Tigers Sport & Education Trust

Eat Well!

The food we eat gives us energy that makes our body move and allows us to do everyday activities. The ‘Eat-well Plate’ below shows what your daily diet should be made up of, visit: www.eatwell.gov.uk for more details. 

The table below has some examples of different foods and where they would go on the ‘eat-well’ plate.

Fruit & Vegetables	Carbohydrates	Protein	Fats & Sugars	Milk and Dairy
Apples	Pasta	Beef	Crisps	Milk
Bananas	Bread	Chicken	Chocolate	Yoghurt
Oranges	Potatoes	Turkey	Fizzy drinks	Cheese
Carrots	Cereals	Fish	Ice cream	Cream
Broccoli	Rice	Eggs	Sweets

 

Why do we need a balanced diet?

Everyone needs a balanced diet and this is because different types of food are used by the body in different ways to give us the important things we need to stay healthy.

Fruit and vegetables - packed full of vitamins, minerals and fibre that help protect the body from illness.

Carbohydrates – foods high in carbohydrates give the body the energy it needs.

Protein- the body uses/needs protein to help build and repair your muscles.

Foods and drinks high in fats and/or sugar - fats provide the body with some energy for growth, but too much can be bad for us. Good examples of fats are called unsaturated fats, they include: adacado, nuts and oily fish, They help the metabolism, fights heart disease and cancers. We do not need sugar as it will damage your teeth!

Milk and dairy products – these foods contain calcium which strengthens your bones and teeth. Also, help nerves and muscles in your body work.

 

Fruit and Vegetable Portion Guide

The health team and the government suggest that you should eat at least 5 portions of fruit and vegetables each day, but how much is one portion? Use the portion guide below and work out how you could achieve a satisfying goal of 5 portions each day.

Fruit:
Small fruits	2 plums, 2 satsumas, 2 kiwi, 7 strawberries, 2 handfuls of raspberries, 1 handful of blackberries
Medium sized fruits	1 apple, 1 banana, 1 orange, 1 pear, 2 halves of canned peaches
Large fruits	half a grapefruit, 5cm slice of melon
Dried fruits	1 heaped tablespoon of raisins
Drinks	100% fruit juice or smoothie - 150ml glass (Remember fruit juice only counts as one portion, no matter how much you have!)

 

Vegetables:

3 tablespoons of carrots, peas, sweetcorn

1 corn on the cob

3 tablespoons of carrots, peas, sweetcorn

1 fresh tomato

3 tablespoons of canned beans

1 cereal bowl of mixed salad

 

Fit to Play Top Tips for a Balanced Diet:

1. Make ‘5 a day’ one of your key goals. Eat five portions of fruit and vegetables to get the vitamins and minerals you need. Having salad and fruit in your packed lunch box is a great way to do this.
2. Limit the amount of chocolate, crisps and sweets you eat (fatty and sugary snacks), instead try eating fruit and raw vegetables e.g., carrots, celery, raisins and nuts.
3. Help in the kitchen and learn how to cook, one day you will have to take responsibility for what you eat. 
4. Keep hydrated by drinking between 6 and 8 cups of water every day.
5. Make eating a good breakfast part of early morning routine - it is the most important meal of the day. Having a good healthy breakfast will allow you to work hard and play hard.

 

Missing word game (PDF)

Crossword (PDF)

Food diary (PDF)