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THE FIVE FOOD GROUPS

THE FIVE FOOD GROUPS

  • Sat 3 Oct 2020 - 7:37 PM
  • 508

What are the five food groups?

  • Fruit and vegetables

  • Starchy food

  • Dairy

  • Protein

  • Fat

You can read more about these below, including where to get them and how much you should eat.

Fruit and vegetables

You should eat at least five portions of fruit and vegetables a day. They contain important vitamins and minerals that help prevent disease as well as fibre which can lower cholesterol, keep the bowel healthy and help digestion.

Fruit and vegetables are low in fat, so they’re great for bulking out meals and making you feel full without adding too many calories.

It’s easy to get your five a day if you spread your portions through the day. Try:

  • adding chopped bananas to your cereal or toast at breakfast
  • enjoying a piece of fruit as a mid-morning snack
  • including a bowl of salad or vegetable soup with your lunch
  • snacking on a bowl of raw carrots, peppers and cucumbers mid-afternoon
  • adding a portion of veg to your evening meal.

What counts as a portion of fruit and vegetables?

  • 1 apple, banana, pear, orange or other similar sized fruit
  • 2 plums or similar sized fruit
  • Half a grapefruit or avocado
  • 1 slice of large fruit like melon or pineapple
  • 3 heaped tablespoons of vegetables
  • 3 heaped tablespoons of fruit salad or stewed fruit
  • A dessert bowl of salad

These foods and drinks also count as one portion, but you can only count them once each day:

  • 3 heaped tablespoons of beans or pulses
  • 1 heaped tablespoon of dried fruit like raisins or apricots
  • 150ml of fruit juice or smoothie.

Fruit juice and smoothies contain a lot of sugar, so limit them to just 150ml a day – that’s around the same as a small glass. Dried fruit is also high in sugar so it’s best not to eat it in-between meals to help prevent tooth decay.

https://www.foodstandards.gov.scot/consumers/healthy-eating/nutrition/the-five-food-groups





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