Download Key Characteristics of Foods within each of the 5 Food Groups

Key Characteristics of Foods within
each of the 5 Food Groups
- Prompt Sheets Bread, Other Cereals and Potatoes (Large Yellow Segment)
This large section includes bread, pasta, rice, noodles, potatoes, sweet potatoes, yams,
millet and cornmeal. We need to eat a lot from this food group as they are a good source
of long-lasting energy. We need to eat from this section at every meal to keep topping
up our energy. In addition, bread should be available as an extra to a meal every day.
Examples of types of bread include: white, brown, wholemeal, granary, high-fibre white,
pitta, rolls, sliced bread, homemade bread, chapattis made without fat.
Major contribution of this group is that:
• Starchy carbohydrate provides ENERGY
• Generally these foods are low in fat and should ideally be eaten without adding fat or by
using low fat alternatives
• Wholegrain/high fibre varieties help to increase fibre content of diet
Key nutrients
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Carbohydrate (starch)
Fibre
Vitamin B complex
Calcium
Iron
Serving suggestion
• Gradually introduce wholegrain varieties
• Use some wholemeal flour when making homemade white bread
• Offer a variety of portion sizes to suit different ages and appetites
Good practice
• Serve plain bread rather than bread with spreads such as lower fat spread, margarine
and butter, as they are high in fat.
• Serve garlic bread as a menu item, not as an extra
• Put a bread basket where children can help themselves. Bread should be easily seen
by the children who can then pick up a piece if they wish.
• Offer plain starchy foods such as rice and pasta, baked/mashed/boiled potatoes and
noodles every day
• When cooking starchy foods in fat or oil, such as chips, sauté and roast potatoes, fried
rice and potato wedges, use the minimum amount of oil and drain well
• Use clean oil that is high in unsaturated fats like sunflower oil or a mixed vegetable oil
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Fruit & Vegetables (Large Green Segment)
Increased consumption of fruit and vegetables is encouraged for general health and in
particular may be useful in reducing the risk of cardiovascular disease and certain types of
cancer, including oral cancer. Aim for at least 5 portions (handfuls) a day. See 5-a-day
materials and resources. Tasting opportunities help children increase variety.
Key nutrients
• Vitamins (A, C, E, Folic Acid)
• Minerals (potassium, magnesium, trace elements)
• Fibre
Suggested fruits and vegetables for Suggested fruits and vegetables for
mealtimes:
snacks:
• ½ to 1 heaped tablespoon of cooked
vegetables such as peas, sweetcorn,
carrots, cabbage, courgettes or swede
• ½ to 1 heaped tablespoon of beans such
as butter beans, chick peas or lentils
• 1 to 2 broccoli or cauliflower florets
• 4 to 5 green beans
• Small handful of salad leaves
• ¼ to ½ sweet potato
• 1 small parsnip
• Small slice of squash or marrow
• ½ tablespoon of dried fruit
• 1 to 2 tablespoons of stewed fruit
• 1 to 2 tablespoons of canned fruit in juice
• 100 to 150ml 100% diluted fruit juice
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½ medium carrot cut into sticks
2 to 3 cm of cucumber in sticks
1 small celery stick cut into pieces
4 cherry tomatoes of 4 small tomato
quarters
1 ring of red, yellow or green pepper
½ apple or pear
1 plum
½ to 1 kiwi
¼ to ½ large orange or 1 small orange,
Clementine or Satsuma
1 small slice of melon or pineapple
1 tablespoon of berries such as
blackberries, raspberries or fresh
currants
4 to 6 strawberries
8 to 10 grapes
Serving suggestions:
• Serve fruit in a variety of ways for dessert, attractively presented and in appropriate
sizes for different age groups. For example, whole fruits, fruit salad, fruit quarters and
fruit kebabs
• Add salad ingredients to sandwiches
• If the service is a two-course set meal, try to offer two hot vegetables with the main
meal
Good practice:
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Serve fruit with other foods. For example, grapes with cheese and crackers
Make sure tinned vegetables are reduced salt/sugar varieties
Make sure tinned fruit is in water or juice and not sweetened syrup
Aim to serve a variety of seasonal fruit and vegetables every day
Always try to serve fresh fruit in preference to other types
Fruit-based desserts should contain a significant amount of fruit, e.g. fruit crumble, apple
pie, fruit in jelly, fruit sponge, dried fruit (plain or with nuts/seeds), yoghurt/custard with
fruit. At least half of the raw ingredient weight should be fruit. Fruit used as decoration, or
jam added to a dessert does not count towards this requirement.
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Meat, Fish and Other Non-Dairy Sources of Protein (Pink Segment)
This food group includes fresh, frozen, canned, dried meat, poultry and fish, ham and
bacon, eggs, nuts, pulses and beans (other than green beans) and soya products.
Fish should be available at least once a week and, of that fish, oily fish should be available
at least once every three weeks to encourage children to eat more fish containing omega 3
fatty acids which help maintain a healthy heart. Oily fish include fresh, canned or frozen
salmon, sardines, pilchards, mackerel or herring and fresh or frozen tuna.
Tuna only counts as an oily fish when it is fresh or frozen because the omega 3 fatty acids
are removed during the canning process. Tinned tuna, white fish, or white fish products
with added omega 3 fatty acids do not meet the requirement.
Red meat, which includes beef, lamb, pork and pork products such as ham and bacon, or
dishes made from these meats should be available at least twice a week.
Major contribution of this group is:
• Protein to grow new cells and repair our bodies
• Iron for healthy blood
Key nutrients:
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Protein
Iron
B vitamins
Zinc and magnesium
Fibre from pulses only
Omega 3 fatty acids from oily fish e.g. salmon, trout, mackerel, sardines
Note: Lower fat choices of meat and meat products should be included.
Serving suggestions:
• Use oily fish as a salad ingredient. For example, tinned smoked or fresh salmon salad,
smoked or tinned mackerel salad, nicoise salad
• As a sandwich/roll/baguette/wrap filling. For example, salmon and cucumber, tinned
sardines or mackerel and salad
• As a main course. For example, baked salmon fillet, fishcakes, fish pie, fish kedgeree
Good practice:
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Have taster sessions to introduce children to fish dishes they may not have tried before
Offer a variety of dishes over time to encourage children to keep eating oily fish
Use lean cuts and trim meat carefully
Bake rather than fry meat and skim fat from casseroles and stews
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Milk and Dairy Foods (Blue Segment)
This food group includes milk, cheese, yoghurt (including frozen and drinking yoghurt),
fromage frais and custard, but not butter or cream. They also contain protein but are
separated from meat, fish and alternatives because they all contain calcium, which is
essential for strong bones and teeth.
Key nutrients:
• Calcium
• Protein
• Vitamins B12, A, D and E
Note: Eggs, cream, butter and margarine do not belong in this group. Eggs belong in the
meat, fish and alternatives group and cream, butter and margarine in the
fatty/sugary section.
Good practice:
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Offer a variety of dairy products
Try not to serve cheese more than once a week as the only vegetarian option
• Prepare custard with milk (fresh or dried) rather than water
Fatty and Sugary Foods (Small Purple Segment)
These are not essential. If we eat too many, our diet will be unbalanced and this can lead
to us putting on too much weight. Too much sugar, particularly between meals, can also
damage teeth.
Key nutrients:
• Instant energy
Is a source of energy as fat or sugar or combination of fat and sugar. It can contribute in
terms of palatability, variety and enjoyment of the diet.
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