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For starters I would replace the simple carbohydrates that are only recommended in small amounts with complex carbohydrates including: more breads and cereals, vegetables and dairy products. This will provide energy without weight increase. It is harder for me to increase my consumption of red meats because I only eat fish and small amounts of chicken but I do try and get my iron and protein from the tablets that I take. Another way I would improve my diet would be to drink a lot more water, being physically active most days of the week my body uses and needs a lot more water than I put into it.
I think setting an achievable goal to eat a variety of nutritious foods containing the appropriate amounts of each nutrient, for example increasing complex carbohydrates and decreasing simple carbohydrates. This should be a successful way to improve my food choices.
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