Balance your food intake with physical activity the more active you are, the more food you need. Keep an eye on your meal portion size, if you are less active choose smaller serving sizes and add plenty of vegetables, salad and fruit.Include a carbohydrate food (bread, rice, pasta, potato, or cereal) at each meal. Choose high fiber options whenever you can.
Aim for five servings of fruits & vegetables each day. These are packed with important nutrients to help you stay healthy. Remember these can be fresh, frozen, tinned, or dried. Colour is important have a mixture of different coloured fruits and vegetables each day such as apples, oranges, bananas, spinach, cabbage, carrots, sweet potato, broccoli, cauliflower, peppers, sweet corn.Protein foods help to make new cells and keep your muscles healthy. Stay fit and strong by eating a variety of protein-rich foods each day. Great sources include lean meat, poultry and fish.
Salmon, sardines, trout, fresh tuna and kippers are packed with heart-healthy omega 3 fats. Eating beans, eggs and nuts is a simple way of boosting the protein in your diet.Keep your bones healthy by having three servings of low-fat dairy foods (milk, yoghurt, or cheese) each day. Dairy foods with added calcium and vitamin D are even better. Look out for these in the supermarket as fortified foods.