The Food Pyramid is a great guide to the foods we should eat every day and the portions sizes we should have. In practical terms it is about:

• Basing your meals and snacks on starchy foods such as bread, breakfast cereals,potatoes, rice, noodles, oats, pasta etc. But be careful to choose wholegrain, high fibre options as much as often as possible and do try not to add or cook them in too much fat.
• Having at least 5 portions of fruit and vegetables each day. Remember that beans, pulses and fruit juice count towards your total but only once a day.
• Choosing 2 portions of meat, fish and pulses, removing the skin from chicken, excess fat from meat and avoiding frying.
  Approximately 2 slices (56g) of Ballyfree turkey/chicken is equal to one portion from the protein shelf.
• Having 3 portions of dairy foods each day. A portion is equivalent to 1/3 pint of milk, a small pot of yogurt or 30g cheese (small matchbox size). Try to choose reduced fat versions where you can, eg semi skimmed milk, cottage cheese etc.
• Eating foods containing fat and sugar sparingly. Look out for reduced or low fat/ sugar versions.