This section provides information on your daily diet including nutrient groups, fruit and veg, meat, fish and eggs, dairy products, breads and cereals and fats and sugars. 

Remember that the key to a healthy diet is to eat a variety of foods, which for most people means eating:

• more fruit and veg
• more bread, cereals and potatoes
• less fat and sugar 
• Bread and cereals 
  
  Aim to eat lots of these sorts of foods, which should make up about a third of your diet. 
  
• Try to eat a variety and remember you can choose from all these: bread, breakfast cereals, chappattis, oats, pasta, noodles, rice, potatoes, sweet potatoes, yams, dishes made from maize millet and cornmeal, plantains, green bananas, beans and lentils.
• Choose wholegrain, wholemeal, brown or 'high fibre' varieties wherever possible.
  
  How much do I need? 
  Lots! Eat more of this food group, because we eat less than we should. These foods should make up a big part of our diet. Try serving larger portions of these foods at mealtimes by, for example, having more rice or potatoes. 
  
  Can eating these foods make me fat? 
  People often think that starchy foods are particularly fattening. This isn't true, but starchy foods can become fattening if they're either served or cooked with fat. For example, it's the margarine or butter we spread on bread, the cream or cheese sauce we add to pasta or the oil that we use for frying that makes them fattening. So try cutting down on added fats. 
  
  What are the main nutrients? 
  Carbohydrate (starch), fibre (NSP), some calcium and iron, B vitamins 
  
  Recommendations 
  
  Try to eat wholemeal, wholegrain, brown or high fibre versions where possible (e.g. brown rice, wholemeal bread). Try to avoid: 
  
• Frying them too often (e.g. chips) 
• Adding too much fat (e.g. thickly spread butter or margarine on bread). 
• Adding rich sauces and dressings (e.g. cream or cheese sauce on pasta)