Disc of Five
Eating a balanced diet is important for our health. The key to eating well is to enjoy a variety of nutritious foods from each of the Five Food Groups. That way, you’ll be getting a fantastic mix of the best nutrients and vitamins.
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Vegetables & Fruit
Most of us are still not eating enough fruit and vegetables. They should make up over a third of the food we eat each day. Aim to eat at least 5 portions of fruit and veg each day. Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day.
Fruit and vegetables are a good source of vitamins, minerals and fibre.
Oils, Fats & Spreads
Unsaturated fats are healthier fats and include vegetable, rapeseed, olive, and sunflower oil. Remember all types of fat are high in energy and should not be eaten too often.
Dairy, fish, legumes, meat, egg & nuts
Milk, cheese, yoghurt, and fromage frais are good sources of protein and some vitamins. They are also an important source of calcium, which helps keep our bones strong. Try to go for lower fat and lower sugar products where possible, like 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.
Proteins: These foods are good sources of protein, vitamins, and minerals. Pulses, such as beans, peas, and lentils are good alternatives to meat because they’re lower in fat and higher in fibre and protein.
Bread, cereal products, potatoes & other carbohydrates
Starchy food should make up just over a third of the food we eat. Choose higher fibre wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes. There are also higher fibre versions of bread and pasta. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
Water, lower fat milks and lower sugar or sugar-free drinks all count. Fruit juice and smoothies also count towards your fluid consumption, but they contain sugars that can damage teeth, so limit these drinks to a combined total of 150ml a day.