Carbohydrates are another major element of a well-balanced diet. Like fruit and vegetables, carbohydrates should form one third of your daily balanced diet. The carbohydrate food group includes potatoes, pasta, rice, cereals and bread and they provide us with energy to keep us going throughout the day.

'Complex carbohydrates' or starch will help keep your energy levels topped up between meals by providing the body with a slow-release fuel base. Fibre-rich or wholegrain foods are ideal as they help keep us fuller for longer. Examples include wholemeal or wholegrain starches such as brown rice or brown pasta and wholemeal bread, wholegrain cereal, pulses, oats and other grains.

Sugars

Sugars are also a type of carbohydrate and are the fastest releasing source of energy.

Sugars can be found naturally in fruits and dairy products. Sugar may also be added to food and drink to add texture or to sweeten food or drink.

Food and drinks high in these added sugars should be kept as an occasional treat, especially if they do not provide many other nutrients or your child is not so active.