1. By John Llego

2. Turkey Burgers with Mango Chutney 345 calories 8g fat ( 2 g sat, 0 g mono ) 65mg cholesterol 44g carbohydrates 9g added sugars 30g protein 6g fibre 735mg sodium 376mg potassium Couscous & Fruit Salad 259 calories 9g fat (1g sat, 6g mono) 0mg cholesterol 40g carbohydrates 0g added sugars 7g protein 7g fibre 146mg sodium 116mg potassium Broccoli, Cannellini Bean & Cheddar Soup 152 calories 7g fat (4g sat, 0g mono) 20mg cholesterol 15g carbohydrates 11g protein 6g fibre 558mg sodium 491mg potassium. Dessert Starter Main

3. Spicy Beef with Shrimp & Bok Choy 204 calories 8g fat (2g sat, 4g mono) 54mg cholesterol 6g carbohydrates 0g added sugars 22g protein 1g fibre 384 mg sodium 660 mg potassium Fried shrimp in breadcrumbs 289.3 calories 18.2g fat of which saturates 1.8g 18.7g carbohydrate 12.2g protein 1.1g fibre 0.7g sodium StarterMainDessert Chocolate fudge cake served with dark chocolate wasabi sauce and vanilla pod ice cream 671.4 calories 36.9g fat of which saturates 15.7g 76.3g carbohydrates of which sugars 59.6g 8.2g protein 0.8g fibre

4. Here is a healthy meal for an entire day which does not exceed the amount of calories one person must have throughout the day. This also shows a balanced diet that every person should be eating.

5. The secret to a healthy diet is balance. To help you get it right, nutritionists have divided foods into five groups shown below in the Balance of Good Health. When it comes to healthy eating the most important thing to remember is that there are no such things as ‘good’ and ‘bad’ foods. The occasional biscuit or packet of crisps isn’t going to do any harm as long as the rest of your diet is a healthy balance. Eating breakfast is very important, as is eating regularly. Aim to eat 5 or more servings per day of fruit and vegetables. Bread, other cereals, pasta, rice and potatoes should make up about a third of your food intake. Choose lower fat options and smaller amounts when eating meat, fish and vegetarian alternatives. Swap high fat dairy foods such as milk and cheese, for lower fat versions. Limit the amount of fatty and sugary foods!