The British Dietetic Association also use the ‘Balance of Good health’ model. They give advice based on the five food groups as follows:
Fruit and vegetable food group
To eat at least 5 portions a day by adding them to meals and snacking on them.
Beans, pulses and fruit juice can also be counted but regardless of the number of times they are consumed in one day they can only be counted once.
Bread, other cereals and potatoes food group
Every meal and snack should be based on these foods and they should only very occasionally be cooked in fat i.e. not fried chips every day.
Milk and dairy food group
These should be eaten in moderation every day. If possible they should be lower fat versions.
Meat, poultry, fish and alternatives food group
These foods should be eaten every day trying to include fish. If possible they should be lower fat versions.
Fatty and Sugary food group
These foods should be kept for treats. If consumed these should be lower fat versions if possible.
The current health promotion running in Scotland is being run by the Health Education Board – Scotland and is called the ‘Eating for Health Plate’.
Its recommendations are as follows:
Fruit and vegetable food group
Eat 5 to 9 measures a day. An example of a measure is 1 piece of fruit.
Bread, cereals and potatoes food group
Eat 5 to 14 measures a day. An example of a measure is 1 slice of bread.
Milk and dairy food group
Eat 2 to 3 measures a day. An example of a measure is 1/3 pint of semi-skimmed or skimmed milk.
Lean meat, poultry, fish and alternatives food group
Eat 2 to 3 measures a day. An example of a measure is 2-3 ounces of meat.
Fatty and sugary food group
Cut back as you don’t actually need any of these.
PC (c )
I have evaluated my calorie intake (including the breakdown of protein, carbohydrates and fats) against the recommendations of C.O.M.A. and have found the following:
My average calorie intake should be 2286 (as a student is classed 50% sedentary and 50% active) mine varied from 1182 (when I had flu) to 2303. Therefore mine was in line with the recommended intake.
Protein should account for 15% of all calories consumed. My protein intake varied from 3.7 to 9%. Therefore my protein intake was lower than that recommended.
Carbohydrate should account for 50% of all calories consumed. My carbohydrate intake varied from 17.02 to 32.88%. Therefore my carbohydrate intake was lower than that recommended.
Fats should account for up to 35% of all calories consumed. My fats intake varied from 5.53 to 13.46%. Therefore I would be considered to have a low fat intake during the four week period that the food diary covers.
I have based the following recommendations for changes to my diet on the HEBS Scotland – Eating for Health Plate.
Fruit and vegetable food group
I currently eat a maximum of 1-2 measures a day. I would therefore be advised to increase this to at least 5 measures per day. I could do this by:
- Adding a glass of fresh orange to my breakfast
- Having a fresh fruit salad with my evening meal
- Adding a salad or vegetables to my evening meal
- Replacing my snacks with fresh or dried fruit
- Snacking on home-made vegetable soup
Bread, cereals and potatoes food group
My intake of this food group is more in line with current recommendations. But if I wished to increase my measures I could do so by:
- Adding potatoes to my evening ready meal
- Have a piece of toast at breakfast (preferably wholemeal)
- Replace my snacks with a sandwich (wholemeal) or crackers
Milk and dairy food group
My intake of this food group is in line with current recommendations most days. However to ensure I always have 2-3 measures each day I could replace one of my drinks each day with 1/3 pint of skimmed or semi-skimmed milk.
Lean meat, poultry, fish or alternatives
My intake of this food group is poor in line with current recommendations. Therefore in order to improve my intake of measures I could:
- Have an egg and baked beans for breakfast
- Add meat, poultry, fish or pulses to my evening meal
- Add pulses to home-made soup
Fatty and sugary food
My intake of theses foods is much higher than current recommendations. But I could change that by replacing these snacks with:
- Fresh and dried fruit
- Sandwiches and crackers
- Low fat yoghurt
- Home-made vegetable and pulse soup
I have given an example below of a desired food intake for one day
Breakfast glass of fresh orange juice
2 slices of wholemeal toast
hand full of poached mushrooms
2 grilled tomatoes
1 egg scrambled with a dash of skimmed milk
Lunch Large bowl of home-made vegetable and lentil soup
dry wholemeal roll
Evening meal 2 potatoes
2 types of vegetables
small piece of chicken
low fat yoghurt
Snacks crackers
small piece of cheddar cheese
piece of fruit
dried apricots
small bowl of wholegrain cereal with skimmed milk
This would give 8 measures of fruit and veg
6 measures of bread, cereals and potatoes
3 measures of milk and dairy
3 measures of lean meat, poultry, fish and alternatives
0 measures of fatty and sugary foods
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