The circle of food is divided into segments showing the proportions of the main food groups that make up the basic healthy diet. Several governments have produced pictorial food guides like this, to make it easier to choose a healthy balance of food. It is not necessary to follow a strict regime or to work out exact percentages of different foods to eat: the human body is amazingly efficient at adapting to slightly higher or lower intakes. Although the total amount eaten will vary according to energy needs, this balance of foods from the different food groups is desirable for almost everyone from the the age of five.

Eat a wide variety of fruit and vegetables in generous amounts. Green leafy vegetables and yellow, orange and red fruit and vegetables are especially beneficial. Aim to eat at least 5 servings of fruit and vegetables a day, which amounts to at least 400g (14oz), not including potatoes, sweet potatoes or yams, eaten as part of the starchy foods intake. Fresh or frozen produce is best. Small amounts of fruit juice, canned fruit (preferably in unsweetened juice) and dried fruit can contribute to the 5-a-day serving.

Eat starchy foods in generous amounts. These include bread, pasta, potatoes, sweet potatoes, yams and cereals and grains such as oats, barley, rice, millet, maize, and buckwheat. Choose versions with little added fat or sugar whenever possible. Starchy foods like bread, cereals, grains and potatoes are the foundation of a balanced diet. Most people in developed countries would benefit from eating about 50% more of these foods, especially unrefined versions, which provide more fibre, vitamins and minerals.

Consume moderate amounts from this group, which includes meat, fish, poultry, eggs, pulses, nuts, shellfish and seeds. It's advisable to eat fish at least twice a week, including at least 1 serving of oily fish. Eating 30g (1oz) of pulses (dry weight), nuts or seeds a day is desirable. Except for these, it is best to choose lower-fat versions as much as possible. For most people eating a Western-style diet, it is a good idea to eat a little less from this group, and eat more starchy foods and fruits and vegetables.

Enjoy dairy foods in moderate amounts. Best choices include semi-skimmed and skimmed milk, low-fat varieties of yogurt, fromage frais, smetana, cottage cheese, and some curd cheese, and Greek-style yogurt. Eat in moderation and choose low-fat versions as much as possible. Fat levels in "low-fat" dairy foods vary considerably: look for soft cheese with a 7-8% fat level and yogurt with a 1-2% fat level. Greek-style yogurt and smetana are good replacements for higher-fat cream, such as soured cream and double cream.

Foods high in sugar and fat are best eaten sparingly. These include foods such as medium and high-fat cheeses, spreading fats, and cooking oils, as well as biscuits and other sweetened foods. Although this group include some foods such as cheese and sunflower oil that are valuable in small amounts, most foods high in sugar or fat are low in food value for their calorie levels and are best eaten occasionally. These include butter and other spreads, cream, fried food, crisps, sweets, chocolate, and most cakes, buns, biscuits and pastries. Eating less from this group allows you to eat more starchy foods and fruits and vegetables without gaining weight.

Assists liver function
Aids digestion and helps gallbladder problems
Can lower cholesterol levels
Can reduce fluid retention
May helps steady blood sugar levels

per 250g (9oz) cooked large globe artichoke, weighed whole:

Kilocalories: 20
Kilojoules: 85
Folate (mcg) : 50
Iron (mg) : 0.5
Niacin (mg) : 1
Potassium (mg) : 330
Zinc (mg) : 0.5

Artichokes are traditionally used in European pharmaceutical remedies to help the liver, the gallbladder and digestion. Like other "bitter" vegetables, artichokes increase bile output, and in studies they relieved liver-related gallbladder or abdominal discomfort.

Eat large or small lightly cooked artichokes freely. Bottled or canned baby artichokes and artichoke hearts are a useful alternative to fresh.

Can reduce risk of cancer
Helps lower risk of heart disease and stroke
May reduce risk of cataracts
Lessens risk of spina bifida
Helps combat anaemia
Rich in nutrients

per 100g (3½ oz) raw green broccoli:

Kilocalories: 33
Kilojoules: 138
Beta-carotene (mcg) : 575
Calcium (mg) : 56
Folate (mcg) : 90
Iron (mg) : 1.7
Vitamin C (mg) : 87
Vitamin E (mg) : 1.3
Zinc (mg) : 0.6

American studies (1977-78) revealed that people who ate broccoli daily had a lower risk of cancer. Other studies have shown that those who eat more cruciferous vegetables, such as broccoli, have lower rates of cancer, especially cancer of the colon.

As broccoli reduces iodine absorption, people who eat broccoli more than 2-3 times a week should ensure they eat iodine-rich foods, especially if they live in an area with low soil iodine.

Purple sprouting and green broccoli contain more calcium and folate than other varieties. About 1-3 170g (6oz) helpings of broccoli a week are likely to lower the risk of cancer. For women planning a pregnancy, a 170g (6oz) serving of purple sprouting broccoli, cooked lightly in little or no water, provides over half the recommended daily intake of folate.

Helps protect against cancer, especially lung cancer
Can lower blood cholesterol
Helps guard against food poisoning

per 100g (3½ oz) raw carrot:

Kilocalories: 30
Kilojoules: 125
Carotenes, including beta-carotene (mcg) : 8,115
Fibre (g) : 2.4
Vitamin C (mg) : 6
Vitamin E (mg) : 0.6

Studies have shown that people who eat carrots regularly, including smokers, are far less likely to suffer lung cancer. This have been linked to the high levels of beta-carotene in carrots. Beta-carotene from tablets does not show the same results, suggesting that carrots have other protective factors not yet recognized.

Eat freely. Carrots are the richest common source of beta-carotene, so eating just 1 large carrot a day increases the level of beta-carotene in the body.

Helps reduce risk of cancer
Can reduce risk of heart disease, stroke and cataracts
Helps prevent spina bifida and anaemia
Aids digestion and liver health
May ease nervous insomnia

per 100g (3½ oz) lettuce and salad greens, average amounts:

Kilocalories: 14
Kilojoules: 59
Carotenes (mcg) : 355
Folate (mcg) : 55
Iron (mg) : 0.7
Potassium (mg) : 220
Vitamin C (mg) : 5
Vitamin E (mg) : 0.57

Ninetten population studies have linked eating lettuce and salad greens frequently with a lower risk of cancer, especially cancer of the stomach.

Like I've said, there are over one hundred different types of salad greens, but I'll list the 7 main salad greens.

People with gout, kidney stones or rheumatism should avoid sorrel because it is rich in oxalates.

Eat leafy salad greens freely, organically grown if possible, as the leaves have a large surface area exposed to pesticides. A generous salad that includes chard and endive easily provides almost half the amount of folate advised for women planning a pregnancy. If you eat large amounts of salad with oil dressing, consider lower fat dressing.

Helps reduce risk of heart disease and stroke
Natural antibiotics action
Relieves congestion in airways
Can help bronchial congestion
Aids cancer resistance

per 100g (3½ oz) raw onion, peeled weight:

Kilocalories: 36
Kilojoules: 150
Fibre (g) : 1.4
Niacin (mg) : 0.7
Potassium (mg) : 160

There are a wide range of B vitamins, too.

In most people, blood cholesterol levels and the tendency to form blood clots rise after eating a high-fat meal, but not if it includes onions, raw or cooked.

There are 4 main types of onions. Raw onion is more likely than cooked onion to raise "good" cholesterol levels.

Spring onions have a health advantage because they are usually eaten raw.

Freshly cut raw onions have the widest and most reliable health benefits, but cooked onions help too. Trials suggest that regularly eating 60g (2oz) raw or cooked onion with a meal, or about half an onion a day, has good effects on health.