Find out about which foods are good for you.
Fruit and vegetables
These foods contain antioxidants, including vitamins A, C and other substances, some minerals and fibre. Antioxidants can help to prevent some cancers and heart disease.
Vitamin C is important for helping to fight infections, helping wounds to heal, and keeping skin and gums healthy. Fibre helps in avoiding constipation and keeping our digestive system healthy. Eating more fibre may help us avoid developing bowel cancer. These foods can be eaten fresh, frozen, canned, dried or as a juice drink.
Bread, cereals and potatoes
These foods provide energy and fibre. Bread and other cereals are an important source of some of the B vitamins and minerals like iron. Wholemeal types are particularly good sources of fibre. The B vitamins are important for releasing energy from the foods we eat, for a healthy nervous system and for healthy blood. Iron helps to prevent anaemia, which causes tiredness, and can cause poor concentration and irritability.
Milk and dairy foods
These foods contain protein, fats, calcium and vitamins, particularly some of the B vitamins and in full fat versions vitamins A and D. Calcium is essential for the development of strong bones and teeth. Low fat dairy products can contain as much calcium as full fat versions, so choose foods like semi-skimmed milk and low fat yoghurts where you can.
Fatty and sugary foods
Foods from this group can contain some vitamins, and essential fatty acids and some minerals. However, foods which are high in fat should either be used carefully, e.g. fat spreads, oils, dressings, or eaten as occasional treats, e.g. sweets, cakes, biscuits. Foods, which contain sugar, can cause tooth decay if they are eaten frequently as snacks.
Meat, fish and alternatives
These foods contain protein, fats, minerals like iron, and zinc and vitamins such as the B vitamins. Protein helps us to grow, to build strength and enables the body to repair itself. Some of the foods in this group can be high in fat, e.g. fatty meat and meat products like sausages and pate. Vegetarian alternatives to meat, such as beans, are very low in saturated fat.