Starchy carbohydrates should make up just over a third of the food you eat. This includes potatoes, bread, rice, pasta and cereals. For foods higher in fibre you may decide to choose wholegrain varieties such as wholewheat pasta, brown rice or potatoes with their skins on.

Try to include at least one starchy food with each main meal. There is a common misconception that starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat. You should pay attention to the fats you add when cooking these types of foods because that's what increases the calorie content. An example of this would be oil on chips or butter on bread.

The guidelines suggest eating at least five portions of a variety of fruit and vegetables daily. They can be fresh, frozen, canned, dried or juiced.

This may sound like a lot but in the grand scheme of things it is quite easy to achieve. Why not chop a banana over your breakfast cereal or swap your usual mid-morning snack for a piece of fresh fruit? By achieving this goal you significantly reduce the risk of developing serious health conditions such as heart disease or strokes.

Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least 2 portions of fish a week, including at least one portion of oily fish. The reason this is recommended is because they are high in omega-3 fats, which may help prevent heart disease. Oily fish include:

• Salmon

• Trout

• Sardines

• Mackerel

You can choose from fresh, frozen or canned but remember that canned and smoked fish can be high in salt.

You need some fat in your diet, but it's important to pay attention to the amount of fat you're eating. Avoid consuming foods high in saturated fat such as sausages, butter and hard cheese regularly. The same should be said for food and drink high in sugar as this increases your risk of obesity.

Sugary foods and drinks and fats are often high in energy but if consumed too often can contribute to weight gain. High sugar content can also cause tooth decay. More information on saturated fat and sugar content can be found by clicking the links highlighted.

Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke. Even though you may not add salt to your food, you may be unaware of the amount that you are consuming.

Use food labels to help you cut down on your consumption of salt. You can find tips on reducing your salt intake here.

As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. Not only this, being active greatly improves your overall health and wellbeing.

In order to get to a healthy weight it is important to monitor your food intake and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight. If you are struggling with your weight then you can seek further support from your GP or a dietician.

You should drink plenty of fluids to stop yourself from getting dehydrated. It is recommended that you drink six to eight glasses of water every day. The best way to top up your fluids is by drinking water.

It is also important to remember to drink more fluids during hot weather or whilst exercising.

You may be one of those people who skip breakfast in the morning because you think it'll help you lose weight or you simply feel like you don't have enough time.

But a healthy breakfast that is high in fibre and low in fat, sugar and salt can form part of a balanced diet and can help you get the nutrients you need for good health. Breakfast sets you up for the rest of the day so it is important you make time for it.