What does healthy food mean?
Healthy food is food that gives your body what it needs to stay well and full of energy.
The best way to eat well is to have lots of different types of food.
- Try to have vegetables, salad or fruit with every meal. They have vitamins, minerals and fibre which help you stay healthy, feel full and help protect you from getting some long-term illnesses. Eating lots of colours gives you the best mix of nutrients. Aim for at least 5 portions of vegetables, salad and fruit each day.
- Foods like cereals, rice, pasta, potatoes and bread give you energy. Wholegrain ones are best because they have fibre to help your tummy work well. How much you need depends on your age, size, gender, and how active you are.
- Milk, yoghurt and cheese give you calcium and protein. Calcium keeps your bones strong for life. Choose reduced fat or low-fat options as they have the same calcium and nutrients but fewer calories and less fat.
- Your body needs protein every day to grow and stay healthy. You can get protein from meat, chicken, fish, eggs, beans and nuts. Choose lean meat and chicken. Try to have fish twice a week – white fish one day and oily fish another. Oily fish has special fats called omega-3 that are good for your heart. Beans and eggs are good for meat-free days.
- Your body also needs some healthy fats, but in small amounts. Low-fat spreads and vegetable oils like rapeseed and olive oil are best. Saturated fats like butter can raise your cholesterol.
- For snacks, pick fruit, vegetables, low-fat dairy and high-fibre cereals instead of sweets, cakes and crisps.
- Drinks matter too. Water and milk are the healthiest. Try not to have sugary drinks.
Your body needs many different nutrients to stay well. No one food can give you everything, so variety is important. You don’t need the perfect balance at every meal – just aim to get it right over the day or week.
Planning your meals can help you see what you eat and make better choices when you’re busy.
