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

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

3. 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?

4. 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.

5. 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.

6. 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.

7. 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.

8. 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.

9. 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.

10. 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.

11. 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.

12. 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

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