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Getting enough fibre helps lower our risk of heart disease, diabetes and weight gain.

Most people do not need food supplements – their diets provide all the nutrients they need. However, there are some exceptions.

safefood has advice and support for those with a food allergy or intolerance.

If you need dietary advice for a medical condition, please consult a medical professional.

Fruit and vegetables are an essential part of a healthy diet. In general, the more you can eat the better.

Wholemeal cereal and breads, potatoes, pasta and rice

Dairy foods are a great source of calcium, protein and vitamins. Calcium is needed to build and maintain strong bones and teeth.

Meat, poultry, fish, eggs, pulses, beans and nuts are rich in protein.

We all need some fats in our diet to stay healthy. They provide energy and some vitamins. Eating too much or the wrong types of fat can be unhealthy. 

Treat foods are those that contain little or no nutritional value, but harmful amounts of salt, fat and sugar.

Children need lots of different nutrients to stay healthy. The amounts of food a young child eats changes every day and at every meal depending on their needs. Taller, older children and children who are more active will eat more.