It's the prime of your life, so eat right in your 50s

So what should I be eating?
You need to make sure you are eating a good variety of the following four food groups:

• Protein - women need around 46g of protein each day, although men need more. Get your quota by eating two to three portions of either lean meat, chicken, fish, eggs or - if you're a vegetarian - peas, nuts, beans and lentils.
• Dairy products - get your calcium requirements by eating three or more servings of the following: milk, cheese or yoghurt.
• Fruits and vegetables - try to eat five or more portions a day.
• Energy-giving carbohydrates - aim for at least five portions a day of either bread, cereals, potatoes, pasta or rice.
  

  Remember that foods containing fat and sugar can be included in your diet in small amounts, but watch out if weight is a problem.

  Try the following meal planner for a tasty and nutritious daily diet:
  

  Breakfast:
  Bowl of porridge made with skimmed milk with a chopped banana, a glass of orange juice and slice of toast with reduced-fat spread

  Lunch:
  Sandwich made with roast pork slices and thinly sliced tomatoes and cucumber, followed by a pot of fruit yoghurt and a large slice of melon

  Dinner:
  Fish pie made with a mixture of cod, salmon and hard-boiled eggs, with a mashed potato topping and a serving of peas and carrots, followed by apple pie with custard

  Snacks:
  Crackers, fruit or biscuits