FRUIT AND VEG

Most of us don't eat enough fruit and vegetables in our diet.



Fruit and vegetables should make up over a third of the food we eat each day.

The experts say we should eat 7 portions of fruit and vegetables each day! But, aim to eat at least 5 portions, mainly vegetables.

You can choose from fresh, frozen, tinned, dried or real juices.

But, remember that fruit juice and smoothies can contain a lot of sugar, so don't drink more than 150ml, or one glass a day.

Fruit and vegetables are our main source of vitamins, minerals and fibre, so we need them to keep us healthy and well!

CARBOHYDRATES

Carbohydrates should make up about a third of all the food we eat. Go for wholegrain foods like wholewheat pasta, wholegrain bread and brown pasta and brown rice!

Carbohydrates are a great way for us to get energy. But be careful to choose foods with low fat content, and low added sugars - these can make these foods unhealthy.

Tips for Breakfast

• Choose wholegrain cereals
• Plain porridge with fruit makes a great breakfast.
• Whole oats with fruit and low-fat, lower-sugar yoghurt is also delicious!

tips for Lunch and dinner

• Try a baked potato for lunch – eat the skin for even more fibre.
• Instead of having chips, try making oven-baked potato wedges.
• Have rice or pasta, but don't skip the vegetables!
• Try breads like seeded loaf, wholemeal or granary.
• Try brown rice – it makes a very tasty rice salad.
  

PROTEIN

Protein should make up nearly a quarter of the food we eat.

Protein doesn't have to come in the form of meat! Foods like beans, peas and lentils are good alternatives to meat because they're lower in fat. There are also lot's of meat alternatives, but be careful, lot's of them are not healthy!

Choose meat that is lower in fat (you can usually see the fat in meat too), and lean mince. Processed meats like bacon, ham and sausages are not very healthy, so don't eat them all the time.

Try and eat at least 2 portions of fish every week (Fish and Chips don't count!! Well they do, but they are so unhealthy we don't want to count them!).

DAIRY PRODUCTS

Milk, cheese, and yoghurt are good sources of protein and some vitamins. But, an important part of dairy foods is the calcium that it has, which helps keep our bones and teeth strong and healthy.

Dairy foods like cheese can contain a lot of Saturated Fats, which are the bad fats, not good for us. Try to go for lower-fat and lower-sugar dairy products if you can, like Skimmed Milk, reduced-fat cheese or plain low-fat or zero fat yoghurt.

Non-Dairy milks like Oat Milk, Soy Milk and Almond Milk can be included if they have added calcium!

FATS AND OILS

Too much fat in your diet, especially saturated fats, is bad for you and can give you high cholesterol, which increases the risk of heart disease.

Unsaturated fats are healthier fats and include vegetable fats, rapeseed oil, olive and sunflower oils.

But, notice how small the section is for Fats and Oils! It's so small we couldn't get a picture in there. We all need some good fats, but we can get these fats from foods like avocados, nuts, and olive oil. Most fried food is not healthy, so cut it down.

Also, some foods are advertised as 'LOW FAT', but this doesn't mean they are healthier. Sometimes the fat is replaced with sugar and other additives, so it might be just as bad for you!

Lot's of us love a treat now and again, but these foods are not needed in our diet, so don't eat them often!

Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy. For example, don't just eat one vegetable all the time, with every meal...mix it up!