Bread, cereals & potatoes
What to include
Bread, potatoes, breakfast cereals, pasta, rice, oats, noodles, cous cous, chapattis, yams, beans, lentils
Why
Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins.
Try to
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Eat wholemeal, wholegrain or high fibre versions where possible
Avoid
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Frying these foods too often (chips are a treat)
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Adding too much fat, rich sauces or dressings
Fruit & Vegetables
What to include
Fresh, frozen, canned, dried & juiced fruit & vegetables
Eat at least 5 portions a day – your five can be a mixture of fruit and veg; it does not mean 5 portions of fruit and 5 portions of veg (see the portions tab)
Potatoes do not count as they are a starchy food
Fruit and veg are good sources of many vitamins and minerals, yet most of us don't eat enough of them.
Why
Fruit and veg are good sources of many vitamins and minerals, yet most of us don't eat enough of them.
There is mounting evidence that people who eat lots of fruit and veg are less likely to develop chronic diseases such as coronary heart disease and some cancers.
And don't forget, fruit and veg are also very low in fat.
Try to
Avoid
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Adding fat or rich sauces to vegetables
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Adding cream or sugar to fruit
Milk & dairy foods
What to include
Milk, cheese, yoghurt, custard, milk and fromage frais
Why
These foods are great sources of protein and vitamins A and B12.
They're also an important source of calcium, which helps to keep our bones strong. The calcium in dairy foods is easy for the body to absorb.
Try to
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Choose lower fat versions such as semi-skimmed or skimmed milk / lower fat cheeses and yoghurts
Avoid
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Higher fat cheeses such as Brie, Stilton, Cheddar, Lancashire & Double Gloucester
Meat, fish & alternatives
What to include
Meat, poultry, fish, eggs, nuts, beans and pulses
Why
Meat is a good source of protein and vitamins and minerals, such as iron, selenium, zinc, and B vitamins. It is one of the main sources of vitamin B12.
Fish is an excellent source of protein and it contains essential vitamins and minerals
White fish such as cod, haddock, plaice and whiting are very low in fat. Oily fish is rich in omega 3 fatty acids and a good source of vitamins A and D.
Eggs, pulses, nuts and seeds are all good sources of protein.
Try to
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Cook these foods without adding extra fat
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Remove skin from chicken
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Trim fat off meat
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Include 1 serving of oily fish a week
Avoid
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Always having chips with your fish
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Adding too much salt
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Rich sauces
Fatty foods
What to include
Cream, mayonnaise, chocolate, crisps and pastries
Why
We need some fat in our diet because fat helps the body absorb some vitamins, it's a good source of energy.
But having a lot of fat means we can have more energy than we can use and so we put on weight.
Try to
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Eat unsaturated fats
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Check food labels for which type of fat
Avoid
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Too many saturated fats or trans fats
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Snacks with high salt content
Sugary foods
What to include
Soft drinks, sweets, most cakes, puddings
Why
Natural sugars in fruit and milk should be sufficient for a healthy diet.
Try to
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Think of these foods as an occasional treat rather than every day foods
Avoid
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Sipping sugary drinks or sucking sweets too often. This is because the longer the sugar touches your teeth, the more damage it can do.