Your Diet Guide
How much you need to eat, what a balanced plate looks like, and what should be on it every day.
Kids — daily calories
- 1–3 years1,000–1,400 kcal
- 4–8 years1,200–2,000 kcal
- 9–13 years (girls)1,400–2,200 kcal
- 9–13 years (boys)1,600–2,600 kcal
- 14–18 years (girls)1,800–2,400 kcal
- 14–18 years (boys)2,000–3,200 kcal
Active children may need more. Talk to a doctor or dietitian for personalised numbers.
Adults — daily calories
- Adult women (19–30)1,800–2,400 kcal
- Adult women (31–50)1,800–2,200 kcal
- Adult women (51+)1,600–2,200 kcal
- Adult men (19–30)2,400–3,000 kcal
- Adult men (31–50)2,200–3,000 kcal
- Adult men (51+)2,000–2,800 kcal
Ranges vary with activity level. Sedentary at the low end, very active at the high end.
What should be on your plate
The bigger the slice, the more of your daily diet it should make up.
Aim for 5+ portions a day — fresh, frozen or tinned all count.
Wholegrain bread, rice, pasta, oats and potatoes — base your meals on these.
Beans, pulses, fish, eggs and lean meat — eat more beans, less red & processed meat.
Pick lower-fat, lower-sugar milk, yoghurt or fortified plant alternatives.
Use unsaturated oils in small amounts.
Pastries, sugary drinks and fried snacks — enjoy occasionally, in small amounts.
What you should have in your diet
🥦 Fruit & vegetables
At least 5 portions a day. Mix colours — leafy greens, berries, peppers, carrots. Fresh, frozen, tinned or dried all count.
🍞 Starchy carbs
Wholegrain bread, brown rice, pasta, oats and potatoes (with skin). Base most meals on these for steady energy.
🐟 Protein
2 portions of fish a week (1 oily, e.g. salmon). More beans, lentils and eggs; less red and processed meat.
🥛 Dairy or alternatives
Milk, yoghurt and cheese — choose lower-fat, lower-sugar options. Fortified plant alternatives work too.
🫒 Healthy fats
Small amounts of olive or rapeseed oil, nuts, seeds and avocado. Limit butter, palm oil and coconut oil.
💧 Water
6–8 glasses a day. Water, low-fat milk and sugar-free drinks all count. Cap juice and smoothies at 150ml a day.
🍩 Limit
Sugary drinks, sweets, pastries and fried snacks. Enjoy occasionally — not every day.
🏷️ Read the label
Pick options lower in fat, saturates, sugar and salt per serving. Greens are best; reds mean go easy.
General guidance only — not medical advice. For personalised dietary needs, consult a registered dietitian or your doctor.