1. Food groups

2. The eatwell plate The eatwell plate shows the groups and proportions of different foods needed to make up a healthy balanced diet. The eatwell plate does not have to apply to every meal. Balance can be achieved over a day or several days.

4. Fruit and vegetables This group provides: Fibre Vitamins Minerals Water 1/3 of the diet should be made up of these foods.

5. Fruit and vegetables Eat at least five portions a day of a wide variety of different fruits and vegetables. Fresh, frozen, tinned, dried or 100% juice, all count.

6. Bread, rice, potatoes and pasta and other starchy foods. This group provides: Starchy carbohydrates Fibre Vitamins Minerals 1/3 of the diet should be made up of these foods.

7. Bread, rice, potatoes and pasta and other starchy foods. Choose wholegrain varieties. Base every meal on starchy foods.

8. Milk and dairy foods This group provides: Calcium Protein Vitamins Eat moderate amounts only. About 2-3 portions a day.

9. Milk and dairy foods This group is made up of milk, yogurt and cheese. Choose lower fat varieties.

10. Meat, fish, eggs, beans and other non-dairy sources of protein This group provides: Protein Vitamins Minerals, e.g. iron. Eat moderate amounts only. About 2-3 portions a day.

11. Meat, fish, eggs, beans and other non-dairy sources of protein Choose lean meat to reduce the amount of fat in the diet. Pulses ( beans, lentils ) are a good alternative to meat. Fish should be consumed twice a week. Eat oily fish salmon herring sardines

12. Food and drinks high in fat and/or sugar This group provides: Fat Carbohydrate (sugars) Salt Foods from this group are not necessary, but can be enjoyed occasionally and in small amounts.

13. Food and drinks high in fat, salt and/or sugar Cut down on saturated fat. Choose lower fat and lower sugar options. Avoid salty foods. High in fat : chips, cakes. High in sugar : sweets, chocolate bars, soft drinks. High in salt : crisps.

14. Salt We get all the salt we need from the natural salt found in food. There’s no need to add more ! Be careful with readymade food from supermarkets. It usually contains a lot of salt.

15. Fluid We need 2 litres ( 6-8 glasses ) of fluid a day. All food and drinks count towards fluid intake, except alcoholic drinks.

16. Composite foods The food we eat is in the form of dishes or meals rather than individual foods, e.g. pizzas, casseroles, lasagne, sandwiches, etc. These are called composite foods. Composite foods are made up from more than one food group from the eatwell plate.

17. Composite foods Think about how these foods combine the groups of the eatwell plate.