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Home » Consumer Information » Diet And Health » Get The Balance Right
A Balanced Diet
No single food contains all the nutrients needed for health so it is recommended that we eat a wide variety of different foods each day.
There are five main food groups:
- Bread, other cereals and potatoes: Starchy foods like bread, pasta, rice, cereals and potatoes should be the main part of most meals and snacks forming about one third of all food eaten. As well as energy they provide vitamins, minerals and fibre. These are usually not high in calories provided you do not add sugar or fat, so eat lots of them.
- Fruit and Vegetables: provide valuable vitamins, minerals and fibre. You should eat at least 5 portions of fruit and vegetables per day. Most are low in fat and so replacing snacks such as cakes and biscuits with fruit and vegetables can help reduce total fat intake.
- Milk and Dairy Foods: Rich in calcium for strong bones and teeth. Adults should choose low-fat versions such as semi-skimmed or skimmed milk. These contain just as much calcium protein and B vitamins. Children may have whole milk to ensure an adequate supply of energy and fat-soluble vitamins A, D, E and K.
- Meat, fish and alternatives: Meat, poultry, fish, eggs, nuts and pulses such as beans, chickpeas and lentils are included in this group. They provide protein, vitamins and minerals. Choose leaner cuts of meat or vegetable sources and use low fat cooking techniques to reduce fat intake from this group.
- Foods containing fat and foods containing sugar: These foods are not essential to a healthy diet, but they do add variety and choice, so try to limit their intake.
- Fluid is vital for health and is central to a balanced intake. Eight-ten cups of water, or fruit juices should be consumed each day.
When shopping read food labels carefully and try to avoid excessive intake of fat, fatty foods and those with a high sugar content.
Further Information
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