One of the best ways to healthy living is to eat a balanced diet. Here we look at the five major food groups, which foods belong to each and why, what good they do you and how much of each you should be eating every day.
Balance of good health
The Food Standards Agency has designed the 'eatwell plate' to help people get the appropriate balance of foods and nutrients in their daily diet.
Eat a healthy, balanced diet and stay active
The key to a healthy balanced diet is not to ban or omit any foods or food
group
s but to balance what you eat by consuming a variety of foods
from each food group in the right
proportions for good health.
The five food groups on the eatwell plate are:
FRUIT AND VEGETABLES
These should make up about a third of your daily diet and can be eaten as part of every meal, as well as being the first choice for a snack.
You should eat at least five portions of fruit and vegetables each day. Research suggests this can help to protect against cancer, obesity and various chronic diseases such as heart disease. This is because of the unique package of nutrients and plant compounds they contain.
Bread, rice, potatos and pasta.
This food group should also make up about a third of your diet and contains the starchy carbohydrates that are the body's main source of energy.
When selecting products from this food group, choose unrefined carbohydrates over those that have been refined, as they will contain the whole of the grain. Wholegrain foods are rich in fibre and other nutrients that have many health benefits, and people who consume wholegrains seem to have a reduced risk of certain cancers, diabetes and coronary heart disease.
The final third of the eatwell plate is made up of three groups containing foods that need to be consumed in smaller proportions than the other two principal categories. These food groups also contain nutrients essential to our diet, so it's important not to leave them out altogether.
Milk and dairy foods.
These should be eaten in moderation because of their high saturated fat content, but they're an important source of calcium, which is essential for healthy bones and teeth. Choose low-fat or reduced-fat versions.
Meat, fish, eggs and beans
This food group includes both animal and plant sources of protein, which is a major functional and structural component of all cells. Protein provides the body with between 10 and 15 per cent of its dietary energy, and is needed for growth and repair.
Foods nad drinks high in fat and / or sugar
This group makes up the smallest section on the eatwell plate and includes foods that should only be eaten sparingly because, although they're an important energy source, they contain very few nutrients and are often known as 'empty calories'.
Foods from this group are high in unhealthy components such as saturated fat, trans fatty acids, sugar and salt - all of which are associated with an increased risk of developing certain diseases.
They should only be eaten as occasional treats, or to increase the palatability of other important foods (such as olive oil on salads, a scraping of spread on bread, or a sprinkling of sugar on some tart fruits).
How to eat a balanced diet
Eat a variety of foods to obtain all of the essential nutrients.Too much as well as too little can be bad for you – balance is required
Maintaining a healthy, balanced diet
The Food Standards Agency's eight tips for eating well are:
- Base meals on starchy foods
- Eat lots of fruit and vegetables
- Eat more fish
- Cut down on saturated fat and sugar
- Try to eat less salt - no more than 6g a day
- Get active and try to be a healthy weight
- Drink plenty of water
- Don't skip breakfast
Portion size
In recent years, portions have been gradually getting bigger with the introduction of king-size chocolate bars, bigger bags of crisps and super-sized meals.
Larger packets and plates can encourage us to eat greater quantities of food, which increases our energy intake. Studies have found that consuming additional food doesn't increase your sense of fullness, so think of 'down-sizing' rather than 'super-sizing' for most foods, except fruit and vegetables.
Energy density
This is the amount of stored energy in food. Just 1g of fat provides nine calories, which is more than double the calories in 1g of protein or carbohydrate. This means you can feel fuller on fewer calories if you choose the right foods, and in the long term you're less likely to gain weight.
Healthy living
Food is there to enjoy, which is often forgotten amid all the media hype surrounding various food items. Just remember to keep a check on portion size and energy density.
Food habits change slowly, but
- try new foods
- join a local cookery club to boost your culinary confidence
- have a positive attitude about food – it's one of life's pleasures
Exercise helps to maintain your body weight by balancing your energy intake (food eaten) with energy output (exercise).
Take small steps if you're new to exercise - use the stairs instead of the lift at work, get off the bus one stop early and walk the rest of the way, or try to exercise with a friend.
Food for life
Your body's nutritional needs change throughout your life. This section looks at the most important nutrients for each stage and how to include them in delicious and nutritious meals.
NUTRITION - LIFE STAGES
Preconception and pregnancy
Being a healthy body weight is important before pregnancy. If you're very underweight, it can be more difficult to conceive. Being obese may also cause problems with conceiving especially if you suffer from polycystic ovary syndrome. Women who are obese while pregnant also increase the risk of complications during pregnancy, delivery and in the few days after birth.
