Healthy food and balanced diet

Benefits of Healthy Eating Better activities Performance Developmental growth Prevention of overweight Prevention of chronic disease BMI mandate

The Balance of Good Health model is a guide to help us achieve a healthy diet.

Fruit and vegetables Eat plenty! Eat at least five portions every day and Remember, all types count; fresh, frozen, canned, dried and juices. 3 – 5 servings a day Serving size is ½ cup or 1 medium piece of fruit

Bread, other cereals and potatoes Choose wholemeal and wholegrain varieties to make sure you get plenty of fibre 6 – 11 servings a day Serving size is 1 cup cereal, ½ cup cooked pasta or rice, or 1 slice of bread.

Eat in moderate amounts Milk and dairy foods Eat in moderate amounts These foods are a rich source of calcium but they can also be high in saturates so choose reduced fat and low fat varieties when possible. 2 – 3 serving a day Serving size is 1 cup of milk or yogurt, or 1 ounce of cheese

Meat, fish and alternatives Eat in moderate amounts Eat a good variety of the foods in this group, choose lean cuts of meat and avoid frying these foods. 2 – 3 servings a day Serving size is 3 ounces of meat, chicken, or fish

Fish It is recommended that we eat two portions of fish a week, one of which should be oily. Oily fish includes: Mackerel Salmon Sardines Fresh tuna (not canned)

Foods containing fat, foods containing sugar Eat in small amounts Serving size is 1 tablespoon of salad dressing, 1 teaspoon of sugar, or 1 pat of butter

Drinks Drink plenty of fluids to remain well hydrated. Have extra drinks when doing exercise or if the weather is hot.

Salt A lot of the salt we eat comes from processed foods, so don’t add use too much when cooking and don’t add salt to your food automatically. Taste it first!

Reading Labels Check serving size and servings per container Check calories Percent Daily value (%) 5% is Low 20% is High Aim for low % for fat, saturated fat, cholesterol, and sodium Aim for high % for fiber, calcium, iron, vitamin A, and vitamin C

Healthy Eating Pyramid Foods high in fats and sugars: take only small amounts from this group Meat, fish and dairy: take something from this group Fruit and vegetables: take 5 portions a day from this group Carbohydrates: take most food from this group (rice, pasta, bread, potatoes)

Key Messages Make smart choices from every food group Choose a variety of foods Get the most nutrients from your calories Reduce intake of added sugar Keep a balance between food intake and physical activity