1.1. List the main food groups

This guide will help you answer 1.1. List the main food groups.

Working in early years settings means supporting young children’s health and development every day. One part of this is making sure they have access to a balanced diet. A balanced diet means eating foods from all the main food groups in the right proportions. This helps children grow well, stay healthy, and build good eating habits for life.

When talking about the main food groups, many people use guidance from the UK’s Eatwell Guide. This splits foods into clear categories to make it easier to plan meals and snacks. Knowing each group and its purpose helps early years workers choose suitable foods for children in their care.

The five main food groups recognised in UK nutritional guidance are:

• Fruit and vegetables
• Starchy carbohydrates
• Dairy and alternatives
• Protein-rich foods
• Oils and spreads

Each group plays a part in a balanced diet and supports different aspects of a child’s health and development.

Fruit and Vegetables

Fruit and vegetables are packed with vitamins, minerals, and fibre. These nutrients keep the body working well. Vitamins such as vitamin C help the immune system fight infections. Minerals like potassium help maintain healthy blood pressure. Fibre helps digestion and supports regular bowel movements.

Children should be encouraged to eat a variety of different fruit and vegetables. Fresh, frozen, tinned, dried, and juiced options all count, although whole fruits and vegetables are best for fibre intake.

Examples of fruit include apples, pears, bananas, strawberries, grapes, and oranges. Examples of vegetables include carrots, peas, broccoli, sweetcorn, and peppers. Offering a range of colours often means a wider mix of vitamins and minerals.

In early years settings, fruit and vegetables can be offered at snack time or included in meals. Drinking more than one small glass of fruit juice a day is not recommended, as it can lead to too much sugar intake.

Starchy Carbohydrates

Starchy carbohydrates are foods that provide energy. They are the body’s main source of fuel for physical activity and brain function. These foods break down into glucose, which cells use for energy.

Common examples:

• Bread
• Rice
• Pasta
• Potatoes
• Breakfast cereals
• Oats

Wholegrain or wholemeal options of bread, pasta, and rice give more fibre and can help children feel full for longer. In early years planning, it is helpful to include different types of starchy foods rather than repeating the same ones every day. This can keep meals interesting and help children develop a taste for different textures.

In young children’s diets, starchy foods should be given at each meal as they support their high energy needs. Serving them alongside fruit, vegetables, and protein makes a balanced plate.

Dairy and Alternatives

Dairy foods and plant-based alternatives are good sources of calcium, which helps keep bones and teeth strong. They also provide protein and some vitamins like vitamin B12.

Common dairy foods:

• Milk
• Cheese
• Yogurt

For children over two years old, semi-skimmed milk is usually fine, but full-fat milk is recommended for younger children to provide extra energy.

Plant-based alternatives need to be unsweetened and fortified with calcium to make them similar in nutrition to dairy milk. Examples include soya milk, oat milk, and almond milk. These should be chosen carefully for young children, as some options are low in protein compared with cow’s milk.

Serving ideas in early years settings include yogurt with fruit for snack time, cheese slices with bread, or milk as a drink.

Protein-rich Foods

Protein helps the body grow and repair tissues. It is needed for muscle development and for making enzymes and hormones that keep the body running. Protein-rich foods can come from animal or plant sources.

Animal protein sources:

• Meat such as chicken, beef, or lamb
• Fish such as salmon or cod
• Eggs

Plant protein sources:

• Beans
• Lentils
• Chickpeas
• Tofu

It is healthy to offer a mix of both types of protein throughout the week. In early years settings, some children may need vegetarian or vegan protein sources for cultural or dietary reasons.

Fish contains omega-3 fatty acids which support brain development. Offering oily fish such as salmon once or twice a week is positive. Care must be taken to remove bones before serving to children.

Oils and Spreads

This group includes fats like butter, margarine, and plant oils. They provide essential fatty acids which the body needs but cannot make itself. Fat also helps the body absorb fat-soluble vitamins such as vitamins A, D, E, and K.

Examples:

• Olive oil
• Rapeseed oil
• Sunflower oil
• Spreadable margarine
• Butter

These foods are high in calories, so only small amounts are needed. In early years meal planning, they can be used for cooking, baking, or spreading on bread. Choosing unsaturated oils like olive or sunflower oil is better for heart health compared with butter or lard.

How the Food Groups Work Together

Eating from all food groups helps keep the balance of nutrients right. No single group gives everything the body needs. For example, starchy foods give energy, but without protein, the body cannot grow properly. Fruit and vegetables give vitamins, but without dairy or fortified alternatives, calcium intake might be too low.

In an early years setting, a balanced day might look like:

Breakfast: Wholegrain cereal with milk and slices of banana
Snack: Carrot sticks and hummus
Lunch: Chicken with potatoes and broccoli
Snack: Yogurt with fresh berries
Tea: Pasta with tomato and lentil sauce

This way, all the main food groups are included across the day.

Portion Sizes for Young Children

Portion sizes vary with age and appetite. For toddlers, portions should be smaller than for older children. Offering regular meals and healthy snacks can help prevent hunger and keep energy levels steady.

It is useful to watch the child eat and offer more if they are still hungry. Forcing children to finish food can lead to negative feelings about eating. Encouraging tasting and exploration of new foods is more effective.

Supporting Healthy Eating in Early Years Settings

Early years workers can help promote healthy eating in many ways. Examples include:

• Encouraging children to try new foods from each group
• Making food colourful and appealing
• Giving positive role-modelling by eating similar foods
• Allowing children to take part in simple food preparation activities
• Talking about where food comes from

Linking food to learning topics like seasons or cultural festivals can make it more interesting. For example, exploring autumn fruits during harvest time or talking about special breads at cultural events can introduce variety.

Managing Allergies and Dietary Needs

Some children have allergies or special diets. Knowing the food groups helps in making substitutions without losing the benefits of a balanced diet.

For example, a child allergic to dairy can still get calcium from fortified plant milks, tofu, or green vegetables like broccoli. A vegetarian child can still get protein from beans, lentils, eggs, and dairy.

Early years workers should record dietary needs and check labels to avoid allergens. Communication with parents is important to make sure substitutions match the child’s needs.

Examples of Healthy Choices in Each Group

Fruit and vegetables: Strawberries, apples, carrots, peas
Starchy carbohydrates: Wholemeal bread, brown rice, sweet potatoes
Dairy and alternatives: Semi-skimmed milk, low-fat yogurt, fortified soya milk
Protein: Grilled chicken, baked salmon, chickpeas in curry
Oils and spreads: Olive oil in cooking, thin layer of margarine on toast

Practical Tips for Including All Food Groups

• Plan menus to include each group every day
• Rotate foods to add variety
• Serve fruit and vegetables at both meals and snacks
• Use wholegrain options where possible
• Offer plant and animal proteins
• Keep oils and spreads to small amounts but include them regularly

Final Thoughts

Knowing the main food groups and how they support children’s health makes it easier to plan balanced meals. Each group has a specific role in growth, development, and overall well-being. In early years care, food choices influence habits that can last into adulthood.

By offering a variety from each group every day, early years workers help children develop healthy eating patterns, get the nutrients they need, and enjoy the experience of food. This promotes good physical health and supports learning and play. Careful planning, variety, and understanding each group make mealtimes a positive and nourishing part of the day.