Eat this, don't eat that. It's a different message a minute and can get really confusing. Here are a few simple rules for good eating that most experts seem to agree on.

A little bit of a lot

Most things, if not eaten or drunk in excess, will not do us much harm. And eating a wide variety of foods ensures we get all the vitamins, minerals, protein and other ingredients we need to be healthy. Every day, eat at least:

• three to four servings of vegetables and two to three servings of fruit
• six servings of wholegrain breads, pasta, rice and breakfast cereals
• two servings of low fat milk and dairy products
• one serving of lean meat, poultry, fish, eggs, nuts, lentils or beans - reducing the meat in a meal by adding beans is a good tip.

Eat your greens

At least seven servings of vegetables (at least 3-4) and fruit (at least 2-3) a day will help protect your heart, help ward off some cancers, supply life-giving nutrients and soften the ravages of stress and old age. Make sure your plate is three-quarters filled with veges rather than having them as an afterthought on the side.

Eat as much as you want of the following: tomato, lettuce, courgettes, cabbage, cucumber, spinach, cauliflower, green and red peppers, leeks, green beans, celery, onions, broccoli, mushrooms.

Have half a cup of starchy vegetables such as: kumara, taro, corn, carrot, pumpkin, peas, breadfruit or one medium potato (basically what will cover the palm of your hand).

A fruit serving is one apple, pear, banana or orange, two small apricots or plums, half a cup of fresh fruit salad, half a cup of stewed fruit or a cup of fruit juice.

Ingrain healthy habits

Eat at least six servings of breads and cereals every day to keep your digestive system in good order, look after your heart, protect yourself against some cancers and satisfy your appetite so that you don't crave high fat snacks.

One serving would be a roll, muffin or slice of bread, a cup of breakfast cereal, half a cup of unsweetened muesli, half a cup of porridge, or a cup of cooked pasta or rice. Make sure some of these are wholegrain.

Milk it

Consume at least two servings of milk or milk products a day - they are good sources of calcium and protein. Adults should choose low fat varieties but these are not suitable for babies and young children. One serving is a cup of milk, a pottle of yoghurt, two slices of cheese, two scoops of ice cream or one cup of milk pudding.

Pep up with protein

Eat at least one serving a day of meat, poultry, fish, eggs or pulses (ie, beans such as soy/tofu and kidney beans or lentils). Meat and poultry contain protein, iron, zinc and many other essential nutrients. Look for lean varieties. Fish is low in fat and good for your heart; canned varieties are fine.

Beans also contain protein, fibre, vital nutrients and are low in fat. One serving of pulses would be three-quarters of a cup of cooked beans. A good way to estimate a portion is what would fit in the palm of your hand.

Cut the fat

New Zealanders tend to eat too much saturated (animal) fat. It clogs the arteries, is implicated in a number of cancers and makes us fat. Choose lean varieties of meat, low fat milk and cheese products; skin the chicken; and use margarine rather than butter, choosing olive, canola or named-vegetable oils.

Prepare meals with minimal added fat. Have takeaways (which are mostly full of fat) very rarely, if at all, rather than as a regular part of your diet. Try to get kids to snack on fruit and cereals rather than crisps, have wedges instead of chips and eat takeaway fish without the batter.

Spare the salt

In some people, too much salt can cause raised blood pressure. Use herbs and spices instead of salt in cooking and be very sparing with salt and salty sauces on your plate. Most of the salt we eat is already in packaged foods - check the salt (sodium) content on labels.

Drink alcohol in moderation —

Alcohol in moderation can help protect your heart, but in excess it is bad for just about every part of you. It is advised that women avoid alcohol during pregnancy. Moderation means up to two standard drinks for women and three for men on any day. A drink is one medium-sized (100ml) glass of wine, a 330ml bottle of beer (4% alcohol) or a nip (30ml) of spirits.

— and quench your thirst with water

Drink water, water and more water. It cleanses your system, keeps your kidneys functioning and your bowels regular, helps control your weight and keeps your skin glowing. Most of us drink far too little. Strive for at least eight glasses a day. Tea and coffee don't count, in fact they make matters worse because they make you pass more urine. Juices and watery fruits are fine.

Cook up a treat

Try grilling, baking and microwaving rather than cooking in fat. Rediscover the joy of cooking at home and eating in rather than relying on prepared foods and takeaways which are usually high in fat, sugar and salt.

Teach the kids how to prepare healthy meals and make good food choices. Discover the different flavours of herbs and spices and ease back on salt and sugar. Plan ahead and pack the fridge or freezer so quick, healthy options are always on hand.

Eat breakfast - it kick starts the day, refuels the brain and body, and prevents snacking later in the day.

Control your weight

Your ideal weight depends on your build, age, how muscular and fit and how tall you are. One of the best ways of calculating a healthy weight is to work out your body mass index (BMI) by dividing your weight in kilograms by your height in metres squared. The ideal BMI is between 20 and 25.

To calculate your BMI click here.

Your risk of a number of health problems rises significantly from a BMI of 27 and anything over 30 is a serious health concern. Another good check for healthy weight is to measure your waist. Women with a waist of over 88cm (35 inches) and men with a waist of more than 102cm (40 inches) are at much greater risk of disease.

Weight loss, however, can sometimes be a poor measure of fat change - for example, if you are exercising hard you may put on muscle as you lose fat - and your waistline may change without a huge difference in your weight. Remember, fat loss is a slow process with lots of stops and starts (even if you are doing all the right things).

If you are significantly overweight, you have a greater chance of dying early, developing high blood pressure, high cholesterol, diabetes, heart disease, stroke, joint problems, gallbladder disease, sleep and lung problems, prostate and bowel cancers in men and ovarian and breast cancers in women.

Abdominal body fat - the apple shape - is a higher health risk than the pear shape (fat around the hips and backside), because fat cells in the abdomen are very active compared to those elsewhere. Excess weight is more of a problem the younger you are when it appears and the longer it stays.

Also, if you are overweight, you may not feel your best and this can have an effect on your confidence and many parts of your life.

To lose weight, move more and eat less. Forget fad or very restrictive diets - they rob your body of vital nutrients, they rob you of enjoyment and they don't work. Follow the good nutrition guidelines above and see our topic on Healthy Weight Control. Aim for at least 30 minutes' brisk physical activity each day and, above all, enjoy your food.

Call Push Play – www.sparc.org.nz/pushplay/overview or phone 0800 ACTIVE (0800 228 483) for information about how to get active in your area.

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