23 July, 2022
Meals should be based on potatoes, bread, rice, pasta or
- Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count
- Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain
- 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on
- Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options
- Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
- Choose unsaturated oils and spreads and consuming in small amounts
- Drink 6-8 cups/glasses of water a day
- Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day