As professionals, it is important to pay attention to our diets and make sure we are consuming a balanced and healthy selection of foods. This topic has gained increasing importance in recent years, as many people are now recognizing the impact that diet can have on overall health and wellbeing. One useful tool that can help individuals make healthy eating choices is the food plate worksheet, which provides a visual representation of the different food groups and how they should be incorporated into daily meals. The food plate worksheet pictured below is a great example of this, showing how the different food groups should be allocated on a plate to create a balanced meal.
What Are You Eating?
It is important to take the time to consider what we are eating, as the food choices we make can significantly impact our health and wellbeing. The food plate worksheet is a useful tool that can help us make informed decisions about what we eat, based on the different food groups and their nutritional benefits.
The Five Food Groups
The food plate worksheet is based on the five food groups, which are:
- Vegetables and legumes/beans
- Fruit
- Grain (cereal) foods – mostly wholegrain and/or high cereal fibre varieties
- Lean meats and poultry, fish, eggs, tofu, nuts and seeds, and legumes/beans
- Milk, yoghurt, cheese and/or alternatives, mostly reduced fat
By ensuring that we include a variety of foods from these five groups in our diets, we can provide our bodies with the nutrients they need to function effectively and maintain good health. Each food group provides a different set of nutrients, so it is important to include a good balance of all five in our daily meals.
Vegetables and Legumes/Beans
The vegetable and legume/bean food group includes a wide variety of foods, such as:
- Leafy green vegetables, such as spinach and kale
- Cruciferous vegetables, such as broccoli and cauliflower
- Root vegetables, such as carrots and potatoes
- Legumes and beans, such as lentils and chickpeas
These foods provide a range of vitamins and minerals, including vitamin A, vitamin C, folate, and potassium. They are also a good source of dietary fiber, which can help maintain healthy digestion and prevent chronic diseases such as heart disease and diabetes.
Fruit
The fruit food group includes a wide variety of fruits, such as:
- Apples
- Bananas
- Citrus fruits, such as oranges and grapefruits
- Berries, such as strawberries and blueberries
- Melons, such as watermelon and cantaloupe
These foods provide a range of vitamins and minerals, including vitamin C, potassium, and folate. They are also a good source of dietary fiber, which can help maintain healthy digestion and prevent chronic diseases such as heart disease and diabetes.
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Grains
The grain food group includes a wide variety of grains, such as:
- Wholemeal bread
- Brown rice
- Oats
- Corn
These foods provide a range of vitamins and minerals, including vitamin B, iron, and dietary fiber. Whole grain varieties are particularly beneficial, as they contain the entire grain kernel and thus provide a greater range of nutrients than refined grain products.
Protein
The protein food group includes a wide variety of foods, such as:
- Lean meats, such as chicken and beef
- Fish, such as salmon and tuna
- Eggs
- Tofu
- Nuts and seeds
- Legumes and beans, such as lentils and chickpeas
These foods provide a range of nutrients, including protein, iron, and zinc. They are also a good source of dietary fiber and healthy fats, which can help maintain healthy digestion and prevent chronic diseases such as heart disease and diabetes.
Dairy
The dairy food group includes a wide variety of foods, such as:
- Milk
- Cheese
- Yogurt
- Dairy alternatives, such as soy milk and almond milk
These foods provide a range of nutrients, including calcium, vitamin D, and protein. Low-fat options are recommended, as they provide the same nutritional benefits as full-fat versions but with fewer calories and less saturated fat.
Conclusion
The food plate worksheet is a useful tool that can help individuals make informed decisions about what they eat, based on the different food groups and their nutritional benefits. By ensuring that we include a variety of foods from each of the five food groups in our diets, we can provide our bodies with the nutrients they need to function effectively and maintain good health. As professionals, it is important to pay attention to our diets and make sure we are consuming a balanced and healthy selection of foods, in order to maintain optimal health and wellbeing.
