![]() Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. They're also good sources of a range of vitamins and minerals. These foods are all good sources of protein, which is essential for the body to grow and repair itself. When buying alternatives, choose unsweetened, calcium-fortified versions.įind out more about milk and dairy foods Beans, pulses, fish, eggs, meat and other proteins Go for lower fat and lower sugar products where possible.Ĭhoose semi-skimmed, 1% fat or skimmed milk, as well as lower fat hard cheeses or cottage cheese, and lower fat, lower sugar yoghurt.ĭairy alternatives, such as soya drinks, are also included in this food group. Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy. For example, when having boiled potatoes or a jacket potato, eat the skin too.įind out more about starchy foods Milk and dairy foods (and alternatives) Potatoes with the skins on are a great source of fibre and vitamins. They contain more fibre, and usually more vitamins and minerals, than white varieties. This means your meals should be based on these foods.Ĭhoose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread. Starchy foods should make up just over a third of everything you eat. In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your 5 A Day.įind out more about what counts towards your 5 A Day Starchy foods in your diet You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch. Just 1 apple, banana, pear or similar-sized fruit is 1 portion each.Ī slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion.Īdding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion. 150ml glass of fruit juice or smoothie – but do not have more than 1 portion a day as these drinks are sugary and can damage teeth.30g of dried fruit – which should be kept to mealtimes.80g of fresh, canned or frozen fruit and vegetables.There's evidence that people who eat at least 5 portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.Įating 5 portions is not as hard as it sounds. They can be fresh, frozen, canned, dried or juiced. It's recommended that you eat at least 5 portions of a variety of fruit and vegetables every day. The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.īetween the ages of 2 and 5 years, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.įruit and vegetables: are you getting your 5 A Day?įruit and vegetables are a good source of vitamins and minerals and fibre, and should make up just over a third of the food you eat each day. Most people in the UK eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre. Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients. If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts. drink plenty of fluids (at least 6 to 8 glasses a day).choose unsaturated oils and spreads, and eat them in small amounts.eat some beans, pulses, fish, eggs, meat and other protein.have some dairy or dairy alternatives (such as soya drinks).base meals on higher fibre starchy foods like potatoes, bread, rice or pasta.eat at least 5 portions of a variety of fruit and vegetables every day (see 5 A Day).The Eatwell Guide shows that to have a healthy, balanced diet, people should try to: People with special dietary needs or a medical condition should ask their doctor or a registered dietitian for advice. This page covers healthy eating advice for the general population. ![]() This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight. Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.
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