The ideal weight range is usually calculated using the body mass index (BMI). A BMI between 18.5 to 25 is a healthy weight for most people and associated with relatively low risks. For people with a BMI over 30, even a small weight loss can greatly increase your ability to conceive and have a healthy pregnancy. Take steps either to lose or gain weight in a sensible way before you become pregnant. Crash dieting is not good for your health, and limiting your range of foods may deplete your nutrient stores. If you're concerned about your weight, you may find it useful to speak to your doctor or practice nurse for further advice.
and your partner…
Eating a healthy diet and being the right body weight is important for men who are hoping to become dads, too. There have been many studies looking at specific nutrients such as zinc and selenium and male sperm quality. However, the key messages for men are:
- Aim to be the right weight for your height by eating sensibly and exercising on a regular basis
- Follow the principles of healthy eating. Eating a variety of foods will help ensure you have all the nutrients you need such as zinc and selenium
- Stick firmly within the alcohol limits. Do not exceed three to four units per day on a regular basis, preferably with some alcohol-free days each week
A balanced diet
With a few exceptions, you can continue to eat a normal, healthy diet before and during pregnancy. This includes regular meals and snacks, and a sensible healthy eating regime containing:
- plenty of starchy carbohydrates - bread, rice, pasta, breakfast cereals, chapattis, couscous and potatoes
- plenty of fruit and vegetables - at least five portions a day
- low or reduced fat dairy products such as milk, yoghurt, fromage frais and pasteurised cheeses
- lean sources of protein, such as meat, poultry, fish, eggs (well-cooked), beans and pulses
- not too many fat-rich and sugary foods
- at least eight medium glasses of fluid each day
- very little or no alcohol
Generally, pregnancy can progress well with the need for only very small increases in protein, carbohydrate, fat, vitamins and minerals. The digestive system in pregnant women changes and becomes more efficient at absorbing certain nutrients. In fact, with only a few exceptions, most of the additional nutrient needs of pregnancy can be met by eating a well-balanced and varied diet. So the old adage 'eating for two' doesn't mean you should eat twice as much food.
Weight gain
Optimum weight gain in pregnancy depends on your pre-pregnant weight. The baby and amniotic fluid are only a small part of the weight gain, the rest is an increase in the mother's fat stores to provide an energy reserve for later breastfeeding. There are no specific recommendations for pregnancy weight gain in the UK. However in the USA, thinner women are encouraged to gain a little more weight, anywhere between 12.8kg and 18kg (28lb to 40lb), while women of an average weight should aim for between 11.5kg and 16kg (25lb to 35lb). Overweight and obese women should aim to gain less weight and this should be discussed with your midwife or health care provider.
Energy
In theory, the energy cost of pregnancy is around 80,000 calories. Most of the extra calories are required in the last trimester of pregnancy and are estimated to be around 300kcals extra each day. For some women who become much less active during the last three months of pregnancy, this may mean very little extra food is required, simply because they're not expending as much energy. For women who continue to stay active, a modest snack of a couple of slices of toast with spread and a glass of milk or a yoghurt may be all that's required.
Protein
Most people eat more than enough protein so there's no need to increase your protein intake. Try to follow healthy eating principles and include some lean meat, fish or poultry, dairy products, grains, nuts and pulses in your meals.
Fibre
Most people consume too little fibre. It's particularly important to eat more fibre in pregnancy to avoid the common niggles of constipation and piles (haemorrhoids). Increase your fibre intake by eating lots of fruit and vegetables, wholemeal bread and cereals, brown rice, wholemeal pasta and pulses. You should also drink more, because increasing fibre intake without enough fluids can exacerbate constipation.
Folic acid
This is particularly important before conception and during the first trimester of pregnancy. Mothers who lack sufficient folic acid are at increased risk of having a baby with a neural tube defect (NTD), such as spinabifida.
From the moment you start trying to conceive until the end of week 12 of your pregnancy, you should take a daily 400 microgram supplement of folic acid. Women with a history of NTDs should be prescribed a 5mg supplement.
These supplements should be in addition to dietary intake, which should be about 200 micrograms per day. You can boost your folic acid intake by choosing foods such as:
- green leafy vegetables - cabbage, broccoli, spinach, Brussels sprouts, spring greens, kale, okra and fresh peas
- pulses - chickpeas, black-eyed beans and lentils
- fortified breakfast cereals
- wholemeal and wholegrain breads and rolls or those fortified with folic acid
Folic acid is easily lost during cooking, so steam vegetables or cook in only a little water for a short time to retain as much goodness as possible. Supermarkets and food manufacturers often identify good sources of folic acid with a special label. Look out for these next time you go shopping.
