An Overview of Nutrition
The amount and type of food you eat has a major influence on your health. If you eat a well-balanced diet, it can reduce your risk of various diseases as well as help you to maintain a healthy weight. Key nutrients in your diet should include the following:

• Carbohydrates provide you with energy.
• Proteins are another source of energy and essential for the growth and repair of all tissues in your body.
• Fats are a very concentrated source of energy and also have a number of other roles, including helping to transport essential vitamins around your body.
• Vitamins and minerals are important to keep your body healthy and functioning.

Involvement
Aim to eat three balanced meals a day with healthy snacks in between if you need them. Breakfast is important so don't skip it, especially if you're trying to lose weight.

Eat more:

• fruit and vegetables
• foods high in fibre, such as wholemeal and wholegrain bread, beans, pulses and potatoes with the skins on
• low-fat dairy products, such as semi-skimmed milk, low-fat cheese and yoghurt
• starchy foods, such as wholemeal rice, pasta and bread

Eat less:

• processed meat products, such as sausages, salami, meat pies and burgers – replace these with lean meat (with the skin and fat removed)
• foods high in salt, such as crisps and processed foods like ready meals and sauces
• sugary foods and drinks, such as fizzy drinks, sweets and biscuits
• high-fat foods, such as cream, butter and cakes

Facts
In order to get all of the nutrients your body needs, you need to eat a range of the five main food groups.

• starchy foods, which include bread, pasta, rice and potatoes
• fruit and vegetables
• milk and other dairy foods
• meat, fish, eggs, beans and other non-dairy sources of protein
• foods high in fat or sugar