Balanced Diet & Food Groups

Your meals give you energy for playing, thinking and growing. That energy comes from nutrients called carbohydrates, protein and fat.

Bread, rice and pasta contain carbohydrates your body can use for energy. Chicken, beans and eggs supply protein for growth and repair, including healing cuts. Butter, nuts and cheese contain fat. Stored body fat supplies energy later and helps you keep warm.

You also need small amounts of vitamins and minerals. They support your body's work, including its defence against illness. Fruit and vegetables supply many of them.

Choose a variety of foods in amounts that meet your needs. Eating just one kind would miss nutrients. A balanced mix helps you grow and stay healthy.

Every day, you need water, protein, fat and carbohydrates.

Carbohydrates supply energy your body can readily use. Grain foods such as bread and cereal contain them, as do beans, milk, fruit and vegetables.

Body fat stores energy and helps keep you warm. Foods containing fat give a lot of energy in a small portion, so the amount matters.

Protein supports growth and repairs your body. Most of your body is water, so drinking enough each day matters too.

A mix of food groups helps you get the nutrients you need.

A balanced meal includes foods from different groups.

Wholegrain bread, brown rice and oatmeal provide carbohydrates for energy and help you feel full. Chicken, fish, eggs and beans supply protein for growing muscles and the rest of your body. Fruit and vegetables provide vitamins and minerals that support health. Dairy foods such as milk and yogurt supply nutrients for strong bones.

For a mix at mealtimes, try making fruit and vegetables half your plate. Share the remaining half between protein foods and grains.

Drink enough water to help your body work well. Varied meals each day support growing, playing and learning.

Animals need suitable foods in amounts that meet their needs. This is a balanced diet.

Nutrients are useful parts of food. Carbohydrates supply energy. Protein provides material for growth and repair. Fat can store energy for later.

Food must also supply nutrients your body cannot make in sufficient amounts. These include minerals and most vitamins. They help your body work and support its defence against illness.

If you take in more energy than you use, your body stores the extra, mainly as fat. It can use that store later.

Balanced eating supports today's activities and future growth.

Good nutrition supplies what your body needs.

You need carbohydrates, protein and fat in larger amounts than vitamins and minerals. They provide energy for movement, play and thought. Bread and rice contain carbohydrates. Meat, beans and eggs supply protein. Nuts and cheese contain fat.

You need enough drinking water too, so your body can do its jobs.

Small amounts of vitamins and minerals support growth, healing and your body's defence against germs.

Getting suitable amounts of these nutrients makes a diet balanced and helps children grow healthily.