2. MYA AND HARRY H Eat your five groups

3. Healthy foods Fruit and vegetables. Starchy foods, such as bread, rice, potatoes and pasta. Choose wholegrain varieties whenever you can, or eat potatoes with their skin on for more fibre. Meat, fish, eggs and beans. Milk and dairy foods. Foods containing fat and sugar

4. Fruits and vegetables How much do I need? Most of us are aware of the current advice of five portions a day. But fewer of us know that your five portions should come from a variety of sources every day. Eating the same fruits and vegetables every day means you can still be deficient in whatever vitamins and minerals they don't contain.

5. Starchy foods Starchy foods are our main source of carbohydrate and play an important role in a healthy diet. They are also 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

6. Meat,fish,egg and beans Meat is mainly composed of water and protein, and is usually eaten together with other food. It is edible raw, but is normally eaten after it has been cooked and seasoned or processed in a variety of ways. Unprocessed meat will spoil within hours or days. Spoilage is caused by the practically unavoidable infection and subsequent decomposition of meat by bacteria and fungi, which are borne by the animal itself, by the people handling the meat, and by their implements. proteinspoil

7. Milk and dairy products contain many nutrients and provide a quick and easy way of supplying these nutrients to the diet within relatively few calories. Milk, cheese and yogurt all provide the following beneficial nutrients in varying quantities. Calcium - for healthy bones and teeth Phosphorous - for energy release Magnesium - for muscle function Protein - for growth and repair Vitamin B12 - for production of healthy cells Vitamin A - for good eyesight and immune function Zinc - for immune function Riboflavin - for healthy skin Folate - for production of healthy cells Vitamin C - for formation of healthy connective tissues. Iodine - for regulation of the body's rate of metabolism (how quickly the body burns energy and the rate of growth 1 glass of milk alone can make a contribution to the daily recommended intake of many important nutrients for all age groups.

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