1. Healthy food and balanced diet

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

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

4. 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

5. 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.

6. 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

7. 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

8. 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)

9. 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

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

11. 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!

12. 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

13. 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)

14. 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