1. Land, water and bees – don’t take us for granted A healthy diet

2. What is a balanced diet? We all need to eat the right foods in the right amounts to stay healthy. Different substances in our food are used for energy, growth and repair. If we eat the wrong sort of food, or too little or too much food, we will become ill.

3. The food groups We need foods from five food groups for a balanced diet. The amount we need of each food group depends on age, gender and lifestyle. Can you list the five food groups and say what the body uses them for?

4. The food groups Proteins, available from both animal and plant sources, are needed by the body for growth and repair. Fats are needed for energy, to insulate against cold, to protect body organs and to store some vitamins (A, D, E and K). Carbohydrates are our main source of energy.

5. The food groups Vitamins, for example:  vitamin A to help you see in dim light  B group vitamins to help in the release of energy from food in respiration  vitamin C to help keep skin, gums, teeth and bones healthy  vitamin D to help with absorption of calcium in bones and teeth.

6. The food groups Minerals, for example:  calcium, required for strong bones and teeth  iron to help form haemoglobin  iodine to help control metabolism. Fibre is needed to keep the digestive system working.

7. How to eat well Eat foods from the five food groups in the right proportions. Base your meals on carbohydrates (starchy foods like potatoes, rice, bread and pasta) – wholegrain varieties contain more fibre. Eat at least five portions of a variety of fruit and vegetables a day. Eat some meat, fish, eggs, beans or other non- dairy sources of protein.

8. The Eatwell Guide Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group. potatoes, bread, rice, pasta and other carbohydrates oils and spreads dairy and alternatives beans, pulses, fish, eggs, meat and other protein fruit and vegetables

9. Reasons to eat well If we eat more food than our bodies need, we risk becoming overweight or obese. Our weight can affect our health. Can you suggest some health issues associated with eating too much of the wrong sort of foods?

10. Reasons to eat well Type 2 diabetes can be caused by obesity or eating a sugar-rich diet. These foods cause glucose levels to rise and fall – which puts stress on your body and can lead to type 2 diabetes. Heart disease: eating foods high in sodium, fat, cholesterol and sugar regularly can increase blood pressure and the amount of fats in your blood. Over time, high blood pressure can stress your heart, increasing your risk for heart attack, stroke and coronary artery disease.

11. Reasons to eat well Eating at least five portions of fruit and vegetables a day could reduce your risk of heart disease, some cancers and respiratory illnesses. Yet 1 in 20 of the 2 635 children questioned by Cancer Research UK claimed not to have eaten any vegetables in the last week, with 1 in 17 not eating any fruit. Tooth decay is diet-related: bacteria in the mouth produce acids from sugar in food and drink. These acids attack the tooth enamel, causing decay.