Healthy Eating - Adults

Having a balanced diet is about getting the right amount of nutrients (carbohydrate, protein, fat, vitamins and minerals) that you need to stay healthy.

Energy and nutrient needs vary depending on factors such as gender, age, body size and activity levels. The Department of Health’s Food Pyramid provides general healthy eating guidance for adults and children over the age of five years.

  • Main function: Fruit and vegetables provide vitamins, minerals and fibre.
  • Servings: 5-7 servings a day.
  • One serving: 1 medium apple, orange, banana or pear; 10 grapes; 16 raspberries; ½ cup cooked vegetables (fresh/frozen); a bowl of salad or homemade vegetable soup; 150 ml unsweetened fruit juice.

To note:

  • Base meals on this food group and choose a variety of coloured fruit and vegetables.
  • Limit fruit juice to once a day with a meal and choose unsweetened.
  • Main Function: Foods from this shelf are the best energy providers for your body.
  • Servings: 3-5 servings a day. Up to 7 servings for teenage boys and men aged 19-50 years.
  • One serving: 2 thin slices wholemeal bread; 1/3 cup dry porridge oats; 2 medium or 4 small potatoes, 1 cup of cooked pasta, rice, noodles or cous cous.

To note:

  • The number of servings you need from this group depends on age, size, if you are male or female and how active you are (very active people will need more).
  • Main Function: Milk, yogurt and cheese are important sources of calcium, a mineral needed for healthy bones and teeth.
  • Servings: 3 servings a day for 5-8 years; 5 daily for those aged 9-18 years.
  • One serving: A 200ml glass of milk; a 125g pot of yogurt; or a 25g piece of hard cheese.

To note:

  • Low/ reduced fat varieties from this food group are recommended and remain sources of important nutrients such as calcium and protein.
  • Main Function: These foods are good protein and iron providers.
  • Servings: 2 servings a day.
  • One serving: 50 – 75g of cooked lean beef, pork, lamb, mince or chicken; 100g of cooked fish or tofu; 2 eggs; 40g plain, unsalted nuts or seeds.

To note:

  • Choose lean cuts of meat and limit processed meat (e.g. sausages, bacon and ham).
  • Eat oily fish (e.g. salmon, mackerel, sardines) up to twice a week.
  • Main Function: Spreads and oils provide essential fats but are only needed in very small amounts.
  • Servings: Use as little as possible.
  • One serving: 1 portion pack (approximately 10g) for 2 slices of bread or 1 teaspoon of oil per person when cooking.

To note:

  • Limit mayonnaise, coleslaw and salad dressings as they also contain oil.
  • Cook with as little oil as possible – grill, steam, bake or boil instead.
  • There is no recommended servings for the Top Shelf foods and drinks as they are not needed for good health.
  • It’s best to not have these foods every day – maximum once or twice a week of small or fun-sized servings.
  • Weekly lower risk limits are 11 standard drinks for women and 17 standard drinks for men.
  • One standard drink is equal to a half pint of beer or lager, a single measure of spirit or a small glass of wine.
  • Have at least 2-3 alcohol free days a week.
  • Alcohol is not recommended for those under 18 years of age; or for pregnant/breastfeeding women.