A balanced diet
When it comes to a healthy diet, balance is the key to doing well. This means eating a wide variety of foods in the right proportion, and consumption of adequate amounts of food and drink to achieve and maintain a healthy weight.
Most adults in England are overweight or obese. This means that many of us eat more than you need, and should eat less. And not only food: some drinks can also be high in calories. Most adults need to eat and drink fewer calories to lose weight even if you are already eating a balanced diet.
The food groups in our diet
To help you get the right balance of the five major food groups, take a look at our plate
To maintain a healthy diet, the panel displays the amount of what you eat should come from each food group
The panel appears to have eatwell system healthy and balanced diet, people should try to eat:
Lots of fruits and vegetables
A lot of starchy foods such as bread, rice, potatoes and pasta
Some meat, fish, eggs, beans and other non-dairy sources of protein
Some milk and dairy products
Only a small amount of foods and beverages that are high in fat and / or sugar
Try to choose a variety of different foods from the four food groups of Interior.
Most people in Britain eat and drink a lot of calories, too much fat, sugar and salt and not enough fruits and vegetables, oily fish and fiber. Read our understanding of calories.
It is important to have some fat in your diet, but you do not need to eat any of the food, "food and drink high in fat and / or sugar" group as part of a healthy diet.
Fruits and vegetables: You get your 5 a day?
Fruits and vegetables are a vital source of vitamins and minerals. It is recommended to eat at least five portions of a variety of fruits and vegetables every day.
There is evidence that people who eat at least five servings a day had a risk of heart disease, stroke and some cancers.
What's more, eating five portions is not as difficult as it seems. Only an apple, banana, pear or similar sized fruit is a part. A slice of pineapple or melon is a part. Three heaped tablespoons of vegetables are elsewhere.
The presence of banana slices with the grain of the day is a quick way to get a part. Cookie Swap noon tangerine, and add a salad to eat their lunch. Be part of the vegetable with dinner and snacks of dried fruit at night to a maximum of five special days.
Read page 5 today for more tips on how to get five servings of fruits and vegetables.
Starchy foods in your diet
Starchy foods should make up about a third of everything we eat. This means that we must build our meals on these foods.
Potatoes are an excellent choice and a great source of fiber. Leaves skin as far as possible to take in more fiber and vitamins. For example, when no potatoes or jacket potatoes are boiled, and eat the skin, too.
Try to choose whole grain or whole grain varieties of starchy foods such as brown rice, pasta and brown whole wheat, and whole grains or fiber-top white bread. They contain more fiber (often referred to as "saved"), and usually more vitamins and minerals than white varieties.
Learn more than one page starchy foods we have.
Meat, fish, eggs and vegetables: all good sources of protein
These foods are good sources of protein, which is essential for the body to grow and repair itself. They are also a good source of a wide range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals, including iron, zinc and vitamin B. It is also one of the most important sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to reduce fat. Always cook meat thoroughly. Learn more at our website in the flesh.
Fish is another important source of protein and contains many vitamins and minerals. The especially oily fish rich in omega-3 fatty acids.
Aim for at least two servings of fish a week, including one portion of oily fish. You can choose from fresh, frozen or canned, but remember that canned and smoked fish are high in salt.
Eggs and pulses (such as beans, nuts and seeds) are also great sources of protein. Nuts are rich in fiber and a good alternative to snacks high in saturated fat, but still contain high levels of fat, so eat them in moderation. More information on our pages on eggs, beans and legumes.
Milk and milk products: Avoid rich fat varieties
Milk and dairy products like cheese and yogurt are good sources of protein. They also contain calcium, which helps maintain healthy bones.
Enjoy the health benefits of dairy without eating too much fat, and use of milk 0.1% fat semi-skimmed or skimmed milk and low-fat hard cheeses or cheese, yogurt and less fat.
Learn more at our page in milk and milk products.
Eat less fat and sugar
Most people in Britain eat a lot of fat and sugar.
Fat, sugar and the two sources of energy for the body, but when we eat too much of them we consume more energy than we burn, and this could mean that we put on weight. This can lead to obesity, which increases the risk of disease, type 2 diabetes, certain cancers, heart disease and stroke.
But did you know there are different types of fat know?
Saturated fats are found in foods such as cheese, sausages, butter, cakes, cookies and pancakes. Most people in the UK eat too much saturated fat as well, which can increase our cholesterol, which puts us at greater risk for heart disease.
Unsaturated fats, on the other hand, can help lower cholesterol and provide us with the essential fatty acids needed to help keep us healthy. Fatty fish, nuts and seeds, avocados, olive oil and vegetable oils are sources of unsaturated fats.
Try to limit foods that contain a high percentage of saturated fat and have small amounts of foods that are rich in unsaturated fat instead. To choose healthy, and just use a small amount of vegetable oil or reduced fat spread instead of butter, lard or margarine. When a meat and choose lean cuts and cut off any visible fat. Read on to learn how to eat less saturated fat.
For more information about fat and how to reduce the amount we consume in our diet, and read the Fat: the facts.
Sugar occurs naturally in foods such as fruit and milk, but it is not necessary to reduce this type of food. Add sugar also a lot of sugary foods and drinks such as soft drinks, cakes, cookies, chocolate, candy, ice cream and jams. Also contained in some foods, such as tasty pasta sauce done and beans.
Most of us have to cut foods containing added sugars. Instead of soda, for example, try sparkling water. You have a cake of raisins as a snack instead of candy. Learn more from our sugars.