Semi-skimmed, skimmed, and 1% fat milk all contain less fat than full-fat milk, but still give you protein, vitamins and calcium.ĭairy-free milk alternatives include soya milk and nut milks – if you chose dairy-free milk then go for unsweetened varieties which have been fortified with calcium. They also contain calcium, which helps keep our bones healthy and strong. Dairyĭairy and dairy alternatives are good sources of protein and vitamins. You can also buy higher fibre foods made with a combination of wholegrain and white flour, like 50/50 bread.Īlways check the label to find lower salt and sugar versions. Good examples of wholegrains are brown rice, wholewheat pasta, whole oats, wholegrain breakfast cereals and wholemeal bread, pitta and chapatti.
1 SLICE BACK BACON CALORIES FULL
They take longer to digest so they can help you feel full for longer. Wholegrain foods usually have more fibre and nutrients. Dried fruit is also high in sugar so it’s best not to eat it in-between meals to help prevent tooth decay. 1 heaped tablespoon of dried fruit like raisins or apricotsįruit juice and smoothies contain a lot of sugar, so limit them to just 150ml a day – that’s around the same as a small glass.3 heaped tablespoons of beans or pulses.These foods and drinks also count as one portion, but you can only count them once each day: 3 heaped tablespoons of fruit salad or stewed fruit.1 slice of large fruit like melon or pineapple.1 apple, banana, pear, orange or other similar sized fruit.What counts as a portion of fruit and vegetables? adding a portion of veg to your evening meal.snacking on a bowl of raw carrots, peppers and cucumbers mid-afternoon.including a bowl of salad or vegetable soup with your lunch.
You should eat at least five portions of fruit and vegetables a day. You can read more about these below, including where to get them and how much you should eat.
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