The information on these pages has been put together by state registered community dietitians who work with families with children under 5 years of age in North East Lincolnshire. Each month we hope to feature nutrition topics of interest to families with young children. Look out for our recipes, games and other food related activities. If you have any nutrition-related questions or suggestions for future subjects then please contact us.

Principles for a healthy diet

The balance of good health

The basis for a good diet can be found in the Balance of Good Health and can be applied to everyone over the age of two. The plate shows our food divided into 5 food groups – fruit and vegetables; bread, cereals and potatoes; milk and dairy foods; meat, fish and alternatives; fats and sugars. The foods are grouped in this way because the foods in each group provide us with similar nutrients. By having a variety of foods from each food group each day we can ensure we are having all the nutrients we need to keep us fit and healthy.

Plate model

The size of the portion shown on the plate is designed to give you an idea about how much of a food group you should have. As you can see, our meals should be made up mostly of fruit and vegetables, and bread, cereals and potatoes. Foods with a high fat and/or sugar content should be limited to small amounts.

Click on the image to see a larger version

The current recommendations are:

FRUIT AND VEGETABLES – at least 5 servings each day. A serving is 2-3 tablespoons of vegetables (cooked, tinned, frozen, raw), 1 dessert bowl of salad, 1 piece of fruit (eg apple, orange, banana), 2-3 tablespoons of fruit salad, 1 small glass fruit juice. These provide vitamins, minerals and fibre.

BREAD, CEREALS AND POTATOES – include in each meal and eat to appetite. Included in this group are rice and pasta. These provide carbohydrate for energy, fibre, B vitamins, some calcium and iron. Choose wholegrain varieties where possible.

MILK AND DAIRY – 3 servings daily. A serving is 1/3 pint milk, 1 carton yoghurt, 1 oz cheese. Calcium-enriched soya milk is also included in this group. These provide calcium, protein and vitamins.

MEAT, FISH AND ALTERNATIVES – 2-3 small servings daily. Included in this group are beans and pulses, nuts and eggs. Choose lower fat versions such as lean meat and fish without batter. These provide iron, protein, zinc magnesium and vitamins.

FOODS WITH HIGH FAT AND/OR SUGAR CONTENT – E.g. butter, margarine, cooking oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, jam, sugar, sugary drinks. Eat sparingly and choose low fat and low sugar alternatives where possible.