Food Groups

It is important to balance ingredients from the
food groups in proportion as much as possible.


provide fuel… in this group are bread, rice, potatoes, pasta etc. One third of the intake from this group.

Fruit and Vegetables

provide important nutrients, vitamins, minerals. One third of the intake from this group.

Milk and dairy

foods are a good source of energy,
protein, calcium.

Meat, fish, eggs, beans and other non-dairy sources of protein

: important for active children.

Foods and drinks high in sugar
and/or fat:

This is the smallest section. Only a small amount should be consumed due to the saturated fat content. Drinks high in sugar can have a negative effect on stamina.

For active children, the message is to encourage a healthy, balanced diet – the same as for all children, but with the emphasis on ‘eat a rainbow’! (lots of different natural colours of foods means lots
of different nutrients).

Literally ‘Break – Fast’ THE most important meal of the day. For children it can make a big difference physically, mentally and emotionally. Approximately 30% of our total food for the day should be consumed at breakfast time.. most in the form of carbohydrate.

High Sugar foods and drinks

Research has shown (Burke et al. 1998, Wu and Williams 2006) that high sugar food and drinks can have a negative effect on energy levels.

Eat Well and have fun with The Food CrewTo help you get the right balance of the five main food groups,
take a look at the eatwell plate