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Eating a balanced diet is important for our health. Enjoy food from each of the five food groups and you’ll be getting a fantastic mix of the best nutrients and vitamins.
Carbohydrates give you energy, calcium and B vitamins. These could be servings of pasta, rice, oats, potatoes and sweet potatoes or noodles, yam, couscous, bread, barley and rye. Breakfast cereals are also a carbohydrate and many contain extra iron too. What does one portion look like? • One slice of bread, one roll or half a pizza • Six tablespoons of breakfast cereal or porridge • Four wholewheat crisp breads • Six tablespoons of pasta, rice, millet or couscous • Two small new potatoes • Two tablespoons mashed sweet potato. Servings per day? 3-5.
Think of proteins as building blocks for the body – they help it grow and repair itself. Protein is found in meat, fish and eggs, while nuts, beans, lentils, peas, dahl, Quorn and soya are great vegetable proteins. These foods also provide us with iron and other vitamins and minerals. What does one portion look like? • Two slices of cold ham, turkey and chicken • One medium chicken breast • Two sausages • Three bacon rashers • One beefburger • One fillet of fish or fish steak • One small can of tuna, salmon, mackerel, sardines • Four fish fingers • One cup of cooked lentils or beans • Half a large can of beans, chickpeas or lentils • A 100g portion of tofu or Quorn. Servings per day? 2-3
Packed with calcium, protein and vitamins such as vitamins A, D and B12, dairy products keep our bones and teeth healthy. Our bodies easily absorb the calcium from these foods, such as milk, yoghurt, fromage frais and cheese. What does one portion look like? • One glass of milk • One pot of yoghurt or fromage frais • One matchbox-sized piece of cheese or two triangles • Half a tin of low-fat custard. Servings per day? Aim for 3
Fruit and veg – fresh, frozen, tinned, dried and juices – are brilliant for our diets. They’re full of health-giving vitamins, antioxidants and fibre – that keep us feeling full and our digestive systems healthy – plus they’re low in calories. By eating a wide variety of fruit and veg, you’ll be getting a range of the important nutrients they contain. What does one portion look like? • One apple, orange, pear or banana or similar-sized fruit • Two smaller fruits such as plums, satsumas or kiwi fruit • A handful of small fruits such as grapes, cherries or berries • Half to one tablespoon of dried fruits such as raisins, prunes or apricots • A slice of large fruit such as a piece of melon or a slice of pineapple • Three heaped tablespoons of raw, cooked, frozen or canned vegetables • A dessert bowl of salad. Servings per day? At least 5.
It’s important not to have too many foods from this group as they give us a lot of energy from calories but not much nutrition. Try to keep foods such as butter, margarine, cooking oils and salad dressings to a minimum and save chocolate, crisps, sugary soft drinks, sweets, jam, cream, cakes, pudding, biscuits and pastries for the occasional treat.
 The key to eating well is to enjoy a variety of nutritious foods from each of the Five Food Groups, which include:
How do I plan my meals?The US government (U.S. Department of Agriculture [USDA]) developed a helpful guide called MyPlate for adults and children to have a healthy, balanced diet. The MyPlate model shows the five food groups (fruits, vegetables, proteins, grains/starch, and dairy) in a proportion set, making it easier to understand the types of food and quantity to include in each meal. MyPlate visually represents what an ideal meal should look like, without too many dietary restrictions. How does MyPlate work?The plate is divided into four unequal sections to represent the five main food groups. Vegetables make up the largest portion on the plate, which is 40%, followed by grains, which is 30%. Fruits make up 10% of the plate, and proteins make up 20%. Fruits and vegetables fill half the plate, whereas proteins and grains fill the other half. Small amount of dairy in a glass (e.g. milk) or cup (e.g. yogurt) is incorporated in the diet.
Fruits and vegetablesIt is recommended to eat at least five portions of fruits and vegetables. They contain vitamins and minerals that are essential to maintain body health and prevent diseases. They are rich in fiber, help in digestion, and maintain gut health. They are low in fat and hence help with hunger pangs without increasing calorie consumption. Tips to get five portions of fruits and vegetables in a day:
DairyDairy and dairy alternatives are good sources of proteins and vitamins. They also contain calcium, which is beneficial for bone health. Semi-skimmed, skimmed, and 1% fat milk contain less fat than full-fat milk while still providing sufficient proteins, vitamins, and calcium. Dairy-free milk alternatives such as soya milk and other nut milks can be consumed by those with dietary restrictions. Starch and carbohydratesExamples of starchy foods are potatoes, bread, rice, and pasta. Starch is required to fuel the body and is a good source of energy. Whole carbohydrates contain essential fiber, calcium, iron, and other vitamins. Wholegrain foods usually contain more fiber and nutrients. They take longer time to digest and hence help to remain full for a longer time, thus reducing food consumption. Examples of whole grains are brown rice, whole wheat pasta, brown bread, etc. Whole grains must be consumed with caution by those who have digestion problems.
ProteinsThis food group is an important component of many meals, culture and lifestyles and a wide variety of foods are eaten from this food group.
Medically Reviewed on 9/14/2021 References https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/ https://www.fns.usda.gov/program/choose-myplate https://www.choosemyplate.gov https://www.fns.usda.gov/mypyramid |
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