| Bread, other cereals and potatoes |
Bread, pasta, rice, breakfast cereals, potatoes, yams, plantain, cous cous etc |
These should be the main part of every meal (one third of meal) |
Carbohydrate
B vitamins
Calcium
Iron
Dietary fibre |
Try to eat brown, wholegrain or wholemeal varieties to increase fibre intake |
| Fruit and vegetables (fresh, frozen and canned) |
Oranges, apples, bananas, carrots, peas, tomatoes, kiwi, pineapple, cabbage, broccoli, grapes, lemons, aubergine, courgette etc |
These should be a main part of every meal and at least five servings should be consumed a day |
Vitamin C
Carotenes
Folate
Carbohydrate
Fibre |
Try to have different fruits and vegetables each day to provide a range of beneficial nutrients |
| Milk and dairy foods |
Milk, cheese, yogurt and fromage frais |
Three servings a day |
Calcium
Phosphorous
Magnesium
Vitamin B12
Protein
|
Chose lower fat varieties if you are watching your wasteline! |
| Meat, fish and alternatives |
Beef, lamb, pork, chicken, beans, lentils, eggs and fish |
One or two servings a day |
Iron
Protein
B vitamins
Zinc
Magnesium
Essential fats |
Try to trim the fat from meats before cooking to reduce fat intake |
| Foods and drinks containing fat and/or sugar |
Crisps, fizzy drinks, sweets, butter, margarine, cakes and biscuits |
Should be consumed only in moderation |
Fats
Sugars
Salt |
Try not to drink sugary drinks between meals in order to protect teeth |
