Each day men should aim to consume 2,500 calories and women should have around 2,000. Try and avoid snacking, and focus on eating the right portions during mealtimes.
Fruits and vegetables should be about 1/3 of what you eat – at least 5 portions a day. Carbohydrates, such as bread, pasta, rice and potatoes should form an important part of your diet too (choose wholegrain options if you can), along with a smaller amount of proteins like meat, fish, eggs or pulses, and a little portion of dairy products.
Although fats and sugar are important to the body, they should only make up a very small amount of your diet. We should have no more than 30g of added sugar a day (7 cubes) but on average we’re consuming more than three times this amount.
Sugary drinks – both fizzy and fruit juices – are one of the biggest culprits, along with breakfast cereals, flavoured yoghurts, sweets and chocolate.
Too much saturated fat can affect our health, increasing our weight, clogging up arteries and contributing to diabetes, heart disease and some cancers. Fatty meats, butters and spreads, pizza, cakes and biscuits should be eaten infrequently.
Lots of us are consuming too much salt too, without even realising. It’s added to over 75% of the food we buy off the shelf. Crisps, bacon, cheese and sauces are often high in salt. Try not to have more than 6g (1 teaspoon) in total a day.
Instead of drinking fizzy drinks full of sugar and eating packets of crisps, try and swap them for healthier, low-fat or low-sugar options.
Grab a glass of water instead of a can of cola, or a handful of grapes instead of a chocolate bar. Carrot or celery sticks with low-fat hummus is a great, tasty savoury snack too.
1 regular apple
2 broccoli spears
3 heaped tablespoons of carrots
150ml of 100% fruit juice
30g of dried fruit
One medium tomato
A handful of grapes
80g of tinned peas (in water)
2 small satsumas
A dessert bowl of salad greens
80g of tinned pineapple (no added sugar)
4 heaped tablespoons of cabbage
One large slice of melon
20 frozen raspberries