Introduction
A balanced diet is important for health. A healthy and varied diet can help to maintain a healthy body weight, enhance general well-being and reduce the risk of a number of conditions including heart disease, strokes, cancer, diabetes and osteoporosis.
Getting the balance right
The Eatwell Plate adopted by Sodexo follows the recommended government model.
( In the Republic of Ireland our programme follows the Food Pyramid model and the Irish Government's 9 point recommendations ).
The Eatwell Plate is a pictorial representation of the recommended balance of the five different foods groups in the diet. Use the Eatwell Plate to help you get the balance right. It also shows that we don't have to give up some of the foods we enjoy for the sake of our health. We just need to include them in smaller quantities and eat them less frequently.
Importance is placed on variety in the diet and a move towards more vegetables, fruit, bread, potatoes, rice, pasta and healthier wholegrain breakfast cereals.
Both snacking and food at meal times counts towards a healthy balanced diet.
A good fluid intake, exercise and activity are also essential for achieving and maintaining well-being and a healthly lifestyle.
What is the basis of getting the balance right?
Food provides nutrients that help the body function normally. No single food contains all the nutrients we need. Combinations of different types of foods, in the varying proportions shown on the Eatwell Plate, need to be eaten.
Getting the balance right is based on five commonly accepted food groups:
1. Bread, rice, potatoes, pasta
2. Fruit and vegetables
3. Milk and dairy foods
4. Meat, fish, eggs, beans
5. Foods and drinks high in fat and/or sugar
Key points
- Encouraging a variety of food choices from groups 1–4, ensures that people obtain the wide range of nutrients their bodies require, to remain fit and healthy and maintain normal bodily functions.
- Choosing different foods from within each group will increase the range of nutrients consumed.
- Although some fat is essential, the majority of foods containing fat and all foods/drinks containing sugar (the fifth group) are not essential to a healthy diet, but add further choice and palatability.
- The aim is to achieve getting the balance right across the day; it is not necessary to achieve it at every meal.
Who is getting the balance right for?
It applies to most people, including:
. Both those of a healthy weight and those who are overweight
. Fit, well and active older people
. Those from different ethnic origins
. Vegetarians
It does not apply to:
. Children under two years of age
. People with special dietary requirements, who should check with their doctor or dietitian before making changes to their diet
How much food do we need?
People have differing individual food needs, but despite their age and gender, the proportion of foods from the different groups should be as illustrated on the Eatwell Plate.
- Women tend to need less energy than men.
- Older adults need less energy than adolescents and young adults.
- Being overweight means that a lower energy (calorie) intake is required to achieve a healthy weight.
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