Primary Food Groups
No single food contains all the nutrients needed for health so we should try to eat a balanced diet. By choosing a variety of foods from the five food groups, most people will get all the nutrients they need to stay healthy and active.
The five main food groups are:
Meat, fish and alternatives
Meat, poultry, fish, eggs, nuts and pulses such as beans, chickpeas and lentils are all included in this group. They are rich sources of protein, vitamins and minerals, especially iron and zinc. The iron found in meat (haem iron) is much more easily absorbed by the body than iron from plant sources. In addition, meat protein helps the absorption of iron from vegetables and cereals. Pulses such as peas, beans and lentils also contribute to fibre intake. Choosing leaner cuts of meat and using low fat cooking techniques will help to reduce total fat intake from this group.
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. They should be the main source of energy in our diets. 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
One third of our total food intake should come from this group. The group includes all fresh, frozen, canned and dried vegetables, fruit and fruit juice. They are generally low in fat and calories, and make great alternatives to snacks such as cakes and biscuits. They provide a wide range of valuable vitamins, minerals and fibre, and it is recommended that you should eat at least 5 portions of fruit and vegetables per day.
Milk and Dairy Foods
It is recommended that we eat or drink items from this group three times a day. Milk and dairy foods are good sources of protein, vitamins and minerals, and represent the richest source of calcium in the diet. Adults should choose low-fat versions such as semi-skimmed or skimmed milk, which 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.
Foods containing fat and food and drinks containing sugar
These foods provide energy, but they offer little additional nutritional value and are not essential to a healthy diet. They do add variety and choice, but most of us eat much more from this group than we should, so try to limit their intake.
Fluid
Fluid is vital for health and is central to a balanced intake. Eight-ten cups of water, tea, coffee, milk or fruit juices should be consumed each day. Care should be taken with milk and fruit juices as they can be high in calories.
Remember:
- Eating a healthy diet is all about getting the balance right.
- A variety foods should be chosen from each of the main food groups in the proportions shown
- It is not necessary to achieve this balance at each meal but can apply to the food eaten over a day or even a week.
- There are no healthy or unhealthy foods, only healthy or unhealthy diets.
- Many dishes contain more than one food, so think about how each of the main ingredients contribute to your overall intake. For example, a pizza can contain a starchy base, with vegetables, meat and cheese on top.
