28th January 2020 Show
 We all know it's important to eat a variety of foods to get the nutrients we need to stay healthy, but what does that actually look like? Eating your (at least) five portions of fruit and vegetables a day is a good start, but there's more you can do to ensure you're having a balanced diet.A balanced diet is made up of foods from the five food groups: starchy carbohydrates, fruits and vegetables, protein, dairy and healthy fats. Each provides the range of vitamins and minerals our bodies need to function efficiently. It's unlikely that every meal will include all five, but the aim is to achieve a balance across the day, or across the week. Here's some more information about the importance of each food group... Starchy carbsStarchy carbohydrates are the body’s main source of energy, therefore it should make up roughly one-third of your diet. Consequently, it’s important to understand the different types of starchy carbohydrates and which are the healthier options. This food group includes potatoes and grains such as wheat, barley and rice. First of all, when choosing starchy carbs, opt for wholegrain where possible to maintain digestive health and give you more fibre, vitamins and minerals. Because research has shown that eating wholegrains (rather than refined grains) reduces the risk of stroke, type-2 diabetes and heart disease. For this reason, it's important to read the label to make sure you’re getting an authentic wholegrain– you need to look for the wording: “100% wholegrain” or “100% wholewheat”. You should aim for 3-5 servings a day. 1 serving[[1]](https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice-children/eat-smart/food-science/food-group-fun): ● 180g cooked pasta (75g dried) ● 40g or about 3 handfuls of flaked breakfast cereals ● 1 baked potato about the size of your fist ● 2 slices of medium sliced bread Fruit & vegLikewise, fruit and vegetables are also an vital part of a healthy, balanced diet. This is because they’re high in fibre and packed full of vitamins and minerals. Different colours indicate different nutrients too, which each play a part in keeping our bodies healthy. This is why it’s important to eat the rainbow, and embrace a variety every day. It's not only fresh that can make up your five-a-day: frozen, tinned and dried fruit and veg count as well. In fact, frozen retains more vitamins and minerals, because it is picked and iced at peak ripeness, when it's at its most nutritious and flavourful[[3]](https://www.healthline.com/nutrition/fresh-vs-frozen-fruit-and-vegetables#section2). Not only that, frozen produce tends to be cheaper than fresh too. Fruit and veg should make up just over a third of your diet[[4]](https://www.nia.nih.gov/health/know-your-food-groups). An easy way to track this is to make sure it takes up around half of your plate. Aim for at least five portions of different vegetables and fruit every day– roughly a large handful or 80g of each. However, 30g of dried fruit can only ever count as one portion of your 5-a-day, no matter how much you eat. It contains fibre, but lacks most of the vitamins of fresh fruit, and the sugar content is more concentrated. Likewise, 150ml of fruit juice or smoothies also only count as one portion per day – sugar is released from fruit when it’s blended, turning it into a free sugar, which can damage your teeth. 1 serving[[5]](https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice-children/eat-smart/food-science/food-group-fun): ● 1 apple, orange, pear, banana ● A handful of grapes, cherries or berries ● 2 plums, satsumas or kiwis ● 150ml of fruit juice ● 30g dried fruit DairyDairy is a great source of protein, vitamins and minerals. Probably the most well known of these is calcium, which is needed for healthy teeth and strong bones. When choosing your dairy sources try and go for low-fat or fat-free options, but be aware that fat-free flavoured yogurts often contain added sugar to boost flavour. If you’re allergic or intolerant to dairy, there are alternatives that you can use such as soy, nut, oat or rice milks. Also, if you are choosing plant-based drinks, look for those that are unsweetened and fortified with the vitamins and minerals usually found in animal milks, e.g. calcium, vitamin B12 and iodine. You should aim for 3 servings of dairy per day. 1 serving[[6]](https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice-children/eat-smart/food-science/food-group-fun): ● ½ glass or 125ml of milk (or substitute such as fortified soya or almond milk) ● 1 pot of low fat yogurt ● 30g or 3 teaspoons of soft cheese ● 30g or a piece the size of two thumbs of Cheddar cheese ProteinProtein provides us with key amino acids, which are the building blocks of the body. Our bodies are continually building and renewing cells, and we need amino acids to be able to do this. In the UK we usually get enough protein, but we do need to be mindful that we’re not having too much. Because only about one-eighth of your balanced diet should be made up of protein. Just like different fruit and veg, different types of protein provide us with the variety of vitamins and minerals that we need to stay healthy and strong. Therefore, it very important to vary your protein sources. As well as eating meat and fish, we should include vegetarian sources each week; eggs, beans and pulses, tofu, nuts and seeds are all great alternatives. When you do choose meat, buy lean cuts where you can, and limit your intake of processed meat. You should be eating 2-3 servings of protein per day, which can come from a range of different foods. 