Healthy Eating Guidelines: The Food Pyramid is designed to make healthy eating easier. Healthy eating is about getting the correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you need to maintain good health. Foods that contain the same type of nutrients are grouped together on each of the shelves of the Food Pyramid. This gives you a choice of different foods from which to choose a healthy diet. Following the Food Pyramid as a guide will help you get the right balance of nutritious foods within your calorie range. THE FOUR FOOD GROUPS The meat group Why we need this group: The foods in this group are good sources of protein, which is needed for growth and repair of the body cells. A serving is: 50g meat/chicken, 50g cheddar cheese, 75g fish, 75g TVP, 75g Quorn, 75g nuts, 2 eggs, 8 dessertspoons beans/peas. The milk and dairy group Why we need this group: The foods in this group are good sources of calcium and protein. Calcium is needed for strong bones and teeth. Choose low-fat options (except for under-fives). A serving is: 1 glass milk, 1 carton yoghurt, 25g cheese. The fruit and vegetable The cereal, bread,
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Healthy Eating Guidelines:
The Food Pyramid is designed to make healthy eating easier. Healthy eating is about getting the correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you need to maintain good health.
Foods that contain the same type of nutrients are grouped together on each of the shelves of the Food Pyramid. This gives you a choice of different foods from which to choose a healthy diet. Following the Food Pyramid as a guide will help you get the right balance of nutritious foods within your calorie range.
THE FOUR FOOD GROUPSThe meat group
Why we need this group: The foods in this group are good sources of protein, which is needed for growth and repair of the body cells.A serving is: 50g meat/chicken, 50g cheddar cheese, 75g fish, 75g TVP, 75g Quorn, 75g nuts, 2 eggs, 8 dessertspoons beans/peas.
The milk and dairy groupWhy we need this group: The foods in this group are good sources of calcium and protein. Calcium is needed for strong bones and teeth. Choose low-fat options (except for under-fives).A serving is: 1 glass milk, 1 carton yoghurt, 25g cheese.
The fruit and vegetable group
Why we need this group: The foods in this group are good sources of some vitamins and minerals. Many contain fibre to prevent constipation.A serving is: 1 small glass fruit juice, 4 dessertspoons cooked vegetables, 1 bowl homemade soup, 1 piece fresh fruit, 4 dessertspoons cooked or tinned fruit.
The cereal, bread, potato group
Why we need this group: The foods in this group are needed for energy. Choose wholemeal options, as they contain more fibre to prevent constipation.A serving is: 1 small bowl cereal, 1 slice bread, 4 dessertspoons rice or pasta, 1 potato.
Build a Healthy Breakfast:
Breakfast is the most important meal of the day.
Why is breakfast important?
1. Raises blood sugar levels
2. Breaks the fast from the night before
3. Prevents headaches and fainting
4. Helps concentration
5. Helps us do better work
6. Starts your metabolism
7. Stops you from snacking on junk food later on in the day
To create a balanced breakfast, pick a food from at least three of the food groups:
Fruit and Vegetable Group
Cereal, Bread and Potato Group
The Dairy Group The Meat Group
Orange Juice
Apple Juice
Fresh Fruit e.g.
Banana, berries or
apple
Dried fruit in your
cereal e.g. raisins
Grilled tomatoes
or mushrooms
Breakfast cereal
e.g. bran flakes or
Weetabix
Porridge or instant
hot cereals
Brown Bread
Toast
Soda Bread
Crackers
Milk on breakfast
cereal or a glass
of milk
Cheese
Yogurt, yoghurt
drink or fromage
frais
Eggs e.g. boiled,
scrambled or
poached
Omelette
Lean Rashers
Peanut Butter
Build a Healthy Lunch
Lunches should be composed of a variety of foods and include a food from at least three of the food groups
To create a balanced lunch, pick a food from at least three of the food groups:
Fruit and Vegetable Group
Cereal, Bread and Potato Group
The Dairy Group The Meat Group
Orange Juice Apple Juice Fresh Fruit e.g.
Banana, berries or apple
Dried fruit e.g. raisins
Salad: lettuce, tomatoes etc.
Fresh tomato sauce
Brown Bread Pitta Bread Tortilla Wrap Soda Bread Crackers Pasta
Milk Cheese Yogurt, yoghurt
drink or fromage frais
Ham Chicken Eggs Tuna Peanut Butter
Vegetarian Lunch:
When planning a vegetarian lunch, use the Food Pyramid as a guide. As it is important to include one serving from the meat, fish and alternative shelf, instead of meat or fish choose from the following alternatives: Beans, peas, lentils, eggs, cheese, hummus, nuts, tofu, seeds and textured vegetable protein (TVP).
Healthy Snacks:Adolescents may need to include snacks in their daily diet to meet their high energy needs. Three meals and three snacks per day will be a common eating pattern among this age group. Healthy snacks are listed below.
Snack Suggestions
Fresh fruit e.g. apple, banana, grapes or oranges Vegetables with a dip e.g. carrot sticks and hummus Glass of milk or a yoghurt Soup and wholemeal bread roll Bowl of low sugar breakfast cereal with milk Scone, bagel or plain biscuits Milk or rice pudding Homemade fresh tart or crumble Plain popcorn Boiled eggs Beans on toast Cheese on toast or crackers Handful of unsalted nuts
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