Healthy diets, food labels and adapting recipes

The NHS gives advice such as:
base meals on higher fibre starchy carbohydrates;
eat lots of fruit and vegetables (at least 5 a day; a portion of fresh fruit or vegetables is 80 g);
eat more fish, including oily fish;
cut down on saturated fat and sugar;
eat less salt: no more than 6 g a day for adults and children aged 11 and over;
get active, drink enough fluid and do not skip breakfast.
Children aged 11 and over and adults should have no more than 30 g of free sugars a day.

Food labels must list ingredients in order of weight, biggest first, and show allergens clearly (often in bold).
Many packs have front-of-pack traffic light labels for fat, saturates, sugars and salt:
red = high; amber = medium; green = low.
Choose more greens and ambers and fewer reds.
Labels also show energy in kilojoules (kJ) and kilocalories (kcal).

Recipes can be adapted to make them healthier or to suit different needs:
Less fat: grill, bake or steam instead of frying; use lean meat.
Less sugar: reduce the sugar, or use fruit for sweetness.
Less salt: season with herbs, spices, garlic, lemon or black pepper.
More fibre: use wholemeal flour, wholewheat pasta or brown rice; add beans, lentils or vegetables.
Recipes can also be adapted for vegetarians, people with allergies or intolerances, and different cultures and budgets.