1. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Healthier eating and drinking Module Number: 11

2. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Healthy eating doesn’t have to be boring or avoiding all your favourite foods. In fact, the first of rule of healthy eating is to ENJOY your food! Eating healthily is all about getting the balance right.

3. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk The Balance of Good Health model is a guide to help us achieve a healthy diet. This picture shows us the types of foods to eat in the right proportions.

4. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Fruit and vegetables Eat plenty! Eat at least five portions every day and Remember, all types count; fresh, frozen canned, dried and juices.

5. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Bread, other cereals and potatoes Eat plenty! Choose wholemeal and wholegrain varieties to make sure you get plenty of fibre

6. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Milk and dairy foods Eat in moderate amounts These foods are a rich source of calcium but they can also be high in saturates so choose reduced fat and low fat varieties when possible.

7. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Meat, fish and alternatives Eat in moderate amounts Eat a good variety of the foods in this group, choose lean cuts of meat and avoid frying these foods.

8. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Foods containing fat, foods containing sugar Eat in small amounts Eat these foods infrequently or use small amounts.

9. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Drinks Drink plenty of fluids to remain well hydrated. Have extra drinks when doing exercise or if the weather is hot.

10. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Salt A lot of the salt we eat comes from processed foods, so don’t add use too much when cooking and don’t add salt to your food automatically. Taste it first!

11. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk Fish It is recommended that we eat two portions of fish a week, one of which should be oily. Oily fish includes: Mackerel Salmon Trout Sardines Pilchards Fresh tuna (not canned)

12. © British Nutrition Foundation 2005 – BNF Food Life Skillswww.nutrition.org.uk © British Nutrition Foundation 2005