Eatwell plate

Eat at least five portions of fruit and vegetables a day

Fresh, frozen, dried, tinned and juices (once a day) all count. Try to eat a variety. Try to avoid adding rich sauces or butter to your vegetables and sugar or syrups to fruit. Also, make sure tinned fruit and vegetables don't have added salt and/or sugar.

Eat lots of this food group

‘Other starchy foods’ means foods such as breakfast cereals, oats, chapattis and rotis. It also includes yams and plantains. Try to eat wholegrain versions where possible and always avoid adding or cooking in fat.

Eat or drink moderate amounts and choose lower fat versions whenever you can

Milk, cheese, yoghurt and fromage frais are included in this group. Swap whole milk for semi-skimmed, 1% or skimmed. Choose low-fat versions of all dairy products but remember that reduced fat cheeses aren’t always low-fat so it's important to still keep the portion small.

Eat just small amounts of these foods and drinks

This includes oils and spreading fats and sugar that you might add to foods and drinks, as well as foods with a high fat and/or sugar content such as mayonnaise, cream, chocolate, crisps, biscuits, pastries, cakes, ice cream, sugary soft drinks, sweets and honey. Choose unsaturated oils and spreading fats and avoid saturated fats like butter, ghee and lard.

Eat moderate amounts and choose lower fat versions whenever you can.

Beans and pulses count as 1 portion towards your 5 a day and are a good source of protein. Aim to include 2 portions of fish a week and make one of these oily fish. If you’ve had a heart attack, aim for 2-3 portions of oily fish a week. Remove skin and visible fat from meat and poultry.