The National Dairy Council & Macra na Feírme: Health & Wellbeing

What is a Healthy, Balanced Diet?

A healthy, balanced diet involves eating a variety of foods from each of the food groups in the correct proportions. The Department of Health and Children developed the food pyramid which categories foods into five different groups and provides guidelines on the amount and the portion size of food to be eaten from each food group.

A healthy, balanced diet provides us with sufficient nutrients and energy to maintain normal physiological functions, enables growth and repair and offers the best protection against the risk of disease.

Food Pyramid – The Food Groups

To generalise, the food pyramid applies to individuals from the age of five years. Younger children require smaller and fewer servings which should increase up to these guidelines in accordance with the child’s own growth and appetite.

Bread, Cereal & Potatoes

Main function: Provides energy

Recommended servings: Six or more servings per day - very active individuals may require a higher number of food servings from this group

Choose high-fibre varieties regularly

Fruit & Vegetables

Main function: Provides essential vitamins, minerals and antioxidants

Recommended servings: Five servings per day – a wide variety should be selected choosing green vegetables and citrus fruits frequently

Milk, Cheese & Yogurt

Main function: This group is an important source of calcium and a range of other nutrients required for health and wellbeing

Recommended servings: Three servings per day for children and adults - calcium requirements increase during adolescence and pregnancy/breastfeeding, therefore, individuals should aim for five servings per day during these life-stages

Meat, Fish & Alternatives

Main function: Provides protein and other essential vitamins and minerals required for health and wellbeing

Recommended servings: Two servings per day

Choose lean cuts of meat and aim for 1-2 portions of oily fish such as salmon, trout and mackerel per week

Fats, High Fat/Sugar Snacks, Foods & Drinks

This shelf consists of foods which tend to be high in energy but low in nutritional quality. Such foods should be used sparingly i.e. occasionally and in small amounts.

Ten Tips to Achieve a Healthy, Balanced Diet:

Follow guidelines set out in the food pyramid.
Establish a regular eating pattern consisting of 3 meals per day and include healthy snacks if required. These snack foods should be high in nutrients rather than ‘nutrient-empty, energy-rich’ foods. Examples of suitable snacks include glass of milk, small salad sandwich, scone, yogurt, smoothie, fresh fruit salad.
Reach and/or maintain a healthy body weight.
Control your portion sizes.
Boil, grill, steam, and bake foods as opposed to frying foods.
Limit salt intake - avoid adding salt while cooking or at the table.
Use garlic, herbs, spices, lemon/lime juice, relishes, wholegrain mustard or natural yogurt to flavour food. Avoid sauces and dressings which are high in fat.
Eat a diet rich in fruits and vegetables – limit the use of accompanying sauces which are high in fat or salt.
Remember healthy eating options when dining out.
Reduce alcohol intake. A weekly limit of 14 standard drinks for women and 21 standard drinks for men is advised. This should be spread out over the week, ensuring some alcohol-free days. One standard drink corresponds to a half pint of beer, small glass of wine, a glass of sherry or a pub measure of spirits.