In your diet it is important to have a good balance in carbohydrates, fats and protein.

30% of the daily calorie intake should come from fats. Two thirds of these should be unsaturated fats – the good ones you find in margarine.
Nutritionists recommend that breakfast should provide 25 percent of the daily nutrient and energy requirement. By using margarine on bread instead of butter you increase the intake of the essential fatty acids your body needs for growth and development.

They should make up about a third (this can differ per country)of all we eat. So go for bread, cereals, pasta, rice and potatoes in each meal and try to choose wholegrain varieties. These foods are a good source of energy and the main source of a range of important nutrients. Besides carbohydrates, they contain fibre, calcium, iron, and B vitamins.

This is easy, if you use soft margarine or vegetable oil instead of butter, if you choose lean cuts of meat and cut off the visible fat and if you try to have less sweets, cakes, cookies, and sugary soft drinks. Soft margarine contains essential fatty acids.

Nutritionists recommend to eat two portions of fish per week. One of these should be fatty fish such as salmon, mackerel, trout, herring, sardine, and pilchard.
Fatty fish is rich DHA which the body can make from ALA but the process is very limited. Therefore it is good to get DHA in your diet.

At least three portions of vegetables and two portions of fruit per day (this can differ per country) go a long way for your family’s health. If you like, you can consume one of these in the form of juice.

About 6 g per day is more than enough. As most of the salt we consume is contained in ready-made products, a look at the labels will make things clearer: A food is considered low in salt if it contains 0.3 g salt (or less) per 100 g.

Exercise and achieving a healthy weight are also important for your health.

Last but not least, water is a good source of well-being. If you drink 1.5 to 2 liters per day, you are doing great.