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3. Milk and dairy foods.
Milk and dairy products include cheese, yoghurt, milk and fromage-frais. They are rich in protein, calcium, vitamins and minerals. Eat or drink a moderate amount of these foods - about 2 to 3 servings per day. These foods contain a good source of calcium, which is essential to our diet, but as these foods can also be high in saturated fats try to choose reduced fat versions when possible.
4. Meat, fish, poultry and pulses.
Eating fish 1-2 times a week is good for you, especially if you eat oily fish (sardines, mackerel and salmon). All types of meats are included in this category and red meat is an excellent source of iron and vitamin B12, but try to choose the leaner cuts and trim off all visible fat before cooking. Lentils, nuts, peas and beans are also in this food group. Try to use lower fat versions of all these foods whenever possible. You should eat approximately 2 servings from this category each day.
5. Foods containing fats and sugars.
This last group contains butter, margarine, cream, ice-cream, low fat spreads, cooking oils, mayonnaise, salad dressings, cakes, biscuits, chocolate, sugary drinks, sweets, pastry foods and crisps. All of these foods tend to be high in fat and calories. Try not to eat these foods too often and when you do only have them in small amounts. If possible try to go for the healthier varieties for example sugar free sweets and low fat crisps.
Here are a few more pointers to guide you on a healthy balanced diet.
The best way to get all the vitamins, minerals and nutrients we need is to eat a variation of foods, no one food can provide us with all we need to keep our bodies healthy.
Alcohol
If you drink alcohol, keep within the limits. Too much alcohol may lead to high blood pressure, cirrhosis of the liver and heart disease. Try to spread your alcohol limits throughout the week and not have them all on one night. For more information on alcohol click here.
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