Know your food groups

Fruit, vegetables and salads:

Function: Packed with vitamins, minerals, some fibre and plenty of plant goodness; fruits, vegetables and salads (also known as produce) are a cornerstone to a balanced diet. All shapes, sizes, colour and varieties (fresh, frozen, canned and dried) can be included. Vegetables tend to contain more nutrients and less sugar than fruit so include more veg each day, selecting from a range of colours and seasonal variety for the best balance of nutrients. Produce is also typically lower in calories yet full of goodness so they make great healthy snacks, desserts and sweet treats.

Sources: fresh, frozen, stewed, tinned, canned or dried varieties of fruits, vegetables, salads, leaves and herbs all count.

Starchy Carbohydrates:

Function: The main source of energy in our diets in the form of starches and naturally occurring sugars. Our bodies break these down into glucose which is the primary fuel for our brain and muscles.
They also provide a range of vitamins and minerals (B vitamins, folate, iron and calcium) and wholegrain, brown and unpolished varieties also provide fibre which helps to support a healthy digestive system and slow the breakdown of food to help us feel full.

Sources: grains (e.g. millet, wheat, maize, rye, quinoa etc) and grain flours, rice, pasta, potatoes, oats.

Meat, fish and plant based proteins:

Function: this food group provides the amino acids (or protein building blocks) our bodies need to grow and repair. These foods also provide a range of vitamins and minerals including iron, zinc and B vitamins important for a healthy diet.

Choose more plant based proteins each day (peas, beans, pulses, nuts and seeds) and combined different types of plant proteins together for the best balance of nutrients.
When including animal based proteins, choose lower fat and lean varieties, removing excess visible fat. Oily fish (such as mackerel, sardines, trout, salmon and whitebait) are important source of long chain omega 3 fats which helps to support a healthy heart.

Sources: beans, pulses, nuts, fish and seafood, eggs, red and white meat.

Milk and Dairy foods:

Function: mammalian milk and dairy foods are important sources of calcium (important for strong, healthy bones), iodine (supports a healthy metabolism, skin and brain function), B vitamins and protein. Choose lower fat and sugar varieties and when choosing alternatives (e.g. oat, rice and soya milk) choose varieties that have added calcium, iodine and B vitamins.

Sources: milk, cheese, yogurt, fromage fraise, quark, dairy alternatives such as oat milk, soya yogurt, coconut milk.

Fats and Oils:

Function: Although high in calories (9 calories per gram) a small amount of fat is important in the diet as they provide essential fatty acids our body can’t make itself and it helps us absorb certain vitamins. Fats are made up of saturated fats and unsaturated fat. Too much saturated fat can lead to unhealthy cholesterol levels and increased risk of cardiovascular disease. Try swapping fats which are higher in saturated fats (such as ghee, butter and coconut oil) for varieties naturally higher in unsaturated fat (such as olive, rapeseed or sunflower oil).

Sources: butter, ghee, lard, plant based oils such as olive, rapeseed, linseed, flaxseed, rice bran oils.

Sweet treats, desserts and indulgent snacks:

Function: Although not needed in a healthy diet, treats can be included in small amounts and on occasion – just remember to add the calories in your daily diet. These foods tend to be high in saturated fats, sugars and salt and provide little other beneficial nutrients (such as protein, fibre, vitamins or minerals).

Sources: baked snacks, crisps/potato chips, chocolate, confectionery, cake and biscuits.

Hydration:

Function: Fluids are equally important in a daily diet. Our bodies are made up of 50-60% water (depending on our level of body fat) and it plays an important functional role in maintaining our temperature, removing waste products and transporting nutrients. Water it best but weak teas, coffees and diluted fruit drinks can all contribute. Try to limit intake of carbonated and high sugar drinks (such as soft drinks, fruit juices, added sugar drinks).

Sources: water is best, weak teas and coffees, diluted fruit drinks, sugar free drinks can all contribute.