Food groups

Carbohydrates are the body’s primary source of energy.
They are broken down into glucose which is used by the body’s cells for energy.
Carbohydrates should make up around 50% of your daily calorie intake.
They come in two types: simple (sugars) and complex (starches).
Simple carbohydrates are quickly absorbed and provide a rapid energy boost.
Complex carbohydrates provide a slower, sustained release of energy.

Proteins are essential for growth, repair, and maintaining good health.
They are made up of amino acids, some of which the body can synthesise, but some must be acquired from our diet.
Proteins should provide around 15-20% of your daily calorie intake.
They are found in foods like meat, fish, eggs, beans, and dairy products.

Fats are an important energy source and aid in the absorption of certain vitamins.
They come in two main forms: saturated and unsaturated.
Saturated fats can raise the level of cholesterol in the blood and are found in foods like butter, cheese, and fatty meats.
Unsaturated fats can help to reduce cholesterol levels and are found in foods like oily fish, avocados, nuts and seeds.
Fats should make up no more than 25-30% of your daily calorie intake.

Vitamins and minerals are used by the body for a variety of roles, including maintaining good health and enabling energy to be released from food.
They are essential in our diets as they can’t be produced by the body.
Different foods contain different vitamins and minerals, so a balanced diet is key.

Fibre aids in digestion and helps maintain regular bowel movements.
Is found in foods such as wholegrain bread, fruit and vegetables.
A good intake of fibre can also contribute to feelings of fullness and satiety, therefore aiding in weight management.

Hydration is essential for every cell in your body and helps to regulate body temperature, lubricate joints and transport nutrients.
Required intake can vary depending on individual needs, but the general guideline is around 2 liters or about 8 glasses per day.
Water is the best source of hydration, though other drinks and foods can also contribute to this daily amount.