1. Breakfast is good for us
Breakfast is the most important meal of the day.

It helps replace energy your body uses while sleeping. Breakfast suggestions:
  • cereal with milk and chopped bananas
  • experiment with eating different types of bread, brown wholegrain bread, French bread, Naan, Ciabatta or plain bagels
  • freshly squeezed fruit juice
2. Give Us Five!
Remember The Five A Day Rule!

Eat five portions of fruit and vegetables a day. For example:
  • freshly squeezed fruit juice
  • snack on a medium sized piece of fruit between meals instead of sweets
  • include raw carrots or celery sticks in your pack lunch
  • take two servings of vegetables or salad with your evening meal
3. Energy!
Foods containing carbohydrates

Try to eat one or more servings of this food group at each meal. Why not:
  • top a meat pie with mashed potato rather than pastry, potatoes have more fibre and it cuts down on hidden fat found in pastry?
  • try toasted brown whole grain bread for a snack rather than eating cakes and biscuits?
  • replace chips with boiled rice or pasta?
4. Them Bones, Them Bones!
Calcium

Aim for two – three servings a day of this food group. One serving = 1/3 pint of milk or yoghurt or a matchbox sized of cheese. How about...
  • taking cereal for breakfast and adding extra milk
  • making a fresh fruit milk shake
  • taking some cheese with your pack lunch
  • have a yoghurt after your evening meal
5. Body Maintenance!
Protein helps to repair the body

Take small amounts of this food group. Think about:
  • having fish at least twice a week
  • eating an egg for breakfast
  • choosing lean meat or chicken that is cooked with little or no added fat
  • have pulses or beans along with the meat, or as a meat-free meal
6. A Little Goes a Long Way!
Fats are an important source of energy for growth, but remember we should only eat small amounts of this food group!

Be on the lookout for those hidden fats that can be found in fried rice, chips, cakes, crisps, sausage rolls, burgers, pastry, biscuits and foods which are cooked in fat.
7. Drink Up!
Recommended daily intake of water is between eight and ten cups.

Our bodies lose water everyday, so it's important that we replace the fluid that is lost, especially before and after exercising and during hot weather.
8. Become a Detective!
Find out what nutrients are contained in tinned and packet foods by reading the nutrition information on the back of food packaging.

Carry out a survey of your own food cupboard/vegetable drawer and fridge.

Are there any food groups missing? Think of some healthy goods that might me added.
9. Be Creative!
Design a fun menu card, taking food from each of the nutrient groups.

Then ask an adult to help you make the meal.

Print out our food diary and record your weekly food intake for a week. Are there any groups you’ve missed?