Guidelines for a healthy balanced diet

A healthy, balanced diet

To ensure you get all the nutrients, vitamins and minerals you need to keep your body healthy, you should include something from all five main food groups in your daily diet.

The five groups are: Breakfast Cereal and Fruit

Bread, cereals, grains and potatoes

These provide energy in the form of carbohydrates and dietary fibre along with a range of vitamins and minerals essential to so many of your body’s processes.

Fruit and vegetables

A rich source of vitamins, minerals, fibre and phytochemcials, which work together to help protect against heart disease, cancer and many of the conditions associated with ageing such as cataracts. Aim to eat at least five servings of different fruit and/or vegetables each day.

Meat and meat alternatives (fish, eggs, beans and pulses, nuts and seeds)

Foods from this group provide protein; a source of amino acids essential for the growth and repair of the body’s cells. They also contain important vitamins and minerals. Aim for a minimum of at least two servings from this group each day. Nutritional Information

Dairy products (milk, cheese and yoghurt)

Dairy products are an important source of calcium, essential for strong bones and teeth. They also provide protein, vitamin A, phosphorus, vitamin D and vitamin B2. Healthy adults need three servings from this group each day.

One serving is equal to 200mls milk, a small matchbox size (30g) piece of cheese or a small pot (150g) of yoghurt.

Fat and sugar

Because of the danger to your health from high levels of fat, you should keep foods such as pastries, crisps, sugary desserts, sweets, cakes and fried food to a minimum.

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Wholegrains in your diet can reduce Cholesterol

Grains like wheat, barley, rye and oats, are made up of three parts; the endosperm, the bran and the germ.

The endosperm, a concentrated source of starch, makes up about 80% of the whole grain. Bran, the outermost layer, is a rich source of dietary fibre, B vitamins and phytochemicals. While the germ contains, ‘healthy’ fats, B vitamins and vitamin E.

As the name suggests, wholegrain foods are those which contain all three parts of the grain. There are plenty of simple and tasty ways to eat wholegrains:

  • Swap white bread for wholemeal bread.
  • Choose brown rice instead of white.
  • Use wholemeal flour for baking.
  • Choose oatcakes or wholemeal crackers.
  • Swap couscous for bulgur wheat.


Wholegrain cereals are also a convenient and nourishing way to get the health benefits of wholegrain.


All the following Kellogg’s cereals are wholegrain cereals :