Getting the right balance of food on the plate is really important. This image gives you an idea of proportions and shows the types of foods to include in a typical meal. This may need to be varied, depending on individual circumstances. 

Large numbers of studies show vegetables and fruit support overall health and may help to protect against cancer. We suggest building up to 8 -10 daily portions (cupped handfuls) of vegetables and fruit, with two thirds of your intake as vegetables. Choose vegetables and fruit in an array of colours,  as different colours relate to different nutrients.

Herbs and spices have long been used to support health and are now known to be a rich source of phytonutrients (protective substances found in plants), many with antioxidant, anti-inflammatory and anti-cancer properties. We suggest a variety of fresh and dried herbs and spices are used on a daily basis such as garlic, ginger, chilli, turmeric, cinnamon, oregano, rosemary, mint and thyme. Black pepper counts as an herb and spice too! 

Soya contains protein and other nutrients including phytoestrogens which may have hormonal benefits for the body. Soya is found in traditional foods such as tofu, miso, tamari and tempeh, as well as the more processed soya products such as soya meat substitutes.

Protein has many vital roles in the body and may be needed in larger quantities during periods of healing, repair, and when recovering from illness. Animal produce is our richest source of protein and includes fish, meat, game, poultry, eggs and dairy.  

There is some evidence that a high intake of red meat, particularly if burnt or processed, can increase the risk of certain cancers. However, small quantities of unprocessed red meat are not thought to be a risk factor for cancer and red meat does contain helpful nutrients too, including iron and B vitamins. If choosing red meat, focus on leaner sources, eat alongside a generous portion of vegetables, and consider including nutrient-rich organ meats such as liver and kidney. 

A vegetarian diet that is free from all animal products can provide adequate protein if it includes a wide variety of plant foods, particularly legumes and pulses (soy, beans, peas and lentils), nuts and seeds, along with some whole grains. 

Healthy fats

Essential to our survival, fats are required for immune health, brain function, hormone production, energy and helping to balance blood sugar levels. Two essential fats, both polyunsaturated, are particularly important and must be provided by our diet as the body cannot make them. They are:

• Omega 6 fats, found in nuts and seeds, and their oils.
• Omega 3 fats, found in oily fish, ground flaxseeds, walnuts and smaller quantities in grass-fed animal products, as well as eggs and leafy green vegetables.

Healthy tip: As our diet is generally higher in omega 6 than omega 3 fats, it is important to consume more of the anti-inflammatory omega 3 fats.

Cooking with fat

Polyunsaturated fats (like nut and seed oils) can be easily damaged through exposure to heat and light and should only be used at room temperature in salad dressings etc. The most stable fats to use for cooking are the saturated fats such as butter and coconut oil. Olive oil and avocado oil, which contain a high amount of healthy monounsaturated fats, can also be used for dressings and in cooking but should not be heated to high temperatures.

We suggest a small amount of healthy fat is included at each meal.

Carbohydrates provide the body with glucose, its main energy source. They can be found in grains, vegetables, fruit and sugar.

Rice (preferably brown), pasta (preferably wholewheat), quinoa and other grains, bread (ideally wholemeal) or potatoes (preferably with skins on).

Whole (unrefined) grains provide us with important nutrients including certain vitamins, minerals and essential fats.

Like most plant foods, they are also a good source of fibre, which feeds good bacteria in the gut and may help to maintain a healthy digestive system.

Fibre can act as a bulking agent which stops us eating too much and can help in the balance of blood sugar. For those on a gluten-free diet, try using buckwheat, millet and quinoa.

Water

Every biological, chemical and mechanical activity in the body needs water.

Water can help to improve digestion, energy, skin health and concentration. It is best to drink water regularly throughout the day. Don’t wait until you are thirsty before you drink.

We suggest 1.5 litres (6 glasses or cups) to 2 litres (8 glasses or cups) of fluid per day. You may need more if you are very physically active, or the weather is hot.

For a change, add some lemon or lime slices, halved strawberries and cucumber slices or a handful of mint to water.

Include water, herbal teas and fresh vegetable juices to make up your fluid intake. Keep fruit juice, sugary drinks, and alcohol to a minimum.

What about tea and coffee?

Caffeine is found in drinks such as tea (black, green and white) and coffee, which can increase the body’s production of stress hormones. If under stress or troubled by anxiety, it may help to reduce caffeine-containing drinks.

However, green and white tea, and even black tea and coffee are rich in antioxidants and can have some health benefits. They are fine in moderation, such as one or two cups of coffee or tea per day.

The foods/drinks on these pages have little or no benefit to health and many are known to be harmful. They are best kept to a minimum or avoided completely.  

Refined grains and sugars  

Use of refined grains (white bread, rice and pasta) as well as sugars can lead to high blood glucose and high insulin levels. Concentrated fruit juices, alcohol, honey and syrups have a similar impact on blood sugar. These can increase levels of inflammation and insulin in the body and cause weight gain. 

We suggest avoiding refined grains and sugary foods and drinks as much as possible. Use whole fruit as the main sweetness in your diet. You can use fresh or dried fruit to make puddings, cakes and biscuits.  

Damaged fats  

This can lead to unhealthy changes in the body. They are generally found in over heated oils and heavily processed foods such as crisps, chips, some low-fat spreads, cakes, biscuits, pastries and ready meals.  

We suggest avoiding processed fatty foods as much as possible. Instead prepare cakes, biscuits and pastry products at home. Use healthy unprocessed fats and cook at a low temperature. 

Healthy tip: Cut down on processed foods and ready meals to reduce the risk of eating damaged fats. 

Processed meats  

Processed meats have been preserved by smoking, curing or salting, or by the addition of preservatives. Examples include heavily processed burgers and sausages, salami and other smoked or cured meats. Evidence suggests a high intake of these foods can increase the risk of certain cancers. 

We suggest if eating processed meats or smoked fish, make it no more than once a week.  

Over-cooked and burnt foods  

Research evidence indicates that a diet containing large amounts of burnt foods may increase the risk of certain cancers. However, there is less risk to health in eating occasional barbecued or griddled foods, especially if marinated with antioxidant herbs.

Alcohol  

Some alcoholic drinks such as red wine have beneficial compounds with antioxidant activity. However, alcohol itself offers little benefit to the body, apart from its temporary relaxation effects. It can place stress on the liver as well as undermining general health. Research evidence shows that alcohol may increase the risk of certain cancers.  

We suggest if you choose to drink alcohol, enjoy it in moderation. Try sparkling water with small amounts of juice as an alternative to alcoholic drinks. Keep alcohol for special occasions and celebrations. 

Healthy tip: If you are barbecuing, use marinades, cook foods slowly, without close contact to the flame or wrap them in foil. This is particularly important with regards to meat.