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The Balance of Good Health

We know it is important that you give your body all the goodness it needs to function properly and to stay healthy. The great news is that you don't need any special foods or drinks for this. All you need to do is eat sensibly, choosing a range of foods in the correct proportions. The Balance of Good Health is made up of five food groups - simply choose a variety of foods from each group in the proportions shown below.


  • Bread, cereals and potatoes

    Foods from this group should form the main part of most meals and snacks. They provide energy-rich complex carbohydrates, important B-vitamins and fibre. The more wholegrain or bran a food contains the higher the fibre content.

    Many people mistakenly believe that carbohydrate foods are fattening. They are not intrinsically so, but it depends on how you cook them, what you cook them in, what you add to them and the portion sizes. Choosing at least 6 servings a day from this group is recommended. The exact number of servings you have depends on your height, weight and activity levels.

  • Fruits and vegetables

    supply the body with vitamins, minerals and fibre. Fruit and vegetables have different nutritional qualities so you should aim to vary your choice as much as possible. Dried fruit, canned and frozen fruits and vegetables also count as part of your daily totals. Canned fruits and vegetables often contain salt and sugar so read your labels carefully before buying these products.

    Fruit and vegetable juices can count as a serving, although you are not benefiting from the fibre as this is found in the skin of fruits and vegetables.

  • Milk, cheese and yoghurt

    Dairy foods are packed with nutrients although they can also be high in fat. Low fat versions should be used where possible. A couple of dairy foods don't belong in this pyramid group - butter and cream. These foods are very high in fat and they belong to the fats and oils section at the top of the pyramid. Choose 3 servings a day from this group.

  • Meat, fish and alternatives

    Although we get protein from dairy foods, most comes from this group. Keep an eye on your fat intake, as animal foods tend to be high in fat. Foods in this group are a good source of iron and zinc. Iron is well absorbed from animal foods, but needs help from vitamin C to be adequately absorbed from plant foods.
    Eggs, peas, nuts and beans are also included in this group.

  • Fats, Oils and Sugary foods

    This group should make up the smallest part of your diet. Butter, margarine, sugars, confectionery, cakes, biscuits and high fat snacks are all in this group. Choose these foods in small amounts and not too frequently.
  • Try to make any changes to your diet slowly, enjoy your food and remember there are no healthy or unhealthy foods, just healthy or unhealthy diets.