Water; 10 glasses minimum throughout each day: plain water (may include a squeeze of lemon juice) is preferred, however, includes green or herbal teas, and diet soda or cordial, but excludes caffeinated beverages... Caffeine is a known diuretic.  

Fibrous Carbs; 5 cups minimum daily: a rainbow of colours ensures a wider range of vitamins and antioxidants for better nutritional value.....so much more than just "rabbit food" ..........
Fibre helps you feel full longer, and keeps your “system” working well.

Fruit; 3 serves (1cup fresh, 1/4 cup dried, 1/2 cup juice) daily.

Milk/Soy; 2 cups daily: skim, or 99% fat-free yoghurt. Soy varieties may require you supplement your diet with added Calcium .

Protein ; A Dieters best friend: 1-1.5grams per kilo of bodyweight daily to maintain your lean muscle mass, which increases your Metabolic Rate so you burn more calories, even when at rest.
“Adequate Protein+Resistance Training=Muscle Gain”

Complex Carbs; 5×25-35g serves daily, wholegrain and low GI preferred, for longer lasting energy, and mental alertness & brain function.

Friendly Fats; 1-2 serves daily (1tspn oil/spread). Avoid unhealthy Trans Fats.

Alcohol; Ideally zero until  goal weight is reached.

Treats; 100 calories per day maximum.....

Unlimited; Diet Jelly, sugar-free cordial/soft drink, and other “Fabulous Freebies” from the “Food Group File”.