Dairy and the food pyramid
Healthy eating can be fun!
Healthy eating is important for everyone. Eating a variety of foods and being active every day is essential at all stages of life. The food pyramid can be used as a guide to choose appetising, nutritious foods.
The food pyramid categorises foods into groups depending on the nutrients they provide. No food group on its own can provide all the required nutrients. The pyramid helps us follow a healthy, balanced diet by guiding us on how many portions of each food group we should eat everyday. Milk, cheese and yogurt are the main providers of calcium in the diet and, hence, form one group. Aim to eat foods from the 4 main groups every day. Keep foods on the top shelf as treats.
The cereal group
Energy rich foods to help work and play. Choose 6+ servings daily. You may require more, depending on your activity level.
The fruit and vegetable group
Contain vitamins, minerals and antioxidants which are essential for good health. Choose 5 servings daily.
The milk group
Provides calcium. Three servings per day is recommended for adults and children. Teenagers and pregnant and breastfeeding women need 5 servings daily, due to their extra calcium requirements. A serving is a glass of milk (1/3 pint or 189 ml), 1 pot of yogurt or a matchbox-sized (1oz) piece of cheese. There is relatively no difference in the calcium content between full fat, low-fat and skimmed milk. Low fat milk is suitable for children over 2 years ( provided they are eating well) and skimmed milk should not be introduced before the age of 5 years.
The meat group
Provides protein for growth and repair.
The top shelf
Confectionary foods, spreads and oils. These foods should be consumed in small amounts and in moderation.