The Government's Eat Well plate perfectly illustrates how our diets should be portioned to ensure the perfect balance for maximum health.

It's useful to try and get this balance every day from each food group but if it's not possible try and look at the diet of you or your family over a week so you can tweak where you need to and add in things that may have been lacking for a couple of days.

The chart bellows gives an overview of the Eatwell plate and the sort of foods that fall within each category.
 
 
Food Group
Needed for
Percentage of daily intake
Try…
Fruit & Vegetables
Provide fibre and essential vitamins
33%
Try for five portions a day. Start the day by adding some blueberries to your porridge, an apple in a lunchbox, crunch carrot sticks for lunch & a side of veg with your dinner and you're almost there!
Starchy Carbohydrates
Give us a good source of energy
33%
Bread, potatoes, rice & pasta are all starchy carbohydrates. Containing fewer than half the calories of fat (gram for gram) just be aware what you serve them with to keep them a healthy option!
Milk & Dairy Foods
Calcium helps to keep our bones & teeth strong & is essential for growing children
15%
Cheese & yogurt are excellent sources of calcium
Meat, fish, eggs and beans
Protein provides the building blocks for bones, muscles, skin and blood.
12%
Grilled or baked cod, chicken or lean red meat. Pulses like lentils, chickpeas and beans are excellent sources of protein, as is tofu and quinoa. Oily fish like tuna, Mackerel or salmon are also great sources of Omega 3.
Food & drinks high in fat and/or sugar
Enjoy these as a treat & look for healthier options where possible
8%
Try and eat good fats such as monounsaturated & polyunsaturated fats found in olives, unsalted nuts, seeds & tuna, salmon & sardines. Avoid foods that are high in saturated fats like biscuits, cakes & pastries and replace them unsalted nuts, olive oil and avocados