E Wisely combine home-made meals with eating out and eating processed and prepared foods. Eat enough grains, such as rice and other cereals. E Eat grains at every meal to maintain sufficient intake of energy from carbohydrate. E Make the best use of grains, such as rice and other cereals, suited to Japan's climatic and soil conditions. Combine vegetables, fruit, milk products, beans and fish in your diet.
E Eat enough of vegetables and fruit everyday to get vitamins, minerals and fiber.
E Drink milk and eat green and yellow vegetables, beans and small fish to get a sufficient amount of calcium intake. Avoid too much salt and fat. E Avoid salty foods and reduce the amount of salt intake to less than 10 grams per day. E Avoid oily and fatty foods and make a balanced choice of fat from animals, plants and fish. E Check nutrition labels in choosing foods and setting menus.