What is a healthy, balanced diet ?

FRUIT AND VEGETABLES

Naturally low in fat and calories and packed full of vitamins, minerals and fiber, fruit and vegetables add flavour and variety to every meal. They may also help protect against stroke, heart disease, high blood pressure and some cancers.

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STARCHY FOODS

Potatoes, rice, pasta, bread, chapattis, naan and plantain all contain carbohydrates, which is broken down into glucose and used by your cells as fuel.

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MEAT, FISH, EGGS, PULSES, BEANS AND NUTS

These foods are high in protein, which we need for build and replacing muscles. They contain minerals, such as iron, which are vital for producing red blood cells.

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DAIRY FOODS

Milk, cheese and yogurt contain calcium, which is vital for growing children as it keeps their bones and teeth strong. They are good sources of protein, too.

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FOODS HIGH IN FAT AND SUGAR

You can enjoy food from this group as an occasional treat in balanced diet, but remember that sugary foods and drinks will add calories - and sugary drinks will raise blood glucose - so opt for diet/light or low-calories alternatives. Or choose water - it's calorie free!

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