If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts. Did you know that too much sodium (salt) consumption can increase blood pressure? Click here to read more on salt intake.
Try to choose a variety of different foods from the 5 main food groups to get a wide range of nutrients.
Most people in Ireland and Britain eat and drink too many calories, too much saturated fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre.
* The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs. Between the ages of 2 and 5 years, children should gradually move to eating the same foods as the rest of the family in the proportions shown in the Eatwell Guide.
Are you getting your Five A Day of Fruit and Veg?
Fruit and vegetables are a good source of vitamins and minerals and fibre. They should make up just over a third of the food you eat each day.
It's recommended that you eat at least five portions of a variety of fruit and vegetables every day. They can be fresh, frozen, canned, dried or juiced.
There's evidence that people who eat at least five portions of fruit and vegetables a day have a lower risk of heart disease, stroke and some cancers.
We promise...eating five portions is not as hard as it sounds.
A portion includes:
80g of fresh, canned or frozen fruit and vegetables
30g of dried fruit – which should be kept to mealtimes
150ml glass of fruit juice or smoothie – but do not have more than 1 portion a day as these drinks are sugary and can damage teeth
Just 1 apple, banana, pear or similar-sized fruit is 1 portion each.
A slice of pineapple or melon is also 1 portion, and 3 heaped tablespoons of vegetables is another portion.
Adding a tablespoon of dried fruit, such as raisins, to your morning cereal is an easy way to get 1 portion.
You could also swap your mid-morning biscuit for a banana, and add a side salad to your lunch.
In the evening, have a portion of vegetables with dinner and fresh fruit with plain, lower fat yoghurt for dessert to reach your Five A Day.
Find out more about what counts towards your Five A Day HERE
Starchy foods in your diet
Starchy foods should account for over a third of everything you eat. This means your meals should be based on these foods.
Choose wholemeal or wholegrain options of starchy foods, such as brown rice, wholewheat pasta, and brown, wholemeal or higher fibre white bread. These options contain more fibre, and usually more vitamins and minerals, than white varieties.
Lucky for us, potato lovers, potatoes are a great source of fibre and vitamins, particularly with the skin on. For example, when having boiled potatoes or a jacket potato, eat the skin too.
Milk and dairy foods, such as cheese and yoghurt, are good sources of protein. They also contain calcium, which helps keep your bones healthy. Dairy alternatives, such as soya drinks, are also included in this food group.
Choose lower fat and lower sugar products where possible.
Go for semi-skimmed, 1 percent fat or skimmed milk, as well as lower fat hard cheeses or cottage cheese, and lower fat, lower sugar yoghurt.
When buying alternatives, choose unsweetened, calcium-fortified versions.