1 serving [[7]](https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice-children/eat-smart/food-science/food-group-fun): ● A piece of grilled chicken without skin about half the size of your hand ● 2 boiled eggs ● A piece of fresh salmon about half the size of your hand ● ½ a tin of beans ● 2 tablespoons of hummus Healthy fatsFinally, fat is essential. We need a small amount to protect our organs, absorb certain vitamins and to help us to grow. However, we do need to be careful about the type and amount we eat because it's high in energy. The reference intake of fat is a maximum of 70g per day for adults (of which no more than 20g of saturated fat should be consumed). Saturated fats are found in foods such as beef, pork, chicken skin, butter, cheese and coconut oil. Eating too much of these fats can put us at higher risk of heart disease and stroke. Hence, you can help to keep your heart healthy by swapping saturated fats with unsaturated fats that come from nuts, seeds, vegetable oils and fish. Consequently, to reduce saturated fat in your diet, cook with vegetable oils rather than butter and lard and try using yogurt instead of cream. 1 serving[[8]](https://my.clevelandclinic.org/health/articles/11208-fat-what-you-need-to-know): ● 1 tablespoon of oil, butter, margarine or mayonnaise ●2 tablespoons of reduced fat cream ● 2 tablespoons of avocado ● 8-10 olives ●10 peanuts If you’re interested in learning to cook balanced meals and understand more about the five main food groups, you can sign up to Cook Well with Jamie Oliver’s Ministry of Food where you'll how easy it is to whip up tasty, nutritious meals from scratch. Similarly, if you’re just after a bit more nutritional guidance, sign up to Eat Well [[1]](#_ftnref1) https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice-children/eat-smart/food-science/food-group-fun [[2]](#_ftnref1) https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/eatwell-guide-how-to-eat-a-healthy-balanced-diet#fruit-and-vegetables [[3]](#_ftnref1) https://www.nia.nih.gov/health/know-your-food-groups [[4]](#_ftnref1) https://www.healthline.com/nutrition/fresh-vs-frozen-fruit-and-vegetables#section2 [[5]](#_ftnref1) https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice-children/eat-smart/food-science/food-group-fun [[6]](#_ftnref1) https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice-children/eat-smart/food-science/food-group-fun [[7]](#_ftnref1) https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice-children/eat-smart/food-science/food-group-fun [[8]](#_ftnref1) https://my.clevelandclinic.org/health/articles/11208-fat-what-you-need-to-know
You can read more about these below, including where to get them and how much you should eat. Fruit and vegetablesYou should eat at least five portions of fruit and vegetables a day. They contain important vitamins and minerals that help prevent disease as well as fibre which can lower cholesterol, keep the bowel healthy and help digestion. Fruit and vegetables are low in fat, so they’re great for bulking out meals and making you feel full without adding too many calories. It’s easy to get your five a day if you spread your portions through the day. Try:
What counts as a portion of fruit and vegetables?
These foods and drinks also count as one portion, but you can only count them once each day:
Fruit juice and smoothies contain a lot of sugar, so limit them to just 150ml a day – that’s around the same as a small glass. Dried fruit is also high in sugar so it’s best not to eat it in-between meals to help prevent tooth decay.
Fresh, frozen, tinned or dried fruit and vegetables all count towards your five a day. Check the labels and choose low sugar and salt options.
Starchy foods like potatoes, bread, rice and pasta should make up around a third of what you eat. They’re a good source of energy and essential fibre, calcium, iron and vitamins. Gram for gram, starchy foods contain less than half the calories of fat. Try not to add extra fat to starchy food by adding butter, oil, spreads, cheese or jam – that’s just adding more calories.
It’s a good idea to base each meal around starchy foods. Try:
Wholegrain foods usually have more fibre and nutrients. They take longer to digest so they can help you feel full for longer. Good examples of wholegrains are brown rice, wholewheat pasta, whole oats, wholegrain breakfast cereals and wholemeal bread, pitta and chapatti. You can also buy higher fibre foods made with a combination of wholegrain and white flour, like 50/50 bread. Always check the label to find lower salt and sugar versions. DairyDairy and dairy alternatives are good sources of protein and vitamins. They also contain calcium, which helps keep our bones healthy and strong. Semi-skimmed, skimmed, and 1% fat milk all contain less fat than full-fat milk, but still give you protein, vitamins and calcium. Dairy-free milk alternatives include soya milk and nut milks – if you chose dairy-free milk then go for unsweetened varieties which have been fortified with calcium. Some dairy products like cheese and yoghurts can be high in salt, sugar or fat (especially saturated fat), so always check the label.
Try using a strong flavoured cheese, like mature cheddar – the strong flavour means you can use less without sacrificing taste, and so reduce fat. Try grating cheese too – a little goes a long way so you’ll use less.
