The five food groups
You should eat sensibly, choosing a range of foods from the five food groups in the correct proportions:
- bread, rice, potatoes, pasta and other starchy foods
- milk and dairy products
- food and drinks high in fat and / or sugar
- meat, fish, eggs, beans and other non dairy sources of protein
- fruit and vegetables
Eat well
This means:
- basing meals and snacks on starchy foods such as bread, potatoes, rice, pasta, noodles and cereal
- avoiding adding fat or using it in cooking
- having at least 5 portions of fruit and vegetables each day. They can be fresh, frozen, tinned or dried. Fruit juice, beans and pulses count but only once a day
- having 2 - 3 portions of dairy foods each day. A portion is a small pot of yoghurt or 30g of cheese or 1/3 pint of milk. Try to have reduced fat versions such as fat-free yoghurt, cottage cheese or Edam cheese, skimmed or semi-skimmed milk
- choosing moderate amounts of fish, meat and pulses. Avoid frying and remove the skin from chicken and excess fat from meat
- eating foods containing fat and sugar sparingly. Try to have reduced fat / sugar products
The eatwell plate from the Food Standards Agency shows the recommended amounts you should be eating from each food group.
Download the Eatwell Guide from GOV.UK website
gov.je