The Healthwise guide
Here is a breakdown of what's in each of the Food Groups:
1. Bread, rice, potatoes, pasta
These starchy carbohydrate foods are important for energy in everyday lives, and are even more important for growing people and those who are unwell.
What's included?
Bread, rolls, crispbreads, English muffins, scones, pikelets, chapattis and pitta bread. Other cereals include breakfast cereals, rice, pasta, noodles, oats, maize, millet and cornmeal. Potatoes and potato products are also included in this group.
Main nutrients provided:
Carbohydrate (starch)
Fibre
Some calcium and iron
B vitamins
How much should be eaten: About one-third of the total volume of food eaten each day.
2. Fruit and vegetables
These foods are important because they provide us with essential vitamins, minerals and fibre.
What's included?
All types of fruit and vegetables (not potatoes,yams and cassava). Fresh, frozen 100% juice and smoothies,dried or tinned fruit (try to avoid fruits in syrup). Fresh, frozen and tinned vegetables (without added salt or sugar). A portion of fruit juice, beans and pulses can only count once a day, no matter how many portions are eaten during the day.
Main nutrients provided:
Vitamin C, carotenes and other antioxidants
Folates (a group of the B vitamins)
Fibre (soluble fibre) and some carbohydrate
Potassium
How much should be eaten: About one-third of the total volume of food eaten each day. Government guidelines recommend '5 A DAY'.
3. Milk and dairy foods
This food group provides us with protein and calcium. Calcium is important for strong bones and teeth throughout life.
What's included?
Milk, cheese, yoghurt, fromage frais and crème fraiche. (Note: This group does not include butter, eggs and cream)
Main nutrients provided:
Calcium
Protein
Vitamin B12
Vitamins A and D
How much should be eaten: About one-sixth of total volume of food each day. Eat or drink moderate amounts, choosing lower fat options where possible.
4. Meat, fish, eggs, beans
This group provides us with most of our dietary protein needed everyday for repair and growth of body cells. Children who are growing and those who are unwell need a good intake of protein foods, as well as energy, to grow and repair and heal cells.
What's included?
Meat, poultry, game, offal, fish, eggs, liver and kidney, pulses (beans and lentils), soya, tofu, quorn, nuts, meat and fish products. Meat includes bacon. Beans such as kidney beans and canned baked beans and lentils. Fish includes canned and frozen products e.g. tuna, sardines and fish fingers.
Main nutrients provided:
Iron
Protein
B vitamins
Magnesium
Zinc
How much should be eaten: About one-sixth of the total volume of food consumed.
5. Foods and drinks high in fat and/or sugar
Fatty foods are often called 'energy dense'. There is over twice as much energy (calories) in fat as in sugar e.g. 1tsp olive oil = 50kcals; 1tsp sugar = 20kcal.
What's included?
Butter, margarines and low fat spreads, cooking fats and oils, lard and dripping. Pastry as used in pies, flans and sausage rolls. Fried foods (regardless of how they are fried); oven-finished pre-fried goods. Savoury snacks such as crisps, poppadoms, nut-based snacks. Rich sauces, fatty gravies, salad dressings and mayonnaise. Desserts, pastries, cakes and biscuits. Ice cream, sweet pouring sauces, cream and sugar. Confectionery such as chocolates and sweets. Soft and fizzy drinks.
Main nutrients provided:
Some fatty foods contain a few vitamins and essential fatty acids but usually in conjunction with considerable quantities of sugar and salt.
Sugary foods provide 'empty calories' because, unless combined with another food group, they offer little nutritional benefit.
How much should be eaten: Ideally no more than one-twelfth of total food intake.
Salt
We all need some salt in our diet but most people eat too much: currently, on average, we consume around 9g per day. We should try to limit our intake to no more than 6g ( this is about a teaspoonful ).
The major sources of salt in the diet are from processed foods, food mixes, sauces, preserved and processed meats ( such as bacon, salami and ham ), processed fish, cheeses or from salt added at the table, or in cooking. Breads and breakfast cereals do contain salt and because of the amount of these staple foods which we eat, they can contribute a lot of salt to the diet.
Too much salt can raise blood pressure, which can lead to heart disease and stroke. Recommendations for children under 10 years are less than 6g per day, the younger the child the less salt they need.
We all need to drink plenty of water and fluids. We require six to eight cups, mugs or glasses a day ( ie approx 1.2 litres) excluding alcohol. However, drinking a lot more than this is not necessarily good for you – unless it is during hot weather, or if you are physically active and sweat a lot, or are ill and have a temperature.
Drinks such as ordinary squashes, cordials, fizzy/carbonated drinks, and some fruit juices and energy-giving 'health drinks' should not be consumed too often, as they can be high in sugar and contribute to tooth decay.
Summary
There are no 'healthy' or 'unhealthy foods', only healthy and unhealthy diets. The Eatwell Plate shows how to put together a daily balanced and varied diet from the main food groups.
Use these steps for your own personal balance of good health:
Five pieces of fruit and vegetables a day. Include fresh, frozen, dried, canned or as juice. Fruit and vegetables provide antioxidant vitamins, minerals and fibre. Vitamin C in fruit and vegetables also helps the body absorb iron better.
Have a serving of fibre-rich, starchy food at each meal. These include breads, pasta, other cereals, potatoes, yams and rice, which provide energy, vitamins, minerals and fibre.
Include milk and dairy products a couple of times a day. Dairy foods are a valuable source of calcium, which is important for bone development at all ages. Dairy foods also contain other important nutrients.
Eat two servings of protein each day. Fish, meat and alternative protein sources such as beans and pulses provide important nutrients.
Reduce the intake of foods and drinks containing fats and sugars. Try not to consume these too often, but if you do, take small amounts.
Have six to eight cups or glasses to drink everyday. This should include water or other fluids (excluding alcohol).
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