Fats, spreads and oils provide essential fats in your child’s diet but should be used in very small amounts.

The red triangle at the top contains food and drinks that are high in fat, sugar and salt and low in vitamins, minerals or fibre.

Older adults have different nutrition needs. Nourishing your body with healthy food and staying active every day will help you to stay well. 

Fruit and vegetables are full of vitamins and minerals and are low in calories and fat.

Dairy foods are important sources of protein, calcium and vitamins A, D and B.

Starchy foods such as wholemeal bread, wholegrain and high-fibre cereals, rice, potatoes and pasta provide energy, fibre and B vitamins.

Meat, poultry, fish, eggs, beans and nuts are a source of protein, iron and other important nutrients.

Some fat is needed in our diet to stay healthy.

Foods and drinks high in fat, sugar and salt are on the top shelf of the food pyramid.

Your body needs plenty of fluids to stay hydrated, feel well and reduce the risk of constipation.