Eating

There are two important parts to eating a healthy diet. The first is to make sure you are eating the right amount of foods from the 5 different food groups and the second is to ensure you are eating a wide variety of foods.

A healthy diet contains a wide range of foods. This picture shows you the types and proportions you should be eating from each food group, for example:

  • Plenty of fruit and vegetables
  • Plenty of starchy foods - high-fibre bread and breakfast cereals, pasta, rice and potatoes
  • A moderate amount of protein - you can find this in meat, fish, eggs, beans and lentils
  • A moderate amount of dairy - milk, yogurt, cheese
  • A small amount of food that contains fat and sugar

Top tips for a healthier lifestyle!

  • Everyone says it, but breakfast is the most important meal of the day so don’t skip it! It will stop you snacking mid-morning.
  • Try to eat 5 portions of fruit and vegetables a day. One portion is about a handful. Fresh, frozen, chilled, canned, 100% juice and dried fruit and vegetables all count! Even a glass of fresh orange juice counts as one! Smoothies are a great way of combining 2 or more fruits - but will only count as one of your five a day.
  • Try to have potatoes or food like pasta, bread, rice or cereal with each meal. These help to fill you up and are low in fat.
  • Swapping a sugary snack for portions of a sweet fruit can help.
  • Try not to add salt to your food – we should all try to reduce our salt intake!
  • Drink lots of water – try to drink at least 6-8 glasses a day.
  • Try to eat more fish, it's really good for you and cheaper than you think!
  • Keep your drinking to a minimum, the government advises that you should drink no more than 14 units over a week (for women) that’s the same as 4 large glasses of wine and 21 units (for men) that’s the same as 9 pints of lager.