The five food groups:

Fruits e.g. apples, oranges, grapes

Vegetables e.g. broccoli, carrots, tomatoes

Meat e.g. beef, chicken, fish

Dairy e.g. milk, cheese, butter

Grains e.g. bread, cereals, rice

The optimal balance of carbohydrates and fats in the diet can vary based on individual needs and activity levels. For golfers who require both endurance and short bursts of energy, a balanced intake of high-quality protein, carbohydrates and fats can help maintain energy throughout a round. This could come from fish, bread, butter, oils, beef and pasta.

A meal that contains all three macronutrients can be a plate with 2 slices of prosciutto e melone and 2 pieces of oregano bread (toasted bread with oil, salt and oregano).

Micronutrients

Vitamin A, essential for vision in high and low visibility and organ function. Food source: Carrots, broccoli and spinach.

Iron, required for transporting oxygen through the body and vital for red blood cell production. Food source: Red meat, fish and eggs.

Vitamin C, supports the immune system, helps maintain healthy skin and acts as a potent antioxidant. Food source: Oranges, kiwifruit and strawberries.

If consumed in excess sodium can negatively increase blood pressure, which raises the risk of heart disease, stroke and kidney problems. Sodium is an essential nutrient we need to regulate blood pressure but a diet high in sodium often from processed foods can lead to chronic health conditions.

Purpose: It is trying to show you the food groups and how much of that group you should have.

How the information is presented: It is presented in a pyramid shape with layers to show you how much food from that group you should have.

How the foods are classified: The foods are grouped into food groups based on the type of food and how much you should have of it.

One strength: It shows you the food groups you should have and gives you examples of the food you can have from that group.

One limitation: The amount of food you are supposed to have is very unclear, e.g. on the healthy eating pyramid fruit is on the biggest layer but only a small fraction of it.