Eat at least five portions of a variety of fruit and vegetables every day. This section should make up just over a third of the food you eat each day.
Fresh, frozen, dried and tinned (in juice or water) all count, as well as unsweetened fruit juices and smoothies (maximum 150ml, once a day). Try to have a variety.
For fresh, frozen or canned fruit and vegetables, a portion is 80g, but a portion of dried fruit is around 30g and only counts once a day. Limit fruit juice and smoothies to 150ml a day because of the sugars in them.
Try to avoid adding rich sauces or butter to your vegetables and sugar or syrups to fruit. Also, make sure tinned fruit and vegetables don’t have added salt and/or sugar.
Read and download our portion guides for fruit and vegetables.
Potatoes, bread, rice, pasta and other starchy carbohydrates
Starchy foods should make up just over a third of the food we eat. Choose wholegrain or higher fibre versions of products like breads, rice or pasta and leave skins on potatoes.
‘Other starchy carbohydrates’ means foods such as breakfast cereals, porridge, yams and plantains.
Choose wholegrain versions where possible for more fibre, vitamins and minerals. Higher fibre versions of white bread and pasta can help you to increase your fibre intake, if you use these as a substitute for standard white versions of these foods.
Read and download our portion guide for potatoes, bread, rice, pasta and other starchy carbohydrates.
Dairy and alternatives
Choose lower-fat and lower-sugar options where possible.
Milk, cheese, yogurt, fromage frais, quark and non-dairy alternatives are included in this group.
Try swapping whole or semi skimmed milk for 1 per cent fat milk. Low or reduced fat versions of dairy products are widely available, including cheese.
Alternatively, buy standard products in smaller amounts and eat them less often.
If you are using dairy alternatives (such as soya, oat or rice milks), it’s important to choose unsweetened and calcium- fortified versions.
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