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For the last 20 or 30 years, nutritionists, dieticians and doctors have provided the same diet information and recommended the same basic food and health principles to guide everyone towards healthier eating. Research into health and diet continues to confirm what we already know - ignore fad diets and follow these pointers to reduce your risk of illness and manage your weight:

• Eat five portions of fruit and vegetables every day. Change the way you cook food - try grilling instead of frying, and steam instead of boiling.

• Reduce the amount of fat and sugar in your diet. Remember to check food labels for the amount of fat and sugar in foods. To keep yourself right, check out how much is alot?

• Increase the amount of starchy foods (pasta, rice and potatoes).