Click on each group to find out more about it.

• Bread, rice, potatoes, pasta and other starchy foods
  

  This group should make up one third of your diet. Foods in this group are a good energy source and contain fibre, calcium, iron and B vitamins. Wholegrain varieties should be chosen where possible e.g. wholegrain and granary bread, brown rice, pasta and noodles. Wholegrain varieties are higher in fibre. Fibre keeps you fuller for longer and promotes regular bowel movement.

• Fruit and vegetables
  
  Fruit and vegetables should make up one third of your diet. They provide essential vitamins and minerals and are a good source of fibre. The government recommends that you aim for at least 5 portions of fruit and vegetables a day. This means five portions of fruit and vegetables combined and not five of each. A portion is about 80g. Fresh, frozen, canned, dried and juices all count towards your '5 A DAY'.
• Milk and dairy foods
  
  This group should make up 15% of your diet. Dairy foods are a good source of protein and calcium. Protein is needed by our bodies for growth and repair and calcium is essential for healthy bones. Foods in this group tend to be high in fat. Aim to choose low fat options where possible for example semi-skimmed or skimmed milk; low fat yogurt and low fat cheese.
• Meat, fish, eggs, beans and other non-dairy sources of protein
  

  12% of your diet should come from this group. This group is a good source of protein, iron and vitamin B12. Some meats are high in fat and in particular saturated fat. A diet high in saturated fat can increase your cholesterol level which in turn can raise your risk of developing heart disease.

  Remove skin and visible excess fat from meat. Aim to choose lean meats where possible. Limit processed meats, meat pies and pastries as these are high in fat. Beans, peas and lentils can be used as an alternative to meat. Fish is also included in this group. The government recommends that you aim for two portions of fish per week, one of which should be oily. Examples of oily fish include salmon, sardines, mackerel and trout.

• Foods and drinks high in fat and/or sugar
  

  8% of your diet may come from this group. Foods in this group are not essential and should be limited for example butter, cakes, crisps, biscuits, sweets, chocolate, full sugar fizzy drinks and squashes.

  By following the guidance of the Eatwell Plate, limiting salt, drinking plenty of fluids and being physically active you can ensure you achieve and maintain a healthy lifestyle.

  * In the Republic of Ireland our Healthwise programme follows the Food Pyramid model.