Food:
Why do we need food???? Well, to help us grow big and strong we need to fuel our body’s. It is important that we eat a variety of foods or what is known as ‘a balanced diet’. This should include food from each group of foods. There are 6 groups of food from which we should eat. This will make sure we have a balanced diet and will keep us fit and healthy.
Breads, cereals, potatoes, pasta and rice.
Foods from this group are the best at providing energy, so the more active you are, the more you need.
How many servings should we eat each day?
A child should eat between 6 to 12 portions from this group each day, depending on how active they are. A child’s size is important too, a small child does not need as much as a bigger, older child.
What size is a serving?
The actual portion you eat may be bigger or smaller than an actual serving listed in the food pyramid. For example a sandwich with 2 slices of bread counts as 2 servings. Other choices like 1 small bagel, I small scone, 1 pitta bread or 1 wrap all count as 2 servings also.
One serving is:
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2 dessertspoons of mashed potatoes.
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2-3 crackers or crispbreads.
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1 slice of brown sliced bread
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3 dessertspoons of dry porridge oats.
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3 dessertspoons of museli
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1 medium or 2 small potatoes
Fruit and vegetables
Fruit and vegetables provide fibre and many vitamins and minerals which are needed. They are also low in calories.
How many servings should we eat each day?
A child should eat 5 or more portions of fruit and veg each day - more is better.
Everyone should try and eat a variety of coloured fruit and vegetables.
What size is a serving?
The actual portion you eat may be bigger or smaller than an actual serving listed in the food pyramid. For example one plum would only count as half a serving.
One serving is:
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1 medium apple
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2 small fruits such as plums or kiwis
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10-12 grapes, berries or cherries
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½ a grapefruit
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4 dessertspoons of vegetables
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A bowl of salad
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A bowl of vegetable soup
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A small glass of fruit juice or smoothie
Milk, youghurts and cheese.
Milk, yoghurt and cheese provide calcium needed for healthy bones and teeth.
How many servings should we eat each day?
Children need 5 servings of milk, yoghurt and cheese as it is very important when new teeth are growing and bones are developing.
What size is a serving?
The actual portion you eat may be bigger or smaller than an actual serving listed in the food pyramid.
One serving is:
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1 large glass (200ml) low fat milk
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1 small carton of yoghurt
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25g of low fat cheddar cheese
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2 processed cheese triangles
Meat, poultry, fish, eggs, beans and nuts.
This is where most of the protein comes from in our diets.
How many servings should we eat each day?
A child should choose 2 times each day. It is important to go for a variety from this section of the food pyramid. Choose lean meat and limit processed meat such as bacon or ham. We do not need large amounts of meat or poultry to satisfy our nutritional needs.
Try to have fish at least twice a week and oily fish at least once a week.
What size is a serving?
The actual portion you eat may be bigger or smaller than an actual serving listed in the food pyramid. For example one egg would only count as half a serving.
One serving is:
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50-75g cooked lean beef, pork, lamb, mince, chicken.
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100g oily fish
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2 eggs
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6 dessertspoons of peas, beans or lentils
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40g unslated nuts or seeds
Reduced fat spreads and oils.
Spreads and oils provide essential fats but are only needed in small amounts.
How many servings should we eat each day?
2 servings a day are enough to fulfil our needs. We should choose low fat spreads and oils instead of margarine or butter. This helps keep a low level of cholesterol which is important for a healthy heart.
What size is a serving?
One serving is:
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1 heaped teaspoon of low fat or reduced spread
Foods and drinks high in fat, sugar and salt.
These foods should be avoided as they are high in sugar, salt or fat. These foods do not help our diet or wellbeing in any way.
How many servings should we eat each day?
There are no recommended servings for this group as these foods are not essential for our diet. This group of foods should be limited to small amounts and kept for treats.
This is the food pyramid, showing the above information, taken from www.safefood.eu
So remember, eat healthily to keep your body and mind fit and healthy!!!
