- Fruit
and vegetables
- Breads
- Cereals
such as rice and pasta
- Beans
and lentils
|
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These
foods contain vitamins, minerals and fibre. Try to eat a
wide variety of these healthy foods. Don't just pick one
of these foods (such as fruit) to eat. You need to eat plenty
of all of the foods from this group to stay healthy.
Plant
foods contain thousands of healthy nutrients (small parts),
which help to prevent serious diseases. This is why it is
important to eat different types of plant foods.
|
| Group
2: Eat some but not too much of these |
These
foods are also healthy and you should eat them in small
to medium amounts:
 |
- Dairy
products such as milk, cheese and yoghurt
- Meat
- Chicken
(without skin)
- Fish
- Nuts
|
These
foods are a good source of protein and/or dairy, which your
body needs to stay healthy.
| Group
3: Eat these only once in a while |
These foods
contain lots of sugar or fat (or both) but little or no vitamins,
minerals or fibre. If you are healthy, active and not overweight,
you could possibly have a small amount of these 'extra foods'
a day - as long as you've had your daily requirements of meat,
dairy, fruits, vegetables and cereals.
But
remember, these foods offer very little health benefit and
are really just 'extras'. An example of one serving of these
foods include:
- Sweet
biscuits (2 small)
- Chocolate
coated bars (1 bar)
- Crisps
(one small bag)
- Ice
cream (2 scoops)
- Lollies/chocolate
(one piece/one small bar)
- Cake/muffin
(1 medium piece)
|
|
 |
The three
groups of foods you eat from are often shown as a food pyramid:
- The
bottom of the pyramid is the biggest part of the pyramid.
It contains the foods you should eat lots of.
- The
middle of the pyramid contains foods you should eat
some, but not too much of.
- The
top of the pyramid is the smallest part of the pyramid.
It contains foods you can eat once in a while.
Healthy
foods contain things like vitamins, minerals and fibre.
- Not-so-healthy
foods usually contain lots of fat, sugar and/or salt.
- Try
to eat a wide variety of healthy foods.
You
can eat lollies, cakes and chips, but only every now and
then!
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