Understanding the main food groups

Different food groups provide different nutrients, and each can play a useful role in a balanced diet. Knowing the basics can make meal choices feel simpler.

Starchy foods

Foods such as bread, rice, pasta, potatoes and oats provide energy. Wholegrain versions can also provide extra fibre.

Protein foods

Beans, lentils, fish, eggs, lean meat and some dairy foods can help with growth, repair and feeling full after meals.

Fruit and vegetables

These provide vitamins, minerals and fibre. Using fresh, frozen, tinned or dried options can all help you eat a wider range.

Other useful points

• Dairy foods can provide calcium and protein
• Unsaturated fats can be included in small amounts
• Water is important for hydration
• Highly processed foods can be higher in salt, sugar or fat

Use this as a guide, not a rulebook

You do not need to analyse every meal. Understanding food groups can simply help you aim for more balance across the day or week.