Starchy foods (potatoes, cereals, pasta, rice and bread) should make up around one third of the foods you eat - wholegrain varieties contain more fibre and can make you feel full for longer. Gram for gram, starchy foods contain fewer than half the calories of fat.
Eat lots of fruit and veg
It’s recommended that we eat at least five portions of different types of fruit and veg a day.
Fish for compliments
Aim for at least two portions of fish a week, including at least one portion of oily fish, such as salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards... yum!
It’s not all in the taste
About three-quarters of the salt we eat is already in the food we buy, such as breakfast cereals, soups, breads and sauces. Eating too much salt can raise your blood pressure.
More than 1.5g of salt per 100g means the food is high in salt. Adults and children over 11 should eat no more than 6g of salt a day.
The ‘f’ word
- Bad fat - cakes, pies, biscuits, sausages, cream, butter, lard and hard cheese
- Good fat - vegetable oils, oily fish and avocados.
You’re sweet enough
Most people in the UK eat too much sugar - more than 15g of sugar per 100g means you might want to think about putting it back on the shelf.