HEALTHY FOOD LIZZY AND ALICIA

5 FOOD GROUPS Fruit and vegetables. Starchy foods, such as bread, rice, potatoes and pasta. Choose wholegrain varieties whenever you can, or eat potatoes with their skin on for more fibre. Meat, fish, eggs and beans. Milk and dairy foods. Foods containing fat and sugar

FAT AND SUGER Saturated fat is found in foods such as cheese, sausages, butter, cakes, biscuits and pies. It can raise your blood cholesterol level and increase your risk of heart disease. Most people in the UK eat too much saturated fat, which puts us at risk of health problems

ALMOST ALL FRUIT AND VEGETABLES WILL COUNT. GENERALLY, RAW VEGETABLES AND FRUIT WILL CONTAIN THE MOST NUTRIENTS BECAUSE COOKING CAN REMOVE SOME NUTRIENTS. LIKEWISE, FRESH FRUIT AND VEGETABLES ARE THOUGHT TO BE MORE NUTRIENT DENSE THAN PRESERVED ONES. BUT FROZEN FRUIT AND VEGETABLES ARE STILL GOOD, AND DRIED FRUIT, SUCH AS CURRANTS, DATES, SULTANAS AND FIGS.

MILK AND DAIRY Milk and dairy products, such as cheese and yoghurt, are great sources of protein and calcium. To make healthier choices, go for lower-fat milk and dairy foods.

MEAT, FISH, EGGS, BEANS You need to eat the foods in this group to get enough protein which the body needs to grow and develop. These foods also contain nutrients like iron, zinc, magnesium and B vitamins. To make sure you don’t eat too much fat, choose leaner cuts of meat and trim off any visible fat and skin. When you cook them, bake or grill instead of frying