1. The eatwell plate shows the recommended balance of foods in the diet.

2. Foods and drinks high in fat and/or sugar
The eatwell plate is based on 5 food groups.
Bread, rice, potatoes, pasta and other starchy foods
Fruit and vegetables
Meat, fish, eggs, beans and other non-dairy sources of protein
Milk and dairy foods
Foods and drinks high in fat and/or sugar

3. Fruit and Vegetables
Contain lots of different vitamins and minerals which help keep us fit and healthy and stop us from getting ill
What is a portion?
One medium apple
Handful of grapes
One medium banana
1 large slice of pineapple
3 sticks of celery
We should all aim to eat at least 5 portions everyday.

4. Bread, rice, potatoes, pasta
This group gives a good source of energy, important nutrients and fibre
What could you have?
Wholegrain cereal
Wholegrain Bread
Pasta
Couscous
Bulgur wheat
Try to eat food from this group at every meal time.

5. Milk and dairy foods
This group is a good source of calcium important for strong teeth & bones.
Eating some foods from this group everyday can help give us all the calcium we need.
Try to choose low fat foods from this group.
A portion is a small pot of yogurt, a 200ml glass of milk or a matchbox sized piece of cheese.

6. Meat, fish, eggs, beans
Food in this group is an excellent source of protein, iron and important for our growth and strength.
Try to have these foods 2-3 times a day and remember they should not be fried.
We should try to eat 2 portions of fish every week, 1 of which should be oily, e.g. salmon, mackerel.

7. Foods and drinks high in fat and/or sugar
We only need to eat very small amounts from this group so try to limit foods high in sugar and fat as these are not good for our body.
E.g. crisps, soft drinks, biscuits, cake, chocolate and sweets.
Think about choosing better types of fat e.g. swap from butter to olive oil. Remember healthy fats are still high in energy.