What is healthy eating?
Choosing foods for a healthy diet doesn't mean giving up favourites.
Variety and a change towards more vegetables, fruit, bread, breakfast cereals, potatoes, rice and pasta is what matters. Snacks as well as meals count towards the balance.
Simply try to enjoy a wide variety of foods in the proportions shown below and you will find that healthy eating, far from being restrictive, is an exciting way of life. Our food pyramid shows how a balanced diet provides more healthy foods eg fruit and vegetables (at the base) and a smaller proportion of foods that we need less of eg fat and sugar (at the top).
33% Fruit and vegetables
Eating more fruit and vegetables is one of the most important things we can do to improve our health, reducing the risk of heart disease and strokes. Fruit and vegetables provide a good source of vitamins A, C, folic acid and minerals such as iron, calcium and magnesium. They are naturally low in fat and sodium, and are a good source of fibre. Choose a wide variety of colours and types to ensure you are getting a balance of nutrients.
33% Bread, cereal and potatoes
These starchy foods should form the major part of most meals and snacks. Besides providing us with energy, they are good sources of fibre, B vitamins, calcium and iron. This group includes rice and pasta as well as yams, plantains and sweet potatoes. For extra fibre, try wholemeal and wholegrain alternatives.
12% Meat, fish and protein alternatives
Meat, poultry, all fish, eggs, beans, nuts and pulses fall into this group. They are important elements of a healthy diet as they contain protein, vitamins and minerals. Meat provides iron, zinc and vitamin B12. Enjoy these foods in moderate amounts and try lean cuts of meat or skinless chicken fillets. Fish oil contains omega 3 fatty acids, which are essential polyunsaturated fatty acids, and play an important role in reducing the risk of heart disease. It is recommended that two portions of fish are eaten every week, one of which should be an oily variety such as mackerel, salmon, trout, herring or sardine.
12% Milk and dairy products
Calcium, a vital mineral for healthy bones, protein and important vitamins such as A, B12, D and riboflavin, are found in milk and dairy products. Enjoy them in moderation and try lower fat options such as skimmed and semi-skimmed milk, low fat yogurts and reduced-fat cheeses. Children under five should be given whole milk dairy products (with the exception of semi-skimmed milk which over twos can have) as these contain essential nutrients for early growth.
9% Fat and sugar
Butter, oil, margarine, cream cakes, biscuits, crisps and many drinks fall into this group. As they often contain large quantities of fat, sugar and salt, they should be eaten only occasionally and in small amounts. Choose lower fat spreads, low sugar drinks and reduced-calorie mayonnaise and dips if you need to cut down your total energy and fat intake.