FRUIT AND VEG
We should aim to eat at least five portions of fruit and vegetables a day. An average portion is 80g, equivalent to an apple sized fruit, a bowl of salad or 2-3 tablespoons of vegetables. Deeper green and more richly coloured fruits and vegetables are especially good sources of antioxidant nutrients. These help to mop up excess free radicals in the body which have been linked to diseases such as cancer and heart disease. Fruit and vegetables are also good sources of fibre which helps keep the bowels functioning healthily.
Did you know?
Fresh, frozen and canned fruit and vegetables (without sugar and salt) can each count as one portion towards your 5 a day goal, as can a glass of pure fruit juice.
CARBS
Along with fruit and vegetables, starchy carbohydrate foods should make up the biggest part of our diet. They are valuable and low fat sources of energy and also supply important B vitamins, needed for the release of energy within every cell.
You should aim for 5-11 portions a day. As a guide, one portion equates to a slice of bread, 3 tablespoons of breakfast cereal, 1 tablespoon of cooked rice or pasta, or 2 smallish potatoes. For people who have an intolerance to wheat; alternative grains should be substituted.
 MEAT, FISH AND ALTERNATIVES
Foods in this group provide protein for the daily repair and renewal of body tissue, healthy muscles, skin and nails. They also provide B vitamins and the mineral iron, which prevents anemia. As well as the traditional meat, fish and poultry, it is healthy to include vegetarian alternatives like pulses, nuts and eggs.
Top tip
Try to eat two to three servings per day — one serving is around 3oz/75g of lean meat or skinless poultry, 5oz/140g white fish, 2 medium eggs, or 10oz/300g cooked beans or lentils. If you’re not vegetarian, a portion of oily fish like salmon or mackerel every week is the easiest way to get your recommended intake of important omega-3 fats.
DAIRY
Dairy products provide protein, vitamins and minerals and are particularly rich in calcium for strong bones. Two to three portions of dairy products a day will provide enough calcium for most people’s needs.
One serving of a dairy product is 200ml milk, one small pot of yoghurt or a matchbox size piece of cheese. Where possible, choose low fat versions, as traditional full fat dairy products are high in saturates.
If you can’t tolerate dairy products, don't worry - you can substitute milk with alternatives such as calcium-fortified soya milk. You can also increase your calcium intake from nuts, broccoli, canned fish with bones and figs.
 SUGAR AND FAT
This group of foods includes butter and oils, salad dressings, cream, ice-cream, chocolates, sweets, crisps, biscuits, cakes and pastries. In a healthy diet, you shouldn’t eat these foods too often and they should only be eaten in small amounts.
Vegetable oils provide essential fatty acids needed for healthy cell structure. Monounsaturates found in olive and rapeseed oils are particularly beneficial as they help improve cholesterol balance and lower total cholesterol.
When choosing a spread, look for one which is high in polyunsaturates and low in saturates, like the Pure range of spreads.
Click here to choose your Pure spread
Did you know?
You can reduce your fat intake by choosing low fat salad dressings and wherever possible, grill or bake food rather than fry.
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