No 1 and 2 are essentially the staples of my diet. Minus sugar in processed foods, as I don't eat much of those. I'm far from fat, never have been. I'm barely 3-4 kilos different from I was in my 20s. I don't exercise much, but am changing that. What I don't do is eat portions sized for 2 or more people, which I see a lot of people doing. Bread = death is about the stupidest thing I've heard about nutrition, which clearly comes from someone with no idea about food, and a big opinion.