The best advice is to: choose wholegrain high fibre foods (such as bread, with seeds, brown rice and pasta) instead of white processed foods (white bread, rice and pasta eat more fruit and vegetables, including lentils and beans avoid saturated ‘bad’ fats, such as fried foods, pastry, biscuits, pies and cakes. eat more unsaturated ‘good’ fats, such as avocados, nuts, oily fish and seeds avoid sugary food and drink, such as sweets, biscuits, cakes and fizzy drinks.