The Grain Chain
Food for life

EATING FOR HEALTH

What makes a healthy diet?

All food contains substances called nutrients which our bodies need to work properly and stay healthy. There are different kinds of nutrients:

  • carbohydrates
  • protein
  • fat
  • vitamins
  • minerals

Each of these nutrients has its functions, but for a healthy diet we need a balance of all of them.

  • Carbohydrates are needed for energy.
  • Protein helps your body to grow and to repair itself.
  • Fats also provide energy plus insulation for the body.
  • Vitamins are only need in very small amounts. e.g. Vitamin C keeps the skin healthy, and Vitamin B helps you to use your energy from carbohydrates.
  • Minerals are not needed in large amounts but without them we would become ill, e.g. calcium is needed for strong bones and teeth, and iron for making our blood.

We also need fibre which helps food to move smoothly through the body so you can get rid of any waste. Water is also essential for our bodies to work properly.

What's a balanced diet?

No single food contains all the nutrients the body needs. Instead, you need to have a balance of different foods. Foods can be divided into different food groups, as shown on the Eatwell Plate below.

(click on the image to see a larger version)

Balance of good health food plate

Source: Food Standards Agency

Foods from the largest groups should be eaten most often, e.g. bread, rice, potatoes, pasta, and '5 a day' of fruit and vegetables. Foods from the smallest group (foods and drinks high in fat and/or sugar) are not essential and should be eaten less often. Meat, fish, eggs and beans, and milk and dairy foods, are also important but should be eaten in moderate amounts. For a balanced diet, you should aim to eat foods from the different food groups but in the right proportions. You don't have to give up foods you enjoy – it's getting the right balance and variety that's important.

Grain-based foods like bread and breakfast cereals contain carbohydrate, protein, vitamins, minerals and fibre which all help to keep us healthy. That's why they are good to have for breakfast because they give you energy and help you to concentrate better.