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EVE’s Healthy Bite
JULY JUMPSTART
NUTRITION
The food pyramid is a diagram that shows how different foods and drinks can combine to make up a healthy balanced diet
Use the Food Pyramid to plan your daily food choices
It is divided into six shelves and each provides you with the range of nutrients and energy needed for good health
Eat/drink items from the lower shelves more frequently
Top shelf items should only be eaten once or twice a week
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Shelf 1: Vegetables, Salad and Fruit (at least 5 to 7 servings a day) Shelf 2: Wholemeal Cereals and Breads, Potatoes, Pasta and Rice (3–5 servings a day, up to 7 for teenage boys and men age 19–50 Shelf 3: Milk, Yogurt and Cheese (3 servings a day and 5 from the age of 9 to 18)
Shelf 4: Meat, Poultry, Fish, Eggs, Beans and Nuts (2 servings a day) Choose lean meat, poultry (without skin) and fish. Eat oily fish up to twice a week. Choose eggs, beans and nuts. Limit processed salty meats such as sausages, bacon and ham
Shelf 5: Fats, Spreads and Oils (In very small amounts) Use as little as possible. 
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Healthy Ireland Survey 2015 key findings:
Just over one in four (26%) report that they eat five or more portions of fruit and vegetables daily
Just over one in five (22%) report that they do not eat fruit or vegetables every day
Almost two-thirds (65%) report that they consume snack foods or sugar-sweetened drinks daily
Just over six out of ten (62%) eat snack foods daily, consuming an average of 2 portions per day
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What can I do?
Use the food pyramid guidelines
Make simple food swaps - replace sugary, salty snacks with fresh fruit & vegetables
Drink more water
Exercise – recommended guidelines suggest adults need at least 30 minutes of moderate activity for 5 days or 150 minutes a week
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