Our bodies favourite energy source! 
Wholegrain version and leaving the skins on potatoes will boost your fibre intake. This will need you fuller for longer, give you energy and provide a different range of nutrients. 
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Every meal, you should aim for 1/3 - 1/4 of your plate to be a starchy carbohydrate. 

Protein in the building blocks, creating hormones, enzymes and muscles. 

Not very commonly spoken about is that you can have too much protein which can have negative effects. 

Every meal, you should aim for 1/3 to 1/4 of your plate to be a protein source. 

Providing fibre, micronutrients, phytonutrients and fluids. 

Aim for 5 - 10 portions (80g/handful) of freash ruits and vegetables per day. Furthermore, it is recommended to have 30 different whole foods within the week, this includes fruit, vegetables, nuts, seeds, herbs, spices, beans, legumes and whole grains. 
Consider consuming dried fruit with meals for the sake of your teeth!
 

Essential for the fat soluble vitamins (A, E, D and K), building cells, providing energy and keeping the body warm. 

There are unhealthy fats and healthy fats, an easy way to distrinqish between the both is a healthy fat would be liquid a room temperature such as nut butters, olive oils and avocado. 

Keeping hydrated can benefit all the bodily systems from thinking to pooping! 

Aim for water, milk, plant based milks, sugar free squash. Fruit juices and smoothies should be limited to 1x per day for dental health. Tea and coffee should be consumed away from meal times and other caffeinated drinks can leave you feeling more dehydrated. 

A well known mineral which is essential for our bones, it's recommended for the general population to have 2-3 potions per day. 
 

• Milk, cheese (30g), yogurts, rice puddings, dairy alternatives which are fortified with calcium, fortified cereals and fish wish bones. 

Iron is essential for making red bloods, which transport oxygen around the body.
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Red meats (beef, lamb and pork) . Other animal proteins such as fish and poultry also contain iron.
Plant-based sources of iron include:

• pulses and legumes (such as beans, peas, and lentils)

• dark green vegetables (such as spinach, kale and broccoli)

• nuts and seeds

There is not a specific guideline for portions, but research suggest a regular intake to aid the gut microbiome for better gut health, due to the fermented foods containing probiotics (good gut bugs). 
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• Kombucha, Kimchi, Kefir, Sauerkraut, Sourdough, Miso

Fibre is known for adding bulk to poo, but it also keeps us fuller for longer, helps our gut health and reduces blood sugar spikes.

It is recommended fo adults to have 30g per day. 

Aim for least 2 portions of fish a week, including 1 of oily fish (Salmon, Mackerel, Herring, Trout).

* It is not recommended to have more than 2 portions of oily fish per week 

* It is not recommended to have more than 2 portions of oily fish per week 

* It is not recommended to have more than 2 portions of oily fish per week