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A healthy diet contains plenty of fruit and vegetables and starchy foods, some non-dairy sources of protein such as eggs and beans, some dairy products and just a small amount of fatty and sugary foods.
Healthy eating
The eatwell plate shows you the different types of food you need to eat, and in what proportions you need to eat them, to have a balanced and healthy diet.
You do not need to get the balance exactly right at every meal, but try to get it right over longer periods, such as a whole day or week. Choose options that are low in fat, salt and sugar whenever you can.
As outlined in the eatwell plate, you should eat:
Plenty of fruit and vegetables
Try to eat at least five portions of fresh, frozen, canned, dried or juiced fruit and vegetables a day. As well as vitamins and minerals, fruit and vegetables provide fibre, which helps digestion and prevents constipation.
Plenty of potatoes, bread, pasta and other starchy foods
Starchy foods such as potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat. Where you can, choose wholegrain varieties.
You should eat some starchy foods every day as part of a healthy balanced diet. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins.
Some milk and dairy foods
Milk and dairy products, such as cheese and yoghurt, are great sources of protein, calcium and vitamins A and B12. This food group includes milk and dairy alternatives, such as fortified soya, rice and oat drinks, which also contain calcium.
To make healthier choices, go for lower-fat milk and dairy foods.
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