Eating a wide variety of healthy foods in the right proportions can help you:

• grow and age well
• prevent chronic diseases
• maintain a healthy weight. 

1. Fill half of your plate or bowl with vegetables and fruit

Vegetables and fruit are a good source of vitamins minerals and fibre. Try to include green red orange purple and white varieties.

2. Fill a quarter of your plate or bowl with grains 

Carbohydrates the body’s main source of fuel providing most of our energy for muscle and brain function.

Wholegrain foods are good sources of carbohydrates and fibre - a type of carbohydrate that helps you feel fuller for longer and aids digestion. 

3. Fill a quarter of your plate or bowl with meat dairy or alternatives

Lean meats and poultry seafood eggs tofu legumes and beans nuts and seeds are good sources of protein. Protein is essential for growth and healing of body tissues such as muscle skin hair and nails.

As well as providing protein milk yoghurt and cheese are good sources of calcium for bone health.