| What foods are included? |
Rice, pasta, cereals, potatoes, bread, noodles, couscous |
All fresh fruit and veg like apples, bananas, carrots, sweetcorn etc. Juices, dried, tinned and frozen fruits and vegetables |
Yogurt, cheese and milk |
Meat, fish, eggs, nuts, beans and soya |
Chocolate, cooking oil, cream, sugary soft drinks, sweets, jam, cakes, biscuits and butter |
| What are they good for? |
Energy and a healthy digestive system (wholegrain carbs provide fibre) |
Vitamins, antioxidants and fibre (fibre keeps you feeling fuller for longer) |
Calcium for healthy bones and teeth, and protein |
Protein helps the body to grow and repair itself. Meat also contains iron |
They are only really good for energy. Fats and sugars are high in calories and can lead to weight gain |
| How much to have per day? |
3-5 portions - you should try to have some carbs with each meal and snack |
5 portions a day |
2-3 servings, but avoid dairy products that are high in saturated fats - pick low fat yogurts |
2-3 servings per day |
Less than 1helping per day |
| Top tips |
Unrefined carbs like brown rice, wholemeal pasta and oats keep you feeling fuller for longer |
Fruit smoothies and banana sarnies both count towards your five a day! |
Make a milkshake using semi skimmed milk and fruit juice |
Go for fresh meat and fish, not the processed kind which can be high of salt and fat |
Fresh fruit salads and yogurts are a lovely sweet alternative to chocolate and sweets! |