Healthy eating and drinking (7-11 years) © Grain Chain 2016

What is healthy eating and drinking? Let’s find out!

The Eatwell Guide The Eatwell Guide shows us what we need to eat and drink to stay healthy. 6-8 a day What can you see?

Let’s take a closer look. The Eatwell Guide What do you notice about the size of the food groups? 6-8 a day Let’s take a closer look.

Eat at least 5 portions of fruit and vegetables every day. What can you see in this group? Give an example of a fruit or vegetable that is: dried canned fresh frozen juiced All types count! Eat at least 5 portions of fruit and vegetables every day.

Potatoes, bread, rice, pasta and other starchy carbohydrates What can you see in this group? You need to have a starchy food with every meal. What could you have for: breakfast lunch evening meal Try wholegrain varieties, e.g. wholegrain cereal, whole wheat pasta and brown rice.

Beans, pulses, fish, eggs, meat and other proteins What can you see in this group? We need some foods from this group every day. What would you choose for: lunch evening meal We should have two potions of fish a week, one of which is oily.

Dairy and alternatives What can you see in this group? We need some foods from this group every day. What could you have for: breakfast Lunch Choose lower fat varieties such as semi-skimmed milk and reduced fat cheese.

Oil and spreads What can you see in this group? We only need a little fat in our diet for health. When do you have oil or spreads? Eat foods from this group in small amounts.

Drinks How many drinks should we have each day? 6-8 a day What drinks can you see here? Remember to drink more if you are active or it is warm. Water and lower fat milk are healthier choices. You can have a total of 150ml of juice/and or smoothie each day.

Foods high in fat, salt and sugars What foods can you see here? What foods from the Eatwell Guide could you have instead? We do not need foods like these to be healthy. If eaten, we should have them less often and in small amounts.

Follow the Eatwell Guide and have… at least 5 portions of fruit and vegetables every day a starchy food with every meal, include wholegrain varieties some foods like beans, pulses, fish, eggs and meat every day some dairy foods (or dairy alternatives) every day just a small amount of oil or spread 6-8 drinks every day

For more information, go to: www.grainchain.com