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Variety is the spice of life
No single food contains all the nutrients we need, by choosing a variety of foods from the five food groups, most people will get all the nutrients their bodies need.
Food groups
To have a well balanced and healthy diet, select foods you enjoy from each group in the proportions shown. It is not necessary to achieve this balance at every meal, or even every day. You should aim to achieve these proportions over a few days.
| Fruit and Vegetables | Green | 33% |
| Bread, other cereals and potatoes | Orange | 33% |
| Meat, fish and alternatives | Red | 12% |
| Milk and dairy foods | Blue | 15% |
| Foods containing fat, foods and drinks containing sugar | Yellow | 7% |
Fruit and vegetables: Fruit and vegetables are low in fat and calories. A third of our total food intake should come from this group. The group includes all fresh, frozen, canned and dried fruit, fruit juice and vegetables.
Bread, other cereals and potatoes: Starchy foods like bread, pasta, rice and potatoes should be the main part of most meals and snacks. They should be the main source of energy in our diets. Contrary to popular belief, this group of foods is not high in calories. A third of our total food intake should come from this group.
Meat, fish and alternatives: These are good sources of protein, vitamins and minerals, particularly iron. Pulses such as peas, beans, lentils and nuts also contain dietary fibre. The iron found in meat is absorbed well by the body, and meat has the extra advantage of helping with the absorption of iron from vegetables and cereals.
Milk and dairy foods: These are good sources of protein, vitamins and minerals, and provide most of our calcium. This group is particularly important for growing children.
Foods containing fat, foods and drinks containing sugar: These foods provide energy but may contribute only small amounts of other nutrients. They therefore are not essential to a healthy diet, but add extra choice and taste. Most of us consume far more from this group than we actually need. However, for those that are very active, these foods and drinks can be a useful source of energy.
Composition is key
Much of what we eat is composite food, in the form of dishes or meals that have more than one kind of food item in them. For example pizza, curry, pies, lasagne and sandwiches are all foods made from more than one food group. Many manufactured foods are composite foods as well. To make healthy choices, identify the main food item or ingredient and think about which food group it fits into.
Balancing act: Ham Cheese and Mushroom Pizza
A ham, cheese and mushroom pizza contains items from the main four food groups.
- Dough Base – From the bread, other cereals and potato group
- Mushroom and tomato puree – from the fruit and vegetable group
- Cheese – from the milk and dairy group
- Ham – from the meat, fish and alternative group
But, the proportion of mushrooms and tomato, relative to the other ingredients is small. If the pizza was eaten with additional ‘fruit and vegetable’ foods, such as mixed salad, and followed by a piece of fresh fruit it would improve the balance of the meal. The addition of bread to a meal also helps to improve the balance.
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