The eatwell plate shows the recommended balance of foods in the diet.

Foods and drinks high in fat and/or sugar The eatwell plate is based on 5 food groups. Bread, rice, potatoes, pasta and other starchy foods Fruit and vegetables Meat, fish, eggs, beans and other non-dairy sources of protein Milk and dairy foods Foods and drinks high in fat and/or sugar

Fruit and Vegetables Contain lots of different vitamins and minerals which help keep us fit and healthy and stop us from getting ill What is a portion? One medium apple Handful of grapes One medium banana 1 large slice of pineapple 3 sticks of celery We should all aim to eat at least 5 portions everyday.

Bread, rice, potatoes, pasta This group gives a good source of energy, important nutrients and fibre What could you have? Wholegrain cereal Wholegrain Bread Pasta Couscous Bulgur wheat Try to eat food from this group at every meal time.

Milk and dairy foods This group is a good source of calcium important for strong teeth & bones. Eating some foods from this group everyday can help give us all the calcium we need. Try to choose low fat foods from this group. A portion is a small pot of yogurt, a 200ml glass of milk or a matchbox sized piece of cheese.

Meat, fish, eggs, beans Food in this group is an excellent source of protein, iron and important for our growth and strength. Try to have these foods 2-3 times a day and remember they should not be fried. We should try to eat 2 portions of fish every week, 1 of which should be oily, e.g. salmon, mackerel.

Foods and drinks high in fat and/or sugar We only need to eat very small amounts from this group so try to limit foods high in sugar and fat as these are not good for our body. E.g. crisps, soft drinks, biscuits, cake, chocolate and sweets. Think about choosing better types of fat e.g. swap from butter to olive oil. Remember healthy fats are still high in energy.