HEALTHY EATING

If we don't eat food, then our bodies don't work.

If we don't eat the right food, our bodies don't work as well as they can.

Healthy food gives our bodies the tools they need to:

• do what we want to do
• build bones and muscles
• repair and replace worn out cells
• keep all systems working
• keep us healthy.

So it is really important that we give our bodies the right kinds of food to do the job.

Bread, cereal, rice, pasta and noodles group

This is the biggest group because you need to choose most of your daily food from here.
You get:

• carbohydrates (car-bow-hide-rayts), the food your body uses for energy.
• B vitamins
• some calcium (cal-see-um)
• iron
• fibre, which helps move the food along through your gut (intestines).

You need  5-9 servings of these every day (to find out more about servings have a look at the topic Balanced diet).

Vegetables and legumes

Look at the pie chart to find out what they are.
Lots of vegetables are very good for you, and there are lots of different ones around.

You get: vitamins mineral carbohydrates fibre

You need 4 or 5 servings of these every day.

Fruit

There are heaps of different fruits, including canned and dried, so it is pretty easy to eat plenty. You get: vitamins carbohydrates fibre minerals. You need  2 or 3 servings every day.

See how many apples the worm can eat - try the Nibbly game

Milk, yoghurt and cheese group

This group (sometimes called dairy products) is pretty important for growing kids.

You get: calcium protein vitamins

You need 2 to 4 servings every day.

Meat, poultry, fish, beans, eggs, nuts and legumes

Did you notice that some of these foods were also in another group?
Well done!
This group is just as important to keep you healthy, but you can see from the size of the serving on the plate that your body doesn't need as much from this group as the others.
'Poultry' just means chicken, turkey and other birds.
You get:

• protein
• iron
• vitamins
• minerals

You need a half to 2 servings from this group each day.
You will notice that two groups of foods have been left off the plate (Aaah, shame).
They are:

Fats and oils

Fats and oils are not in the healthy food circle.  They are down in one corner as foods that you need a bit of but not too much.
Your body still needs them, but they can be found in other foods like meat and dairy products.

Cakes, chips and lollies

Of course most kids like these foods, but the truth is your body is not too keen on having lots of them. It only needs to use a little bit and the rest just sits around in all the wrong places!
So you should only eat a little bit and not very often - maybe at special times like parties or once a week.

Dr Kate says:

To eat a healthy diet:

Eat enough food from each group every day.

• choose different kinds of foods from each group every day (it gets boring eating the same thing all the time doesn't it?)
• eat plenty of plant foods (the three biggest groups).
• eat some animal foods (meat and dairy products) or nuts and legumes if you are vegetarian.
• eat little of the 'sometimes' foods.
• drink lots of WATER!

         

What is a sea monster’s favourite dish? 

Fish and ships!