Food groups

Include starchy carbohydrate foods such as bread, pasta, potatoes, rice, chapatis and cereals. These fill you up, give you energy and help you to control your blood glucose levels. Go for wholemeal varieties, as they help keep your gut healthy.

Include some protein foods each day such as meat, fish, eggs, or vegetarian protein foods such as beans, pulses, soya, Tofu and Quorn. Meat eaters should try to choose fish and lean meat more often than sausages or burgers because they tend to be high fat

You need at least five helpings each day, it sounds a lot, but remember that fresh tinned and dried fruit count. So does salad, vegetable soup and the vegetables in pasta sauces and stews.

These include cheese, milk, yogurt, and fromage frais. Go for low-fat milk and yogurt. Try to include dairy foods in your diet every day because they contain calcium, which makes your bones strong.