What’s included

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Recommendations

 Bread, other cereals and potatoes.

Pasta, rice, oats, breakfast cereals, noodles. Beans and pulses can be included.

 Eat lots - these should make up the bulk of what you eat – say just over a third.

Try and eat wholemeal, wholegrain, brown or high fibre where possible.

Try to avoid frying (e.g. chips), adding too much fat or adding rich sauces

Fruit and vegetables

Can be fresh, frozen, canned or dried. Beans and pulses can be included.

Eat lots – about a third of total food and try and eat 5 portions a day.

A glass of fruit juice counts - only once though. Same goes for beans and pulses.

Eat a wide variety.

Try to avoid adding too much fat or rich sauces to vegetables.

Try to avoid sugary or syrupy dressings.

Milk and dairy

Does include cheese and yoghurt but NOT butter eggs and cream.

Eat moderate amounts and choose lower fat versions.

Try and choose semi-skimmed or skimmed milk, low fat yoghurts or fromage frais, lower fat cheese.

Meat, fish and alternatives

Meat, poultry, fish, eggs, nuts, beans, pulses.

Can be frozen or canned.

Eat moderate amounts and choose lower fat versions.

Try and eat at least one portion of oily fish a week.

Cut off excess fat. Avoid frying.

Foods containing fat and sugar

Margarine, butter, cream, oils, most cakes, puddings, biscuits, ice cream, soft drinks.

Eat sparingly and try and use low fat alternatives. Sugary drinks can contribute to tooth decay.

Foods eaten everyday (e.g. margarine) should be used sparingly.

Use low fat alternatives.

Have sugary drinks at mealtimes only.