Year 3 Science: A balanced diet
Part of the Year 3 Science food and nutrition chapter. Chapter overview · whole chapter on one page
A balanced diet
A balanced diet means eating the right types of food, from each food group, in the right amounts. No single food gives the body every nutrient it needs. So we eat a mix of foods, every day.
A simple guide to a balanced diet:
- eat at least five portions of fruit and vegetables every day;
- have starchy foods, such as bread, rice, pasta or potatoes, at most meals;
- have some protein foods, such as beans, fish, eggs or meat;
- have some dairy foods, or dairy alternatives;
- use only a small amount of oils and spreads;
- have foods high in fat, sugar or salt only sometimes, and in small amounts;
- drink plenty of water.
The plate picture shows the five food groups. The bigger the piece, the more of that food group we should eat.
Key ideas
- A balanced diet means the right types and amounts of food from each food group.
- Eat at least five portions of fruit and vegetables every day.
- Eat only a small amount of oils and spreads.
- Foods high in fat, sugar or salt are eaten only sometimes.
- Drink plenty of water every day.
Method. Name the food group for each food.
- Read the apple. An apple is in fruit and vegetables.fruit and vegetables
- Read the sandwich. Bread is a starchy food, and cheese is a dairy food.starchy and dairy
- Count the groups. So the lunch has three food groups. Water is a drink, not a food group.three groups
- Write the answer. 3
Check. Fruit and vegetables, starchy foods and dairy foods make three groups. ✓
Watch out. Water is a drink and is not one of the five food groups.
Method. Check which food groups the plate has.
- Check the chips. Chips are a starchy food.starchy
- Check the cake. A cake is high in fat and sugar, so it is not in a food group.high in fat, sugar
- Check for the other groups. There is no fruit and vegetables, no protein foods and no dairy foods.missing groups
- Write the answer. no
Check. A balanced meal has foods from several groups. ✓
Method. Look at the sizes of the pieces on the plate.
- Find the two pieces. Dairy foods is piece 4, and oils and spreads is piece 5.pieces 4 and 5
- Compare the sizes. Piece 5 is the smallest piece on the plate.piece 5 smallest
- Write the answer. oils and spreads
Check. Oils and spreads are eaten in small amounts. ✓
Watch out
Watch out: a balanced diet does not mean the same food at every meal. It means a mix of food groups across the day.
Try it at home or school (with a grown-up). With a grown-up, plan one balanced day of meals on paper. Tick each food group you have used. Look for all five groups, or say which one is missing. Wash your hands before you touch food.
Exam tip
Grown-up tip. Ask: “Which food groups are in this meal? Which group is missing?” Let your child tick the groups on their plan.
Exercise 5D A balanced diet
Method. Think about the healthy number of portions.
- Read the advice. We should eat at least five portions of fruit and vegetables every day.at least five
- Write the answer. 5
Check. Five portions a day is the healthy minimum. ✓
Method. Read the definition of a balanced diet.
- Read the sentence. A balanced diet is the right types and amounts of food from each food group.food group
- Write the answer. food group
Check. Each food group gives some of the nutrients the body needs. ✓
Method. Think about what a balanced diet means.
- Read the watch-out box. A balanced diet is a mix of food groups across the day, not the same food.a mix
- Write the answer. false
Check. A balanced diet is a mix of foods. ✓
Method. Think about what a balanced diet includes.
- Read the guide. A simple guide to a balanced diet says to drink plenty of water.drink water
- Write the answer. true
Check. Water keeps the body working. ✓
Method. Count the food groups in each meal.
- Check crisps and a cake. Crisps and a cake are high in fat, sugar or salt, and they are not in a food group.no groups
- Check rice, beans and an apple. Rice is starchy, beans are protein, and an apple is fruit.three groups
- Write the answer. rice, beans and an apple
Check. Rice, beans and an apple are from three food groups. ✓
Method. Name the group for each food.
- Name the groups. A pear is fruit, a yoghurt is dairy, and a bread roll is starchy.three groups
- Write the answer. 3
Check. Fruit and vegetables, dairy foods and starchy foods make three groups. ✓
The numbers on the plate are: 1 fruit and vegetables, 2 starchy foods, 3 protein foods, 4 dairy foods, 5 oils and spreads.
Method. Find dairy foods in the list of numbers.
- Read the list. The numbers are: 1 fruit and vegetables, 2 starchy foods, 3 protein foods, 4 dairy foods, 5 oils and spreads.4 dairy foods
- Find the piece. So dairy foods is piece 4.4
- Write the answer. 4
Check. Piece 4 is dairy foods. ✓
The numbers on the plate are: 1 fruit and vegetables, 2 starchy foods, 3 protein foods, 4 dairy foods, 5 oils and spreads.
Method. Look at the sizes of the pieces.
- Compare the pieces. Piece 1 is the biggest piece on the plate.piece 1 biggest
- Name the number. Piece 1 is fruit and vegetables.1
- Write the answer. 1
Check. The biggest piece is fruit and vegetables. ✓
Method. Match each food to its group.
- Pasta and beans. Pasta is starchy, and beans are protein foods.starchy; protein
- Tomato and milk. A tomato is in fruit and vegetables, and milk is a dairy food.fruit and vegetables; dairy
- Write the answer. Accept any two of: starchy foods, fruit and vegetables, protein foods, dairy foods.
Check. Ali's meal has four food groups. ✓
Method. Choose one food from each of three groups.
- Choose three groups. Pick three different groups, such as fruit and vegetables, starchy foods and dairy foods.three groups
- Name the foods. Choose one food from each group, for example an apple, a bread roll and a yoghurt.three foods
- Write the answer. Accept any lunch with foods from three different food groups.
Check. A lunch with three groups is more balanced. ✓
Method. Think about the nutrients that other food groups give.
- Think about protein. Protein foods give protein, which fruit and vegetables do not give.protein
- Give the reason. So a balanced diet needs foods from several food groups, not only one.several groups
- Write the answer. No. Accept any reason that says the other food groups give nutrients that fruit and vegetables do not give enough of, such as protein.
Check. A balanced diet needs every food group in the right amounts. ✓