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Most adults in the UK are eating more calories than they need and should eat fewer calories.Starchy carbohydrates should make up just over a third of the food you eat.They include potatoes, bread, rice, pasta and cereals.Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.It's recommended that men have around 2,500 calories a day (10,500 kilojoules).

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A portion of dried fruit (which should be kept to mealtimes) is 30g.In general: The best way to give your body the balanced nutrition it needs is by eating a variety of nutrient-packed foods every day.

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