For an accessible version or to translate, visit:


Scan to view online

Session 5

Young People – Body Image and Normal Eating

Session 5

Balanced Eating

  • Share this page
  • Download this page
  • Leave feedback

Track your progress

Reset this module Reset this session

Please note: Answers & notes will be reset

The Eat Well Plate

Session 5 Balanced Eating

Do you know the 5 food groups? Have a go at labelling them

Drag the food group to the colour you think it represents on the chart

Fruit & Veg
Carbs & Starches
Sugars & Fats


To provide an overview of balanced eating (focus on food inclusion, rather than exclusion)

To Identify the key role of foods for the body

To identify the food groups essential to the body

To challenge myths around food

The Eat Well Plate

Why do we need each food group?

Drag the benefits below to the food
group you think provides them
(you can use more than 1)

Fruit & Veg Dairy
Carbs & Starches
Sugars & Fats

Drag the food benefit to the food group you think it represents (you can use more than 1)

Vitamins and minerals
Rich in calciums
For bones and teeth
Growth and repair
Rich in iron
Enjoyment and social

Fruits and Vegetables

Fruits and vegetables supply us with important nutrition that our body needs!

True or false...

1. Fruit juice should be avoided as it's just sugar


Have in moderation - fruit juice is full of vitamins, minerals and some fibre.

2. Fresh fruits and vegetables are better for you


Fresh, frozen, tinned, dried and juiced all contain vitamins and minerals!

3. Organic fruits and vegetables are more nutritious


There is no evidence of this.


Carbohydrates, like potatoes, pasta, rice, bread and grains, should be included in all meals

True or false...

1. Carbohydrates cause weight gain


1g of carbohydrates has the same energy content as 1g of protein.

2. Wholegrain carbohydrates keep you fuller for longer


Fibre in wholegrains helps to slow the release of energy and fill you up for longer.

3. High protein, low carbohydrate diets are best for building muscle


If you eat a low carb diet or if you have an energy deficiency, protein will get used as energy instead, meaning there is less protein for building muscle!


Protein is key for muscle repair and your hormones

Eat 2-3 portions per day

True or false…

1. You only need protein if you want to grow or gain muscle


Protein is needed for every cell in the body. It is used to repair muscles, skin, bones and blood; grow hair and nails; make enzymes and

2. Red meat is bad for you


Red meat contains a good source of iron that is easily absorbed and is part of a balanced diet. It is recommended to eat a variety of protein sources across the week including plant and animal protein options.


Dairy is an important food group that should be
included in any diet

3 portions per day

True or false…

1. Dairy-free milks (soya, coconut, almond etc.) are better for you than normal cow’s milk


Dairy alternative milks are lower in protein and B Vitamins compared to cow’s milk. They also do not contain the natural minerals found in cow’s milk of calcium, B12 or iodine. Dairy alternative milks need these minerals to be artificially added back into them (fortified) to be nutritionally similar to cow’s milk.
Note: Organic alternative milks will NOT be fortified at all and so are not a good alternative to milk.

2. Full fat milk is high in fat


All types of milk are mostly water. Full fat or whole milk is less than 4% fat – this is amber on the food traffic light labelling system!

Fats, Sugars and Treats

Fats and sugars have important food benefits that can
be included in any diet

Eat ALONGSIDE the other food groups

True or false…

1. Sugar is very high in calories


Sugar is a carbohydrate - 1g of sugar is the same as 1g of any other carbohydrate. Sugar alone is not high calorie and does not contribute directly to weight gain.

2. Too much sugar gives you diabetes


Sugar doesn’t directly cause Type 2 diabetes, but you are at a higher risk of getting Type 2 diabetes if you are overweight. Excessive (unhealthy) weight gain comes from taking in more calories than you need to be healthy, and high energy foods containing sugar can contribute to this…but so can other foods!

True or false...

1. Eating fat makes you fat


Fat is a source of fuel for the body, and burned off as energy like carbohydrates, only any leftover energy is stored as fat in the body.

2. Wholegrains keep you fuller for longer


Dietary fats contain essential fatty acids (omega 3 & 6) which the body can’t make itself – they are needed to survive and support inflammation, heart health, and brain function.

AND without dietary fat, we would not get our fat soluble vitamins A, D, E, and K and would suffer from symptoms of vitamin deficiencies.

3. Body fat has no purpose


Fat is essential for protecting organs, keeping you warm and storing energy. Too low body fat has many health consequences.

Water: True or False…

1: Water contains calories

False: Water contains no calories. Tap water does have some minerals (e.g. calcium, magnesium, sodium), with mineral content depending on where the water has come from and the types of river systems or lakes it flowed through.

2. Drinking water can make you
gain weight

False: Weight gain from water is not a ‘true’ fat mass gain as the fluid content in the body will constantly change and is a part of natural weight fluctuations in the body.

Water in the body will fluctuate day to day/ hour to hour/ minute to minute based on your hydration status, frequency of urination, sweat, evaporation from skin and even from water vapour in our breath.

It is considered part of our ‘fat-free’ mass, much like cells, organs, tissues, blood , bone, which are also vital parts of the body. Just 2% dehydration can cause cognitive impairment, therefore water is essential to your bodies health.

Exercise and Metabolism: True or False…

You need to do exercise to burn
off the food that you eat

False: Our bodies require a minimum amount of energy just to function even when resting. This amount is determined by our Resting Metabolic Rate (RMR), but is approximately 60-70% of your total daily energy needs. Our RMR is the energy required do such processes as grow, pump our heart, pump our lungs, use our brain, run the immune system, run the digestive system and all other physiological systems in the body.

If you do not eat enough to cover these basic processes the body reduces the pace at which these systems work or starts to shut down less essential processes to conserve energy for the immediate essential processes. You can begin to feel tired, irritable, have poor concentration, feel out of breath with short tasks. (It is similar to turning your iPhone on save battery mode!).

A person’s metabolic needs stay the same throughout their whole life

False: Our metabolism fluctuates day to day, based on many factors including intake, activity levels and the environment.

In times of rapid growth (e.g. infancy and adolescence) a person’s metabolic rate is higher. As adults age and become elderly, their metabolic needs gradually reduce, often due to reduction of protein synthesis and muscle mass as well as general decline in activity levels.

These topics will be covered in more detail in Session 6 - Intuitive Eating.

People should only eat when they are hungry? True or False…

False: We should listen to our body and eat when we start to feel hungry, however, we eat food for many different reasons not just hunger.

These can include, but are not limited to:

Eating to treat ourselves

Eating out of boredom, craving or as comfort

Eating in social settings with others or as part of cultural gatherings

Can you think of any other reasons why we eat food?

Reasons we eat treats

Can you think of some reasons to eat treats?

As a reward for
achieving something


Because you
want it

Cultural events

In social settings
e.g. movies

At a party or

The meaning of food

What does food mean in your family and culture? What role does it play in social occasions?

Activity: Write a few words or sentences to explain the wider meaning of food below. Does food avoidance mean you are missing out on other aspects of life or activities that you previously enjoyed or valued?

What can impact food choices?


Rules placed on foods
that one ‘should’ and
‘shouldn’t’ eat

Time of
the day


to food


Cooking skills


Socio economic

Time to eat

Knowledge on
foods to eat



setting – movie,



Well Done!

- Completed
You have

References or Creators Credit


My Notes

Supporting Videos

Looks aren't everything. Believe me, I'm a model.

Dove real beauty sketches. You're more beautiful than you think.

If you could change one thing about your body, what would it be?