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What Should We Be Eating and How Much Of It

Eating a balanced meal 3 times a day with a couple of healthy snacks where needed will give you all of the energy, vitamins and sustenance you need until your next meal. To create a balanced meal you should look to make up your plate with half fruit and/or vegetables, a quarter lean protein and a quarter complex carbohydrate.

Try and eat 5 portions of fruit and vegetables each day, this will provide the additional nutrients to help your brain and body function well. As a rough guide, 1 portion is roughly the amount you can fit into the palm of your hand.

Keeping hydrated is also key so it is recommended to drink 2 litres of water each day.

Shape your plate


Milk, Eggs, Fish, Chicken, Turkey, Beef, Pork, Quorn, Yogurt, Cottage cheese.


Wholegrain bread, Porridge, Wholegrain breakfast cereal, Beans, Quinoa, Wholegrain pasta & rice, Noodles, Sweet potatoes, Lentils.

Fruit and Vegetables

Try and have at least 2 portions of vegetables with your meal – Avocado, Spinach, Tomatoes, Berries, Green leaf salad, Green vegetables, Stir fry vegetables, Cauliflower, Beetroot, Peppers.

You can eat as much non-starchy vegetables like salad, tomatoes, mushrooms etc. as you like, so fill up your plate.

Healthy eating tips

Why not add some flavour with garlic, chilli powder or wasabi, rather than sugary sauces.

Always remember to drink a glass of water with your meals, this will help your body to digest the food properly and make you feel fuller.