Iron
Many women of child-bearing age have low iron stores. Making sure your iron intake is high to top up your iron stores before you get pregnant will help prevent iron deficiency during pregnancy. Your iron levels will be measured throughout pregnancy, and if found to be low you'll be prescribed an iron supplement. Pregnant women should try to maintain a good iron intake from their diet to obtain the other beneficial nutrients in these foods.
Good sources of iron can be split into two categories: meat-based (haem) and plant-based (non-haem). The body doesn't absorb iron from non-meat foods as easily as it does from meat sources. However, you can enhance iron absorption by including a source of vitamin C with your meal. In contrast, tannins found in black tea reduce the absorption. So, it's better to have a glass of orange juice with your bowl of cereal in the morning rather than a cup of tea.
Vitamin A
Although liver and liver products, such as paté and liver sausage, are good sources of iron, they can also contain very high concentrations of vitamin A. If taken in excess, this vitamin can build up in the liver and harm an unborn baby.
As a result, the Department of Health advises all pregnant women and those trying to conceive to avoid liver and liver products. You should also be aware that some vitamin supplements and fish liver oil supplements are high in vitamin A, so always choose a specially prepared pregnancy supplement.
Vitamin C
To help your body absorb and use iron effectively, you should eat plenty of vitamin C-rich foods. Good sources include citrus fruits (oranges, tangerines, grapefruit and lemons), blackcurrants, strawberries, kiwi fruit, peppers, tomatoes and green leafy vegetables. Aim to eat at least five portions of fruit and vegetables every day.
Vitamin D
This is sometimes referred to as the 'sunshine vitamin' because it's made when the skin is exposed to sunlight. Vitamin D is essential for forming and maintaining healthy bones and teeth. It's found in only a few foods, including fortified margarines and reduced-fat spreads, some fortified breakfast cereals, oily fish and meat. A small amount can also be found in milk and eggs.
Current recommendations are that all pregnant women should take a 10 microgram supplement of vitamin D daily. Pregnant and breastfeeding women with dark skin, or those who always cover their skin, are at particular risk of a vitamin D deficiency.
Calcium
Your requirements of this essential mineral double during pregnancy, and are particularly high during the last ten weeks when calcium is being laid down in your baby's bones. Despite this, no dietary increase is thought necessary because your body adapts to absorb more calcium from foods eaten.
Good sources include milk and dairy foods such as cheese, yoghurt and fromage frais. Pregnant women should aim to have three servings of foods from this group every day - typical servings include a glass of milk, milk with cereal, a small matchbox size chunk of hard cheese or a small pot of yoghurt (125g to 150g). Other sources include bread, green vegetables, canned fish with soft, edible bones (salmon, sardines and pilchards), dried apricots, sesame seeds, tofu, fortified orange juice and fortified soya milk.
Getting help
If you are pregnant and on a low income, or claim income support, you may be entitled to vouchers that can be spent on foods such as milk and fresh fruit and vegetables. You may also be able to get free vitamin supplements. Speak to your midwife or health visitor who will be able to advise you on what's available.
Food poisoning
Pregnant women should be careful not to expose themselves to the risk of food poisoning, which can be dangerous to the unborn baby, especially in the case of listeriosis and toxoplasmosis.
If you follow the guidelines below, your risk of food poisoning will be low.
- Always wash your hands before preparing food
- Keep kitchen surfaces, cooking utensils and tea towels scrupulously clean
- Store cooked and ready-to-eat food in separate containers and shelves in the fridge; don't let juices from raw or thawing meat or fish drip onto other foods
- Use separate chopping boards for preparing meat or poultry, and fruit and vegetables
- Wash fruit and vegetables thoroughly to remove dirt and soil
- Never eat food that has passed its use-by date
- Cook food thoroughly and according to manufacturers' instructions
- Cool leftover food quickly and use within 24 hours
- Wash your hands carefully after touching any animals
- Avoid cat litter trays - if you need to touch them, wear gloves
Foods to avoid
When pregnant, you should avoid certain foods that may increase the risk of developing food poisoning. These include:
Some types of cheese
Avoid cheeses such as Camembert, Brie or others that have a similar rind. You should also avoid blue-veined cheeses like Stilton. All of these cheeses can contain listeria, which is a type of bacteria that can be harmful to your unborn baby. There's no risk associated with hard cheeses such as Cheddar or with cottage cheese, processed cheese or cheese spread.
Pâté
This can contain listeria so it's best to avoid all types.
Raw or partially cooked eggs
Eggs can contain salmonella, which causes a type of food poisoning. Eat eggs that have been cooked thoroughly, so both the white and yolk is solid. Avoid eating foods that may contain raw eggs or partially-cooked eggs such as homemade mayonnaise, salad dressings and ice creams. Most shop-bought mayonnaise and other salad dressings contain pasteurised egg, which is fine.
