Balanced meals made easy

Simple ways to get the right mix of nutrients in every meal

Balanced meals made easy

The food groups

The 4 food groups are:

Fruit and vegetables
Starchy foods such as pasta and potatoes – go for wholegrain where you can
Milk and dairy products
Protein-rich foods which include meat, fish, eggs, beans and pulses

Each food group has different nutrients that you need to keep your body healthy, so you should try and include them all in every meal. Vegetables, fruit and starch should make up most of your meal – about ¾ of the plate. The remaining quarter of the plate should be lean meat, such as chicken, or a meat alternative such as beans or eggs. Also include a calcium-rich food in your balanced family meal, such as a slice of low-fat cheese, glass of milk or low-fat yogurt.

Fruit and vegetables

Experts keep going on about them for a reason! Fruits and vegetables are packed full of vitamins, minerals and fibre. They’re also low in fat and calories, making them excellent as snacks, in lunchboxes, and as part of any meal.

It can be tricky to get more fruit and veg into your diet, and children can be particularly fussy when it comes to eating more greens. But here are some tips to boost your family intake:

Add chopped fresh or dried fruit to cereal.
Munch fruit or vegetable sticks as between-meal snacks – also handy for lunchboxes.
Put fresh fruit into homemade smoothies.
Have a bowl of salad on the table with every meal.
Brighten up rice or pasta salads with chopped vegetables or fruit. Why not try our roasted vegetable pasta recipe?
Make your own soup with peppers, sweetcorn and tomatoes; root vegetables; broccoli; or cauliflower.
Bulk out casseroles, soups and stews with carrots, leeks and parsnips.
Experiment with more exotic fruits like kiwi or mango – let the kids choose something new each week.
Try roasting your vegetables with Flora Cuisine for extra flavour – it has 45% less saturated fat than olive oil.
Add fruit and veg to sandwiches. Try tuna and cucumber; cottage cheese and pineapple; low-fat cheese with celery and tomato; hummus with grated carrot; or lean chicken breast with lettuce, cucumber and tomato.

Protein-rich foods

We all need protein for growth and development. Protein-rich foods help keep you fuller for longer.

You can find protein in:

Meat: Some meat is very high in saturated fat, which can raise your cholesterol. Opt for the leanest option you can. As a general rule, the more white you see, the more fat the meat contains. For example, back bacon has less than half the fat of streaky bacon.
Fish: An excellent replacement for fatty meats, oily fish contains omega 3 fats, which are good for your family’s health. Try to eat at least 2 portions of fish every week, one of which should be oily fish such as salmon, sardines, mackerel or tuna. Get tasty fish recipes.
Pulses: Adding bulk to meals, pulses are high in fibre and low in fat. Pulses include peas, baked beans, lentils, kidney beans, black-eyed peas and chickpeas. Try adding them to soups, casseroles and meat dishes for great-tasting meals that are lower in fat. Rinse tinned pulses in water as they can be very salty.

Balanced meals made easy

Balanced meals made easy

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