Healthy Food

It is important that we eat the right amounts of food from each of the groups. It’s a bit like building blocks – we have to balance the blocks carefully to make sure we get the correct nutrients, otherwise the body will not work properly.

The biggest proportion of our food should come from bread, potatoes and cereal, and fruit and vegetables. Milk and dairy foods, and meat, fish or alternatives should follow this. Only small amounts of food containing fats and sugars should be eaten.

CARBOHYDRATES

Examples of food containing carbohydrates: Potatoes, Pasta, Cereal, Rice, Bread, Noodles

How do carbohydrates help the body?

Carbohydrates help fuel the body by providing energy. When we exert the body with activities such as riding a bike, running or playing sport the body uses up large amounts of energy. We have to make sure we balance the energy that goes out, with food and water that comes into the body. We can replace lost energy by eating foods rich in carbohydrates and drinking plenty of water.

You can increase your carbohydrates by:
a. always having a breakfast
b. having thick sliced toast like whole grain bread
c. eating brown rice or pasta having boiled potatoes rather than chips which are cooked in fats

VITAMINS & MINERALS

You should eat at least 5 portions of fruit and vegetables a day. Remember frozen, canned food fruit and vegetables can count as well.

Examples of food containing vitamins and minerals:

FRUIT : Apples, Bananas, Grapes, Pears, Cherries, Peaches, Strawberries, Oranges, Kiwi

VEGETABLES : Peas, Carrots, Onions, Cabbage, Spinach, Cauliflower, Lettuce, Turnip, Broccoli

How do vitamins and minerals help the body?

Fruit and vegetables are packed full of vitamins, minerals and fibre that help protect the body from illness.

You can increase your vitamins and minerals by:
a. drinking a class of pure fruit juice with breakfast
b. eating fruit rather than sweets as a snack
c. having a fruit salad for dessert eating two servings of vegetables or salad for your evening meal

CALCIUM

Examples of food containing calcium: Milk, Cheese, Yoghurt, Fromage, Frais

How does calcium help the body?
Calcium is a mineral that is good for strengthening your bones and teeth. It also helps the nerves and muscles in the body work.

You can increase your calcium by:
• taking a cereal for breakfast with extra milk
• having a yoghurt after your evening meal
• adding a matchbox size piece of cheese to your pack-lunch box

PROTEINS
The body renews every one of its cells once every week – so it’s important to take enough sleep so the body can restore itself.

Examples of food containing protein: Chicken, Lentils, Beans, Meat, Soya , Fish, Eggs

How does this nutrient help the body?
Protein is good for the body as it helps to build and repair cells and muscles.

You can increase your protein by:
• choosing lean meat or chicken
• eating at least two servings of fish a week
• having beans or lentils with meat or as a meat free meal

FATS
60g bar of ordinary milk chocolate contains 7 teaspoons of sugar and approximately 17g of fat.
Cans of fizzy drinks can contain between 6 - 7 ½ teaspoons of sugar.

Examples of food containing fats and sugars:
Fats: Cheese, Margarine, Whole Milk, Butter, Fat on Meat and Poultry
Hidden Fats and Sugar : Cake, Sweets, Chocolate, Biscuits, Ice-Cream, Crisps, Fizzy Drinks
Fast Foods - Chips, Fried Rice, Sausage Rolls

Do fats help the body?
Fats give the body energy for growth, but we need to make sure we eat the right amount as too much fat can be bad for us.

Is sugar good for us?
We can actually do without sugar, but it makes things taste nicer. Too much sugar in our diets can damage our teeth. When we eat and drink foods that have high amounts of sugar, acids are produced in the mouth by bacteria that live in the plaque on the surface of the teeth. These acids begin to dissolve the enamel and this leads to tooth decay.