Healthy eating guidelines

The five food groups

You should eat sensibly, choosing a range of foods from the five food groups in the correct proportions:

bread, rice, potatoes, pasta and other starchy foods
milk and dairy products
food and drinks high in fat and / or sugar
meat, fish, eggs, beans and other non dairy sources of protein
fruit and vegetables

Eat well

This means:

basing meals and snacks on starchy foods such as bread, potatoes, rice, pasta, noodles and cereal
avoiding adding fat or using it in cooking
having at least 5 portions of fruit and vegetables each day. They can be fresh, frozen, tinned or dried. Fruit juice, beans and pulses count but only once a day
having 2 to 3 portions of dairy foods each day. A portion is a small pot of yoghurt or 30g of cheese or 1/3 pint of milk. Try to have reduced fat versions such as fat-free yoghurt, cottage cheese or Edam cheese, skimmed or semi-skimmed milk
choosing moderate amounts of fish, meat and pulses. Avoid frying and remove the skin from chicken and excess fat from meat
eating foods containing fat and sugar sparingly. Try to have reduced fat / sugar products
limiting red meat and advoiding processed meat. Follow these links to the NHS website for more information on vegetarian and vegan diets.

The Eatwell Guide from the Food Standards Agency shows the recommended amounts you should eat from each food group.

Eatwell Guide

Quick and easy healthy recipes

The recipes below have been created for you by registered dietitians and are nutritionally balanced.

Seasonal recipes (early years friendly)

Easy healthy meal ideas for the whole family to try and great for children aged 0 to 5 years old. These can all be made using local, seasonal vegetables, supporting both your health and the planet:

January - mild cauliflower curry

February - rhubarb pancakes

March - bubble and squeak
April - salmon with spring onion and carrots

May - fish with creamy spinach

June - vegetable chilli

July - berry bliss

August - broccoli and cheese pasta fiesta

September - chicken pasta with leeks and peas

October - butternut squash soup

November - carrot and lentil curry

December - cottage pie with parsnip mash

Healthy lunch boxes for 4 to 11 year olds

We know it’s harder to provide a pre-packed lunchbox which is nutritionally balanced, when compared to a hot school meal. Below are some ideas to create easy, healthy lunchboxes that your child will love:

Carrot and houmous rollups

Colourful cous cous

Egg mayo sandwich

Salmon and cucumber wrap

Tuna pasta salad

Tuna and sweetcorn sandwich

Bean pesto pasta

Chicken salad wrap

Lunch box hero recipes on YouTube

Other recipes you can try

Some other easy recipes you might like to try are:

Baked falafel wrap

Chicken stir fry

Honey mustard dressing

Oats three ways

Tuna wrap

Vegetable stir fry

Find some more inspiration with Healthier Families NHS

Fun ideas for your child's fruit and vegetable snack box

Fruit snack ideas include:

rainbow fruit kebabs. Put a few different coloured fruit on a cocktail stick, such as a mixture of tangerine, pineapple, kiwi, strawberry and red grapes
sliced pear, peach or kiwi. These tend not to go as brown as sliced apples and bananas. You can coat in lemon juice to limit browning
fruit salad. This can be simple, mixing together just 2 to 3 chopped fruits your child enjoys
whole fruit. An apple, banana, strawberries or grapes

Vegetable snack ideas include:

vegetable kebabs. Mixing slices of cucumber, carrot, celery and peppers on a cocktail stick
carrot, celery, pepper batons and a dip, such as a low fat hummus or gaucamole
have fun cutting vegetables with your child using cookie cutters of different shapes, such as hearts, stars or flowers
green bean and cherry tomato salad, a quick and healthy snack with no chopping needed

Tips for healthy eating on a budget

Buying healthy food on a budget can be easier if you know how to shop smart. These tips can help you get more value for your money.

Shop smart

Compare prices online to find the best bargains for ingredients. Look for a loyalty scheme if you shop from a particular place.

Plan your shopping list

A shopping list can make all the difference in keeping organised. Base this on a meal plan for the week and double-check what you have already before heading out. Healthy recipe ideas are available from NHS Better Health.

Compare unit prices

When deciding what to buy, use the unit pricing label found on the shelves (e.g., £0.33 per 100g). This allows you to compare between products to ensure you are getting the best deal.

Value and store branded

Value brands often taste just as good and are as nutritionally adequate. Using supermarket ranges can lead to significant savings.

Be wary of the multi-buys

Multi-buy and discounted food items can be great, but only if you can eat them before they expire. Don't buy what you don't need.

Frozen, tinned, and seasonal

Eating seasonal fruit and veg when widely available is usually cheaper and introduces a diversity of vitamins and minerals into the diet. Tinned and frozen fruit and veg can also be great value for money and just as nutritious.

Healthy snacks don't need to be expensive

When snacking, try to choose:

fruit or dried fruit
plain, low-fat yoghurt
unsalted nuts and seeds

Homemade popcorn with herbs can also be a great snack rather than using salt, butter and sugar.

Wholegrain food varieties rather than white products

Try to include more wholegrain versions of:

bread
rice
pasta
other grains

These can help you to feel fuller for longer, will release energy gradually throughout the day and will help keep your bowel regular. Drinking plenty of fluids is also important.

Frozen, plant and tin-based protein

Plant proteins provide a way of including protein at a cheaper price and include:

beans
lentils
tofu

Tinned and frozen fish and meat without coatings and sauces can be bought cheaper and are often healthier options.

Minimise food waste

Small actions can all make a big difference to our pockets, our health and to the planet like:

storing food in the right places
freezing leftovers and ingredients before their use by date
measuring out the right amounts

Visit Olio online to learn more about food waste in Jersey.