Nutrition study: the best way to eat healthy

I was reading over the last the weekend the german magazine Focus, it is like Newsweek here in the USA and I found an article about a nutrition.
European scientists did a study with 450 women at the university clinic Hamburg in Germany and they found out the best way to eat healthy.
They recommend:
5x fruits and vegetables per day.
Several times daily eat Multigrain bread, brown rice or whole wheat pasta.
1,5 to 2 litres water daily.
Maximally 600 gram meat per week.
Eat 2x per week sea-fish.
3x sport (exercise) per week.

They say that with those small steps you will get astonishing effects.