5 meals a day (3 main meals and 2 complementary meals), without snacking between meals
Each meal should contain protein, carbohydrates, and healthy fats
Eating at consistent times every 3–4 hours
Not skipping breakfast and meals during school hours
Fruits (2–3 servings per day), vegetables (≥3 servings per day, lots of green vegetables)
Dairy products, preferably unsweetened (≥2–3 servings per day)
Avoiding high-energy products with low nutritional content (e.g. sweetened or energy drinks, fast food, high-energy snacks [e.g. chips, sticks], additives [e.g. mayonnaise])
Encouraging people to drink water instead of sweetened beverages
Encouraging reading of food labels, choosing products without added sugars
Encouraging the family to eat together as often as possible
Limiting eating out, especially at fast-food restaurants
Adjusting portion sizes according to age
Avoiding watching TV or using a tablet or smartphone while eating