Date of publication: 2017-12-26 18:19
As a general rule, vegetables, fruits and starchy foods should provide the bulk of most of your meals. The remaining part of your diet should be made up from milk and dairy foods and protein foods. As mentioned above, you should limit the amount of foods and drinks that are high in fat or sugar. The dietary guidance to reduce your risk of heart disease is as follows:
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As the fat content of dairy foods can vary, make sure that you go for lower-fat options where possible, such as skimmed or semi-skimmed milk, low-fat cheese and low-fat yoghurt.
Non-dairy calcium needs to be eaten with a source of vitamin D, as the body needs this to help it absorb the calcium. Vitamin D can be found in eggs, fish and mushrooms but is mostly made in the skin by contact with sunshine.
An average portion of vegetables may be about a handful, or about 85 g. Alternatively, one portion of fruit or vegetables is roughly equivalent to one of the following:
Fatty and sugary foods are the fifth food group that you eat. However, only a small amount of what you eat should be made up from fatty and sugary foods.
To make sure that you have enough calcium in your diet, you need three servings a day from this food group. One serving is: