- You should eat at least 5 portions of a variety of fruit and vegetables a day. Almost all fruit and vegetables count, including frozen, canned and dried. Fruit juice or smoothies can count towards your 5 a day too, but you should limit this to one portion (150ml) per day, as the sugars can be bad for your teeth.
- Starchy carbohydrates, such as bread rice and pasta, should make up about a third of what you eat. Starchy foods are a good source of energy and contain less than half the calories of fat for the same weight. Wholegrain varieties are also a good source of fibre.
- Meat, fish, pulses and beans are a good source of protein, which we need to build and repair our muscles. You should aim to eat at least 2 portions of fish a week, including one of oily fish. Try to reduce the amount of red meat you eat and opt for healthier options like chicken.
- You should not eat more that 30g of sugar per day, but there are many hidden sources of sugar in our diets. For example, an average can of fizzy drink can contain more than 30g alone, and a serving of pasta sauce can contain 13g. Make sure to check nutrition labels to pick foods with less added sugar.
- You should avoid adding salt to your meal as about 75% of the salt we eat is already present in foods such as bread. Too much salt can cause high blood pressure, increasing your risk of heart disease. When cooking, why not try using black pepper, herbs and spices instead of adding salt.
