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A balanced meal contains plenty of starchy carbohydrates, lots of vegetables and fruit, small amounts of protein and dairy produce, and tiny quantities of fatty and sugary foods.

Try to eat five servings of fruit and vegetables each day (fresh, tinned, frozen or dried). Remember that over-cooking will reduce the vitamin content of these foods.

Aim for two servings of animal protein, or two to three servings of vegetable protein, each day.

Try to have three servings of milk, or milk-based foods (cheese, yoghurt, and so on) each day.

Choose foods low in fat and sugar to allow for the occasional treat of sweets or crisps. Remember that unsaturated fats are healthier than saturated fats.

Water is important! Try to drink 6–8 glasses of water, or other fluid, each day. (This does not include milk or alcohol!)