Third Class · SPHE · 2 minutes
Building the Food Pyramid
Lots from the bottom, a little from the top, and mix it up.
Key terms
- Food Pyramid
- A picture with shelves that shows how much of each kind of food we should eat to stay healthy.
- Serving
- A portion of food. We need five to seven servings of vegetables, salad and fruit every day.
- Wholemeal
- Cereals and breads made with the whole grain, which are full of fibre.
- Fibre
- Something in wholemeal foods that keeps our tummies happy.
- Balanced
- Eating foods from lots of different shelves of the pyramid, working together.
Transcript
What if your food had shelves, like a bookcase? Here in Ireland, we use a Food Pyramid to help us eat well. Let's build one together, shelf by shelf!
The biggest shelf goes on the bottom. Vegetables, salad and fruit! We need the most of these: five to seven servings every day. Try to eat a rainbow of colours.
Next, wholemeal cereals and breads, potatoes, pasta and rice. They give us energy to run, play and learn. Wholemeal kinds are full of fibre, which keeps our tummies happy.
Then milk, yogurt and cheese, for strong bones and teeth. Above them, meat, poultry, fish, eggs, beans and nuts. These help our bodies grow and repair.
Near the top is a tiny shelf: fats, spreads and oils, in very small amounts. And at the very top? Foods like crisps, sweets and fizzy drinks. They're high in fat, sugar and salt. Our bodies don't need them, so they're not for every day.
Feeling thirsty? Water is the best drink, and milk is great too. Keep a bottle of water with you, and sip it all through the day!
Now, let's pack a lunchbox! A wholemeal wrap with chicken. Some cheese. Crunchy carrot sticks and a juicy apple. And a bottle of water. Foods from lots of shelves, working together. That's balanced!
So remember: Lots from the bottom shelves. Just a little from the top. And mix it up, with lots of different foods every day. Enjoy your food!
Sources
Every fact in the video, and where it comes from.
- 1safefood.net/getattachment/c92f1fdb-6f14-4e14-959e-c7b4346e…
- Ireland's Food Pyramid (Healthy Ireland / HSE / safefood) is for adults, teenagers and children aged five and over; foods with the same type of nutrients are grouped on shelves.
- Next shelf: wholemeal cereals and breads, potatoes, pasta and rice; the best energy providers; wholegrain kinds are high in fibre.
- Milk, yogurt and cheese shelf provides calcium for healthy bones and teeth.
- Meat, poultry, fish, eggs, beans and nuts shelf provides much of our protein (growth and repair).
- Fats, spreads and oils: in very small amounts.
- Top shelf: foods and drinks high in fat, sugar and salt are not needed for good health; not every day (maximum once or twice a week); no recommended servings.
- 2hse.ie/eng/about/who/healthwellbeing/our-priority-pro…
- Bottom (biggest) shelf: vegetables, salad and fruit, 5 to 7 servings a day; eat a variety of colours.
- 3gov.ie/en/department-of-health/press-releases/ministe…
- Water and milk are the best drinks (Healthy Ireland fluid guidance).
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