Raw or undercooked meat or fish
Eat well-cooked meat that's very hot all the way through and is no longer pink in colour.
Some types of fish
Some fish contain mercury, which at high levels can affect the development of an unborn baby's nervous system.
Avoid eating shark, swordfish and marlin, and limit how much tuna you eat to no more than two fresh tuna steaks a week or four cans (one can = 185g) of tuna a week to minimise the toxicity risk.
You can eat all other types of fish, and you should as part of a healthy diet. Aim for at least two portions a week, one of which should be oily fish.
Raw shellfish
Avoid raw shellfish when you're pregnant, as it can sometimes contain bacteria and viruses that may cause food poisoning. Well-cooked shellfish is fine.
Alcohol
Heavy drinking during pregnancy can harm an unborn child, and there's evidence that it's associated with birth defects and lower birth weight. Excess alcohol may also negatively affect the mother's nutritional status by affecting absorption of nutrients or reducing your appetite for other more nutritious foods.
Minimise your alcohol intake and consume no more than one to two units once or twice a week. The Royal College of Obstetricians and Gynaecologists says there's no evidence that a couple of units once or twice a week will harm a baby, but some women choose to give up alcohol altogether during pregnancy.
Caffeine
Caffeine, found in tea, coffee and many soft drinks, interferes with the body's absorption of iron and other nutrients. Current recommendations suggest that pregnant women should have no more than 300mg of caffeine per day, which is equivalent to four cups of coffee, six cups of tea, or eight cans of cola.
Peanuts
If you or your family (including the father's family) have a history of food allergy or other allergies such as hayfever or asthma, you may want to avoid peanuts before and during your pregnancy.
Morning sickness
Nausea and vomiting (especially in early pregnancy and not necessarily limited to the morning) affects about 70 per cent of pregnant women, and can range in severity from just feeling queasy to being unable to keep anything down. Only in around two per cent of women is the condition severe enough for medical intervention. However, check with your doctor or midwife if you're unable to keep anything down for sustained periods, as this can lead to dehydration.
There are things you can do to minimise the effects of pregnancy nausea:
- Have small meals more often - every one to two hours during the day. Base these on carbohydrate-rich foods such as bread or rolls, plain biscuits, crispbreads, oatcakes, pasta, rice or potatoes.
- Avoid fatty foods - these may be hard to digest and 'sit' heavily in your stomach.
- Take small sips of fizzy drinks - the bubbles in the drink can help alleviate the sickness.
- Stick to foods that don't take a lot of preparation.
- Keep a couple of biscuits beside your bed - it can help to nibble on a plain biscuit before you get up in the morning.
- Catch up on good days, making sure you have a variety of foods. Perhaps plan ahead and cook meals in advance to freeze.
- Try not to have too much black tea and coffee. Caffeine and tannins found in these drinks can aggravate nausea and vomiting. As an alternative, try ginger and lemon, peppermint or chamomile tea.
The good news is, morning sickness generally only lasts for the first three months.
Cravings and aversions
Food cravings and aversions are common during pregnancy. The causes aren't fully understood; changes in the gut, hormones and heightened sense of taste and smell have all been suggested. They're unlikely to have an adverse affect, provided the overall diet is nutritionally balanced. The most common aversions are to alcohol, caffeinated drinks, fatty foods and meat.
Heartburn and constipation
Indigestion, heartburn and intestinal discomfort are common, especially later in pregnancy when the baby displaces or squashes internal organs. Fortunately, they're usually temporary problems. Women tend to learn which foods to avoid to alleviate such problems. However, it may help to have smaller, more frequent meals, and to avoid lying down within one to two hours of eating. Some indigestion remedies available from pharmacies are suitable for pregnant women - but check with your pharmacist before you buy.
Constipation may be alleviated by consuming foods rich in fibre and starchy carbohydrates, as well as plenty of fluids. Fibre-rich foods include breakfast cereals, wholegrain bread and rolls, wholewheat pasta, brown rice, fruit and vegetables, nuts, seeds and pulses. It's important to keep your stools soft so they can pass easily and avoid the possibility of piles. Gentle exercise also helps to keep your gut moving.
Vegetarians and vegans
A well-planned vegetarian or vegan diet should be adequate to maintain the health of both mother and child during pregnancy. Pregnant women on vegan diets should seek the advice of a registered dietitian.
Coeliac and diabetes
If you're pregnant and have diabetes or coeliac disease, ask to be referred to a registered dietitian, who will make sure your diet is well balanced to provide all the nutrients required for a healthy pregnancy.
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