Disc of five

DISC OF FIVE

• Vegetables and fruits
• Potatoes, bread, rice, pasta, or other starchy carbohydrates
• Dairy products
• Proteins
• Oils and spreads
• Drinks

VEGETABLES AND FRUITS

Most of us are still not eating enough fruit and vegetables, despite all the recommendations from national health services and organisations.
Aim to eat at least 5 portions of a variety of fruit and vegetables each day. If you follow these guidelines, this should amount to a third of your total daily consumption. Choose from fresh, frozen, tinned, dried, or juiced fruits and vegetables. Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day.
Fruit and vegetables are also a good source of vitamins, minerals, and fibre.

POTATOES, BREAD, RICE, PASTA, OR OTHER STARCHY CARBOHYDRATES

Starchy food should make up just over a third of the food we eat. Choose higher fibre wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes. There are also higher fibre versions of white bread and pasta. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.

DAIRY PRODUCTS

Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they’re also an important source of calcium, which helps keep our bones strong.
Try to go for lower fat and lower sugar products where possible, like 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.

PROTEINS

These foods are good sources of protein, vitamins, and minerals. Pulses, such as beans, peas, and lentils are good alternatives to meat because they’re lower in fat and higher in fibre and protein too.
Choose lean cuts of meat and mince and eat less red and processed meats, such as bacon, ham, and sausages.
Aim for at least 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel.

OILS AND SPREADS

Unsaturated fats are healthier fats and include vegetable, rapeseed, olive, and sunflower oils.
Remember all types of fat are high in energy and should be eaten sparingly.

DRINKS

Water, lower fat milks and lower sugar or sugar-free drinks, all count.
Fruit juice and smoothies also count towards your fluid consumption, but they contain added sugars that can damage your teeth, so limit these drinks to a combined total amount of 150ml a day.