Understanding the Food Groups

The food we eat can be divided into 5 main groups. We should choose a variety of foods from each of the first four groups each day. Foods in the fifth group (i.e. foods and drinks high in fat and/or sugar) should be eaten sparingly and make sure they don’t replace foods from the other groups.

Click on one of the groups below to find out more information about that group.

Food Groups

  1. Bread, rice, potatoes, pasta and other starchy foods
  2. Fruit and vegetables
  3. Milk and dairy foods
  4. Meat, fish, eggs, beans and other non-dairy sources of protein
  5. Foods and drinks high in fat and/or sugar

The Food Standards Agency has created the Eatwell plate. It is used to show the proportions and types of different foods from the five food groups that should be included in a healthy diet. Learn more about the Eatwell Plate

Bread, rice, potatoes, pasta and other starchy foods

This group includes:

  • All bread e.g. white, brown, granary, wheaten, wholemeal, soda bread etc.
  • Rice
  • Pasta, noodles, cous cous
  • Potatoes 
  • Breakfast cereals e.g. cornflakes, porridge oats, shredded wheat, branflakes etc.
  • Grains e.g. barley, buckwheat, millet etc

These foods provide our bodies with:

  • Energy
  • Fibre
  • B Vitamins
  • Iron (from some breakfast cereals)

 

What to do:

  • Eat lots of these foods; they should form the largest part of any meal.
  • Include at least one food from this group at each meal.
  • They can also make a healthy snack.
  • The amount each person needs of these foods varies with age, sex and physical activity.

Fruit and vegetables

This group includes:

  • All fruit and vegetables,
    including fresh, frozen, dried, tinned etc and fruit juice.
  • Peas, beans and sweetcorn.

These foods provide our bodies with:

  • Fibre
  • Vitamins and Minerals
    (especially Vitamins A, C and E)
    Folate

 

What to do:

  • Eat at least five portions of fruit and vegetables a day. 
  • Dried fruit should not be eaten between meals as it can cause tooth decay. It is best taken at the end of a meal.
  • Include a variety of fruit and vegetables.

What is a portion?

  • A piece of fruit e.g. an apple, orange, pear or banana
  • A large slice of fruit e.g. melon
  • 2 small pieces of fruit e.g. kiwi, plums, mandarins etc
  • 1 cup of very small fruit e.g. grapes, berries.
  • 1 glass of pure fruit juice. Any more than one glass still only counts as one portion in total per day!
  • 3 heaped tablespoons of cooked vegetables
  • 1 dessert bowl of salad

 

 

Milk and milk products

This group includes:

  • Milk
  • Cheese
  • Yogurt
  • Buttermilk
  • Fromage frais

These foods provide our bodies with:

  • Calcium
  • Protein
  • Vitamin B12
 

What to do:

  • Eat three portions of these a day for bone health.
  • Choose low fat varieties - they contain as much calcium as the standard versions.

What is a portion?

  • 1/3 pint of milk (200ml)
  • 25g (1oz) cheese
  • 1 yogurt (125g)
  • 1 bowl of milky pudding

 

 

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

This group includes:

  • Meat: beef, pork, lamb
  • Fish: fresh, frozen and canned
  • Eggs
  • Poultry: chicken and turkey
  • Pulses e.g. beans, peas, lentils
  • Nuts
  • Soy protein, TVP
  • Quorn TM

These foods provide our bodies with:

  • Protein

Some are good sources of:

  • Iron
  • B vitamins
  • Zinc
 

What to do:

  • Include foods from this category every day
  • For heart health, aim to include two portions of fish per week, one of which should be oily.
  • Choose lean cuts of meat, remove any visible fat from meat or the skin from poultry.
  • Avoid frying - roast, bake, casserole or stew instead.
  • Skim off fat during cooking

Foods and drinks high in fat and/or sugar

This group includes:

  • Butter, margarine, low fat spread, cooking oils, lard, etc.
  • Mayonnaise, salad cream, oily dressings
  • Creamy sauces and fatty gravies
  • Sweets, chocolate, cakes, buns, biscuits
  • Cream
  • Crisps, corn snacks
  • Chips
  • Sugar, jam honey
  • Sugary drinks (non-diet fizzy drinks and squashes etc)

These foods provide our bodies with:

  • Energy
  • Vitamins A and D
  • Essential fatty acids
 

What to do:

  • These foods should be eaten sparingly as they can contribute to weight gain.
  • A diet high in fat, especially saturated fat, is linked with an increased risk of developing coronary heart disease.
  • The frequent intake of sugary foods and drinks can also lead to tooth decay.
  • Have these foods only occasionally and in small quantities.
  • Try to take sugary foods only at the end of a meal and not between meals, to prevent tooth decay.

Other Important Issues

  • Eat less salt - eat less salty foods; use less salt in cooking and at the table. Read more about salt
  • Fluids - to stay healthy we should aim to drink 6 -8 glasses ( 1.2 litres) of fluid per day.  Water and milk are the best drinks to choose.