Healthy Eating

Healthy Eating is where people are encouraged to have a healthy diet.

diet – what you eat/drink

Healthy Eating

What do you know about eating healthily? Tell your partner what you know.

Eat Well Plate

To make sure we stay healthy, we should aim to eat a balanced diet.

Balanced diet – eating and drinking different foods to keep you healthy.

Fruit and Vegetables

Fruit and vegetables are an important part of a healthy diet. You should aim to eat at least five portions of fruit and vegetables every day. A portion could be:

• A glass of orange juice (but only one glass counts each day)

• 1 apple• 2 satsumas• 7 strawberries• 3 sticks of celery• 2 spears of broccoli• 3 tablespoons of peas

Fruit and vegetables contain things called vitamins and minerals. These help keep us healthy. For example, oranges and kiwi fruit have something called Vitamin C which helps to protect us from catching colds.

Carbohydrates

You should eat plenty of carbohydrates. Examples of these foods are:

• pasta• rice• bread• potatoes

Wholegrain rice, pasta and bread are the healthiest.

Carbohydrates are important because they give our bodies energy.

Protein

Protein is also important in your diet. Different foods containing protein include:

• meat (e.g. chicken and beef)• fish (e.g. tuna and cod)• eggs• beans• lentils

You should aim to eat at least two portions of fish every week and eat less red meat, such as beef and lamb.

Protein is important because it helps build our muscles. Hair and nails are mostly made of protein.

Dairy

You should also include some dairy products in your diet. Examples of these include:

• cheese• yoghurt• milk

If you follow a vegan diet, you could have dairy alternatives, such as soy milk or almond milk.

Dairy includes something called calcium which is good for our teeth and bones.

Vegan diet – when people choose not to have food/drink that comes from animals.

Fats and Oils

You should only eat a very small amount of fats and oils. These foods include:

• butter• margarine• olive oil• vegetable oil

Less Healthy Food

There are some foods and drinks that you should only have every so often. This is because they aren’t as healthy for you.

Examples of these foods and drinks include:

• chocolate• crisps• sweets• ice cream• fizzy drinks

Too much of these foods in your diet can be bad for you.

How Else Can You Have a Healthy Diet?

A key part of a healthy diet is drinking, but not all drinks are healthy. The healthiest thing you can drink is water. You should aim to drink 5 glasses of water a day.

Lots, Some or a Little?

Look at these foods. For each one, say ‘lots’, ‘little’ or ‘some’ to show how often you should eat it.

Grapes

Yoghurt

Butter

Chicken

Spaghetti

Lots

Lots

Some

Some

Little