Eating clean doesn't mean giving up foods you love,
You don't need to achieve this balance with every meal but try to get the balance right over a day or even a week. Most of us still aren't eating enough fruit and vegetables. They should make up over a third of the food we eat each day.
Aim to eat at least five portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.
Starchy food should make up just over a third of the food we eat. Choose higher-fibre, wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes.
Eat some beans, pulses, fish, eggs, meat and other protein. Aim for the least two portions of fish every week- one of which should be oily, such as salmon or mackerel
These foods are good sources of protein, vitamins and minerals. Pulses such as beans, peas and lentils are good alternatives to meat because they're lower in fat and higher in fibre and protein.
These foods include chocolate, cakes, biscuits, sugary soft drinks, butter and ice cream.
They're not needed in the diet and so should be eaten less often and in smaller amounts.
Drink plenty of water is recommended at least 6-8 glasses of water a day.
Water, lower-fat milks and lower-sugar or sugar-free drinks including tea and coffee all count. Fruit juice and smoothies also count towards your fluid consumption but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml per day.
The Eatwell Guide divides the foods we eat and drink into five main food groups. Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy.