Pulses are things like beans, peas and lentils. They’re a good source of fibre, vitamins and minerals and are naturally very low in fat. They count towards your five a day but only as one portion, no matter how much you eat. Pulses are great for bulking out things like soups, casseroles and meat sauces. They add extra flavour and texture and mean you can use less meat. This reduces the amount of fat you’re eating and also means your money will go further too, as pulses are usually cheaper than meat. Other vegetable proteinOther vegetable-based sources of protein include tofu, bean curd and mycoprotein and Quorn. They are full of protein, low in fat and can be used in place of meat in most recipes. FishFish is a great source of protein, vitamins and minerals. Aim to eat at least two portions of fish every week, one of which should be oil-rich (one portion is around 140g). Choose from fresh, frozen or tinned fish. Oil-rich fishOil-rich fish like salmon and mackerel contain omega 3 fatty acids which keep our hearts healthy and are a good source of vitamins A and D. Oil-rich fish can contain low levels of pollutants that can build up in the body, so most of us shouldn’t eat more than four portions a week. There is extra advice to follow if you are pregnant, trying to get pregnant, or breastfeeding. White fish and shellfishWhite fish includes fish like haddock, plaice, coley, cod, skate and hake. It’s low in fat, contains important vitamins and minerals and a great alternative to meat. Choose fresh, frozen or tinned white fish, but remember smoked fish or fish tinned in brine can be high in salt so always check the label before you buy. Shark, swordfish and marlinAdults shouldn’t eat more than one portion of swordfish, shark or marlin per week. Children, pregnant women and women who are trying to get pregnant shouldn’t eat swordfish as it contains more mercury than other fish.
It’s best to steam, bake or grill fish. Fried fish, especially battered fish, has more fat.
Eggs are a good source of protein, vitamins and minerals. They’re a good choice as part of a healthy balanced diet and there’s no recommended limit on the number of eggs you can eat in a week. Eggs are great for making healthy, quick dishes. Try to avoid adding too much fat to eggs when cooking – poaching, scrambling or boiling is best. If you do fry eggs, don’t add too much oil to the pan and choose healthier unsaturated oils like vegetable, rapeseed or olive oil. Our food safety pages have more information about cooking eggs. Quiches and flans contain eggs but can be high in fat and salt so eat them less often. MeatMeat is a good source of protein, vitamins and minerals. It’s one of the main sources of vitamin B12, an important vitamin which is only found in food from animals like meat and milk. It’s important to know how to cook and handle meat safely. Red and processed meatRed meat includes beef, lamb, venison and pork, all of which can form part of a healthy diet. Processed meat is meat that has been preserved by smoking, curing, salting or adding preservatives. Processed meat includes things like sausages, bacon, burgers, ham, salami, other cured meats and pâté. Eating too much red and processed meat can increase the risk of bowel cancer. Aim to eat no more than 70g of red and processed meat a day – that’s around two slices of roast meat or two sausages. Try to cut back if you eat more than 90g (around 3 slices of roast meat) of red and processed meat a day. Some types of meat are higher in fat, especially saturated fat. Eating lots of saturated fat can increase blood cholesterol levels which increases the risk of developing heart disease and stroke. Always try to choose lean cuts of meat with less visible white fat.
Some fat in our diet is essential but most of us eat too much. Plant-based oils like vegetable, rapeseed and olive oil are rich in unsaturated fat, so they can help lower cholesterol and reduce the risk of heart disease. Lower fat unsaturated spreads are a good alternative to butter.
Some fats are healthier than others but all fats have a lot of calories – limit them in your diet to help stay at a healthy weight.
Food and drink high in fat, salt or sugar include chocolate, cakes, biscuits, savoury snacks and full-sugar soft drinks. In Scotland, half of the sugar we eat and around 20% of the calories and fat we consume comes from this kind of food. High fat, salt and sugar food and drink tends to have lots of calories and with little nutritional value and we don’t need it as part of a healthy balanced diet. If you do want to include this kind of food in your diet, do it less often and in small amounts. In Scotland, most of us eat too much sugar – in fact, we need to reduce the amount of sugar we eat by two-thirds. Too much sugar increases the risk of tooth decay and obesity. HydrationThe body constantly loses fluid through breathing, sweating or going to the toilet and therefore this needs to be replaced. Aim to drink 6-8 glasses of fluid each day to help keep the body hydrated. Water, lower fat milk and sugar free drinks, including tea and coffee all count. Choose sugar free options instead of sugary drinks. Limit consumption of fruit juices and smoothies to no more than a combined total of 150ml per day, because they are high in sugar. Alcohol contains lots of calories, however the amount of calories an alcoholic drink contains depends on the type of alcohol, the amount served and what mixers are added. As an example, 1 pint of lager or a 175ml glass of wine contains around 135 calories while a 25ml shot of spirit contains around 56 calories. To minimise the health risks associated with drinking alcohol, consumption should be limited to no more than 14 units per week for men and women. One unit is the same as one small single measure of spirits, while a 175ml glass of wine or a pint of standard strength lager or cider contains 2 units. Dehydration We get dehydrated when we don’t drink enough fluid. One of the first signs of dehydration is feeling thirsty but you may notice other signs:
Talk to your doctor if you have concerns about any of these symptoms.
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