The British Nutrition Foundation  advise we should try to eat at least 5 portions of a variety of fruit and vegetables every day. 

1. Fruit and vegetables should make up just over a third of what we eat. 
2. They provide a wide range of vitamins and minerals, and fibre. 
3. Eating fruit and vegetables can help with weight management - you can eat plenty to help you feel fuller! 

Choose a variety of coloured fruit and vegetables as they contain different combinations of important nutrients our bodies need to stay healthy. 

Grains, vegetables, fruit, honey and dairy produce contain carbohydrates, so called because the molecules contain carbon, hydrogen and oxygen in similar ratios as water.

Carbohydrates are broken down into glucose, which is used by our body cells for energy. Some vegetables like potatoes or corn are high in starch, fruit and honey are high in sugars and fibre, found in rice, wheat, oats and corn plays an important role in managing waste as it passes through our bodies helping to avoid consipation.

Carbohydrates are a macronutrient and play an important role in energy provision, blood glucose and insulin metabolism.

The NHS Eatwell Guide suggests these foods are good sources of protein, vitamins and minerals. 

Pulses, such as beans, peas and lentils, are good alternatives to meat because they're low in fat and they're a good source of fibre and protein, too.

Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

Aim for at least two portions (2 x 140g) of fish every week, one of which should be oily, such as salmon, sardines or mackerel.

Milk and dairy products, such as cheese and yoghurt, are great sources of protein and calcium which helps keep our bones healthy. 

Unsweetened calcium-fortified dairy alternatives, made from plants like soya, coconuts or oats, also count as part of this food group. These can make good alternatives to dairy products. To make healthier choices, go for lower fat and lower sugar options.

Try to go for lower-fat and lower-sugar products where possible, like semi-skimmed, skimmed or 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.

Unsaturated fats, both mono and polyunsaturated, are beneficial for many reasons, probably the most important of which they improve chloresterol levels.

The British Heart Foundation advise a small amount of fat is good for you. Too much bad (saturated) fat in your diet can increase your risk of developing heart and circulatory diseases.

There are lots of things you can do to eat less bad fats. Replacing some of them with healthy (unsaturated) fat, up to 30% of daily calories intake, will keep your heart healthy and manage your weight.

There are many who say herbs and spices form the sixth food group.

Strictly speaking they are from the vegetable family.  Rich in antioxidants and anti inflammmatory properties they help to manage blood sugar levels, contribute to heart health aid digestion and offer protective effects against certain diseases.

Salt, especially sea salt is known as the King of Spices but it is a mineral extremely important in human nutrition.