Bread, rice, noodles, cereals and pasta form the base of the pyramid. These foods are the foundation of a healthy diet and we should be eating more of them. So plan your meals around these foods.

Fruits and vegetables provide vitamins, minerals and fibre. Enjoy a variety to maximise nutrient intake.

Meat, fish, eggs, dried beans, lentils, peas, soybean curd, milk and milk products all provide protein and B-vitamins. Foods in this group provide different minerals and vitamins, so once again, enjoy a variety.

Go easy on fat, oil, sugar and salt.