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A balanced diet composed of the five main food groups makes sensible eating easy, and ensures you get all the nutrients you need.

Few factors affect our health more profoundly that what we eat. So if you want your brain and body to function at their peak, you need to provide them with the wholesome, balanced diet they need.

The good news is that this doesn't mean surviving on muesli and cottage cheese or never eating cream cakes ever again. Provided you get the balance right you can eat all food in moderation, and still stay trim and healthy. Nutritionists call this the Balance of Good Heath and demonstrate it using a plate split into the five main food groups, which you eat in varying proportions.

So whats on the menu

A third fruit and veg

• Fruit and vegetables should make up at least a third of your diet, and you should aim for at least five portions a day.
• The deep green and brightly coloured varieties in particular are thought to help to reduce the risk of diseases, and are also good sources of fibre which help keep the bowels functioning healthily.
• Fresh, frozen and canned fruit and vegetables (without sugar and salt) can all count toward your daily tally, as can fruit juice.
• So 5 a day should be a fairly easy goal to achieve - try a glass of juice at breakfast, a banana for "elevenses", an apple at lunch, and two good portions of vegetables with your evening meal

A third starchy carbohydrates food

• Starchy carbohydrate foods like potatoes, pasta, rice, bread and cereals should make up another third of the food that you eat.
• They are valuable and low fat sources of energy and also supply important B vitamins.
• As often as possible try to choose the unprocessed, higher fibre carbohydrate sources such as grainy breads, brown rice and bran breakfast cereals.

2 portions of dairy products

• Dairy products provide protein, vitamins and minerals, and are particularly rich in calcium for strong bones.
• Two portions of dairy products a day will provide enough calcium for most people's needs, although women who have been through the menopause may need a calcium supplement in addition.
• One serving of a dairy product is 200ml milk, one small pot of yogurt or a matchbox size piece of cheese. Where possible, choose low fat versions, as traditional full fat dairy products are high in cholesterol-raising saturates.

2 portions of protein

• Foods in this group provide protein for the daily repair and renewal of tissue, and for healthy muscles, skin and nails.
• They also provide B vitamins and the mineral iron, which prevents anaemia. As well as traditional meat, fish and poultry, it is healthy to include vegetarian alternatives like pulses, nuts and eggs.
• Try to eat two servings per day - one serving is around 3oz/75g of lean meat or skinless poultry, 5oz/140g white fish, 2 medium eggs or 10oz/300g cooked beans or lentils.
• Also eat at least one oily fish portion a week to provide healthy omega-3 oils, which help keep the heart healthy.

Occassional fats and sugars

• This group of foods includes margarines, butter, spreads and oils; salad dressings; cream and ice-cream; chocolates and sweets; crisps; biscuits, cakes and pastries.
• In a healthy diet, these foods should not feature too often, and when you do eat them they should only be in small amounts.