Fruit and vegetables
These foods contain antioxidants, including vitamins A, C and other substances, some minerals and fibre. Antioxidants can help to prevent some cancers and heart disease. Vitamin C is important for helping us to fight infections, helping wounds to heal, and for keeping skin, and gums healthy. Fibre helps in avoiding constipation, and keeping our digestive system healthy. Eating more fibre may help us avoid developing bowel cancer. These foods can be eaten fresh, frozen, canned, dried or as a juice drink. Aim to eat 5 portions per day (juice can only count once a day however much you have).

Bread, other cereals and potatoes
These foods provide energy and fibre. Bread and other cereals are an important source of some of the B vitamins and minerals like iron. Wholemeal types are particularly good sources of fibre. The B vitamins are important for releasing energy from the foods we eat, for a healthy nervous system and for healthy blood. Iron helps to prevent anaemia which causes tiredness, and can cause poor concentration and irritability. Potatoes are an important source of vitamin C in the UK, because we eat so many of them. Foods from this group are not fattening in themselves but care needs to be taken not to add too much fat to them when we choose what to eat with them and how to cook or serve them (1 portion of chips has 170 times more fat than a baked potato).

Meat, fish and alternatives
These foods contain protein, fats, minerals like iron, and zinc and vitamins such as the B vitamins. Protein helps us to grow, to build strength and enables the body to repair itself. Some of the foods in this group can be high in fat, e.g. fatty meat and meat products like sausages and pate. Try to choose lean meats and take the skin off poultry such as chicken. Vegetarian alternatives to meat, such as beans and tofu, are very low in saturated fat. Aim to eat moderate amounts of these foods and choose those lean or low fat versions when you can.

Milk and dairy foods
These foods contain protein, fats, calcium and vitamins, particularly some of the B vitamins and in full fat versions vitamins A and D. Calcium is essential for the development of strong bones and teeth. Low fat dairy products can contain as much calcium as full fat versions, so choose foods like semi-skimmed milk and low fat yoghurts where you can.

Fatty and sugary foods
Foods from this group can contain some vitamins, and essential fatty acids and some minerals. However, foods which are high in fat should either be used sparingly, e.g. fat spreads, oils, dressings, or eaten as occassional treats, e.g. confectionary, cakes, biscuits. Foods which contain sugar can cause tooth decay if they are eaten frequently as snacks. Lots of people tend to eat too many of these types of food, so don't have them too often and when you do, have them in small amounts.

Arrange the information in the following food groups table;