• Minimise time spent handling food – the longer a food is handled, the more it is exposed to an increase in temperature. The number of people handling the food should also be minimised to avoid food poisoning.

• Hands should be thoroughly washed – all food handlers should follow the hand washing procedure before preparing food, after touching any raw meat, after using the bathroom or touching the nose, mouth, face or hair. Hair should be tied back before washing hands.

• Dry hands – hands should be thoroughly dried as wet or damp hands spread bacteria more easily.

• Keep nails short and clean – use liquid soap and a nail scrubber when washing hands as this is better at removing dirt from under nails.

• Remove all jewellery when handling food – bacteria collect on the skin around rings or watches.

• Cover any cuts or breaks in the skin with a blue waterproof plaster – the colour blue is used as it is more easily recognised if it falls into food as blue foods are rare.

• Do not handle food if ill – food handlers must be excluded from preparing foods if they experience any vomiting or diarrhoea. A 48 hour exclusion rule must apply from when the symptoms of any illness stop naturally.

• Food handlers should wear protective clothing – for example, an apron or a chef's jacket. Clothing must also be clean and free of any animal hairs as these could transfer into the food being prepared.

The Eatwell Guide is the UK government's healthy eating model. It applies to most people, but not to children under two years old.

It is divided into five sections. These sections show how much food from each food group is needed to have a well balanced, healthy diet – although a balance between the groups is not necessary in each individual meal.

It is important that we learn about the Eatwell Guide so that we can take greater responsibility for our own health.

The five sections are:

• Fruit and vegetables

• Potatoes, bread, rice, pasta and other starchy carbohydrates

• Oils and spreads

• Dairy and alternatives

• Beans, pulses, fish, eggs, meat and other proteins

To help us achieve a healthy and balanced diet, we should follow the advice from the Eatwell Guide regarding each of the five food groups.

Fruit and vegetables

This section covering fruit and vegetables is one of the two largest components of the Eatwell Guide.

It is recommended that fruit and vegetables make up approximately one third of our diet.

Fruit and vegetables provide us with essential nutrients that help our bodies fight disease. They are high in vitamin C, which helps our immune system.

Fruit and vegetables also contain antioxidant properties that protect our cells from damage, reducing the risk of cardiovascular disease (CVD) and cancers.

We should eat at least five portions of fruit and vegetables every day. A portion can be made up of each of the following:

• One slice of large fruit – e.g., melon or pineapple

• One piece of medium sized fruit – e.g., banana

• One cup of small fruit – e.g., grapes

Potatoes, bread, rice, pasta and other starchy carbohydrates

Many of us include foods from this group in the majority of our meals.

Carbohydrates are macronutrients, which are needed in large quantities by the body. Foods from this group give our bodies the energy we need to function.

Ideally, we should choose wholegrain or higher fibre versions of carbohydrates with less added, fat, salt and sugar. Starchy foods contain less calories than fatty foods – less than half the calories per gram.

Oils and spreads

This is the smallest section of the Eatwell Guide. We should only use oils and spreads in small amounts because of their saturated fat content.

Dairy and alternatives

This group includes foods such as milk, yoghurt and cheese.

Although foods from this group are high in protein and calcium, they are also often high in fat. We should therefore choose low fat versions and be aware of added sugars. We are encouraged to eat three portions from this food group each day.

Beans, pulses, fish, eggs, meat and other proteins

This group provides us with a range of nutrients, particularly protein. We need protein for the growth, repair and efficient working of all body tissues.

Non-dairy sources of protein include foods such as nuts, pulses and meat alternatives such as Quorn and tofu.

We should eat less red meat and more beans and pulses.

We should also try to eat two portions of fish (2 x 140g) per week, one of which should be an oily fish such as mackerel.

The Eatwell Guide recommends we choose whole grain foods where possible as they contain more fibre than white or refined starchy food, and often more of other nutrients. We also digest wholegrain food more slowly so it can help us feel full for longer. Whole grain food includes: wholemeal and whole grain bread, pitta and chapatti, wholewheat pasta, brown rice, whole grain breakfast cereals and whole oats. Higher-fibre white versions of, for example, bread and pasta can also help increase your fibre intake.

Calcium is needed by the body for the following reasons:

• to contribute to bone density and maintain healthy, strong teeth

• to form blood clots to stop bleeding

• for normal nerve and muscle function