A “portion” is, for example, a slice of bread, an apple, a glass of milk or two tablespoons of baked beans, but remember – it’s the balance that matters so if you have a big appetite, increase the amount you eat in all categories, not just the fatty and sugary foods.
Fruit and Vegetables5 portions a dayFresh, frozen, juiced, tinned or dried fruit and vegetables are particularly good sources of vitamins, minerals and fibre.
Bread, other Cereals and Potatoes5 portions a dayBase most of your meals on these starchy foods. Use wholemeal or wholegrain versions as much as possible and avoid adding lots of fat. These foods give us carbohydrates for energy, fibre, protein and some vitamins and minerals.
High Protein Foods 2-3 portions a dayInclude a variety of pulses (for example beans, lentils, peas and chick peas), nuts, seeds, eggs, soya, mycoprotein (Quorn) or wheat proteins to give you plenty of protein, minerals and vitamins.
Milk and Dairy Products 2-3 portions a dayGood sources of calcium, protein and some vitamins. If you are avoiding dairy foods, choose fortified soya, rice or oat drinks or make sure that you eat other foods that are high in calcium.
Fatty and Sugary Foods 0-3 portions a dayAlthough we need to eat some fat, we all need to eat these foods sparingly and try low fat alternatives.
33% of the UK population only eat meat occasionally.Gallup Poll for Realeat, August 20015% of the UK population is vegetarian
