You already know that you need to eat to live. But if you’re young and still growing, you need to eat healthy food so that you grow and develop the way you should. You also need to make sure you keep active to keep your body healthy.

Food Groups

If you want to maintain a healthy weight and have shiny hair, clear skin and healthy teeth, bones and nails then you should try to have a bit of everything from the 5 main food groups. Click on each of the food groups below to find out more about each one.

Dairy

Fruits and vegetables

Grains and cereals

Oils, fats, sugars

Proteins

Recipe ideas

Get your mum and dad to try something new from our recipe ideas.

Dairy

You already know that you need to eat to live. But if you’re young and still growing, you need to eat healthy food so that you grow and develop the way you should. You also need to make sure you keep active to keep your body healthy.

This food group includes milk, cheese, fromage frais and milkshakes.

Dairy stuff contains protein, calcium and vitamins to keep your bones and teeth healthy.

You should try and eat three servings of these every day. One portion might be:

• one glass of milk
• one yoghurt or fromage frais
• one small square piece of cheese or two triangles
• half a tin of low-fat custard.

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Fruit and vegetables

Eating plenty of fruit and vegetables helps to keep you healthy. They give you loads of vitamins and help keep your digestive system healthy because they have lots of fibre in.

You should try to eat a mixed portion of at least five fruits and vegetables every day. One portion could be:

• one apple, orange or banana
• two small fruits like plums or satsumas
• one handful of grapes or berries
• one tablespoon of raisins or prunes
• one slice of melon or pineapple

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Grains and cereals (carbohydrates)

Carbohydrates are starchy foods like potatoes, pasta, rice, cereal and bread.

They give you energy, calcium and B vitamins. They should be eaten with every meal and spread throughout the day.

Brown or wholegrain carbohydrates make you feel fuller for longer and are healthier options (brown rice, brown pasta, brown bread).

One portion could be:

• one slice of bread, roll or half a pizza
• six tablespoons of cereal or porridge
• six tablespoons of pasta, rice or couscous
• two small new potatoes

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Fats and sugars

This food group includes butter, margarine, cooking oils, cream, salad dressings, chocolate, sugary drinks, sweets, crisps, cakes, puddings, biscuits and pastries.

They give us energy but not for long, and they don't have many nutrients.

Junk foods are often high in fat, sugar and salt, so it's important not to have too many foods from this group too often.

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Protein

This group includes meat, fish, eggs, quorn, soya, nuts and beans.

Proteins are building blocks for the body. It contains iron, minerals and vitamins and it helps your body to grow and repair itself. You should eat two to three portions of these everyday. One portion could be:

• one medium chicken breast
• portion of quorn or tofu
• three bacon rashes
• one beefburger
• one fillet of fish
• two sausages
• two slices of cold ham, turkey or chicken
• half a can of beans or lentils

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