Healthy Eating Guidelines

Dietary factors are the most important risk factors undermining health and wellbeing in every single country in the World Health Organisation European Region.  Research shows that excess consumption of foods high in fats, salt and sugar, as well as low levels of vegetables and fruit intake, play a significant role in increasing our risk of developing chronic diseases such as heart disease, type 2 diabetes and cancer.

The Healthy Food for Life resources are for the entire population over the age of five and they define the Irish Government recommendations on healthy eating and a balanced diet.  They provide a consistent and evidence-based approach for healthy eating advice.

The Healthy Food for Life guidelines and resources provide practical support for individuals and families to make healthier food choices and to ultimately improve their health and wellbeing.  They include a leaflet, infographic of food pyramid, sample daily meal plans, guidelines on portion sizes and fact sheets.

 The key messages from Healthy Food for Life are:Healthy Eating Word Cloud

  • Eat more vegetables, salad and fruit - Up to seven servings a day
  • Limit intake of high fat, sugar, salt (HFSS) food and drinks 
  • Size matters: Use the food pyramid as a guide for serving sizes
  • Increase your physical activity levels
  • Small changes can make a big difference. Start TODAY!

See below the downloadable Healthy Food for Life resources.  You can also download a copy of 101+ Square Meals.  101+ Square Meals uses the Irish Food Pyramid and Healthy Eating Guidelines to help you plan healthier meals and get best value for your money. The book also contains shopping tips, food safety messages, menu planning advice and even some treats and snacks for special occasions. The recipes are easy to follow and will be useful to improve health and wellness for you and your family.

The Healthy Food for Life resources can also be ordered from healthpromotion.ie

Food Pyramid

Food Pyramid A3 Poster Simple Version

Simple Version

Irish

English

The basic version of the Food Pyramid A3 poster published by the Department of Health in December 2016

Food Pyramid A3 Poster Advice Version

Consumer Version

Irish

English

The consumer version of the Food Pyramid A3 poster published by the Department of Health in December 2016

Food Pyramid Professional Version

Professional Version

Irish

English

The professional version of the Food Pyramid A3 poster published by the Department of Health in December 2016

Food Pyramid Leaflet

Information Leaflet

Irish

English

A 7-page information leaflet providing advice on how to improve eating habits to help towards leading a healthier lifestyle.  The leaflet supports the information provided in the Food Pyramid
questionsandanswers

Food Pyramid Q&A

Irish

English

A 4-page Questions & Answers document providing information as to why the Department of Health has published a new Food Pyramid
revised healthy eating guidlines image

Food Pyramid Rationale Paper

Irish

English

An 8-page rationale paper to help inform Dietitians, Health Professionals, Teachers and Health Correspondents about changes to revised Healthy Eating Guidelines and Food Pyramid 

Food Shelf Fact Sheets

Foods and Drinks high in Fat-Sugar-Salt Food Pyramid_Shelf Fact Sheets

Foods and drinks high in fat, sugar and salt

A4 pdf

Facts about items contained on the top shelf of the Food Pyramid
Fats-Spreads-Oils Food Pyramid_Shelf Fact Sheets

Fats, spreads and oils

A4 pdf

Facts about items contained on the second shelf of the Food Pyramid
Meat-poultry-fish-eggs-beans-nuts Food Pyramid_Shelf Fact Sheets

Meat, poultry, fish, eggs, beans and nuts

A4 pdf

Facts about items contained on the third shelf of the Food Pyramid
Milk-yogurt-cheese Food Pyramid_Shelf Fact Sheets

Milk, yogurt and cheese

A4 pdf

Facts about items contained on the fourth shelf of the Food Pyramid
Wholemeal cereals-breads-potatoes-pasta-rice Food Pyramid_Shelf Fact Sheets

Wholemeal cereals and breads, potatoes, pasta and rice

A4 pdf

Facts about items contained on the fifth shelf of the Food Pyramid
Vegetables-salad-fruit Food Pyramid_Shelf Fact Sheets

Vegetables, salad and fruit

A4 pdf

Facts about items contained on the sixth shelf of the Food Pyramid

Daily Meal Plans

meal plan age 5

Jakub, Aged 5

A4 pdf

Jakub, an active boy aged 5, loves being outdoors playing with his friends.  Jakub needs 3 servings from the Wholemeal cereals and breads, potatoes, pasta and rice shelf 
meal plan age 10

Niamh, Aged 10

A4 pdf

Niamh is a very active 10 year old, plays GAA and loves to dance.  Niamh needs 4 servings from the Wholemeal cereals, and breads, potatoes, pasta and rice shelf.  As a child between 9 and 18 years, she needs 5 servings from the Milk, yogurt and cheese shelf 
meal plan age 21

Matthew, Aged 21

A4 pdf

Matthew, a 21 year old student living away from home.  Matthew needs 7 servings from the Wholemeal cereals and breads, potatoes, pasta and rice shelf
meal plan age 30

Siobhán, Aged 30

A4 pdf

Siobhán, aged 30, is a stay at home mum who is breastfeeding her 6 month old baby.  Since it's possible she could become pregnant, she is taking a folic acid supplement.  Siobhán needs 5 servings from the Wholemeal cereals and breads, potatoes, pasta and rice shelf
meal plan age 52

Michael, Aged 52

A4 pdf

Michael is a 52 year old office worker who is overweight.  He needs 4 servings from the Wholemeal cereals and breads, potatoes, pasta and rice shelf.  When he starts losing weight he could have 5 servings and should aim to lose 1-2 lbs per week
meal plan age 67

Tom, Aged 67

A4 pdf

Tom is 67 years and has recently retired.  He has started his retirement plan of walking 30 minutes, 5 days a week and he needs to lose the weight he has put on over the last 10 years.  He needs 4 servings from the Wholemeal cereals and breads, potatoes, pasta and rice shelf  
Daily Meal Plan age 70

Mary, Aged 70

A4 pdf

Mary, aged 70, enjoys looking after her 2 young grandchildren, so she is kept active.  Mary needs 5 servings from the Wholemeal Cereals and breads, potatoes, past and rice shelf

Supporting Infographics

Milk, yogurt, cheese

Milk, yogurt, cheese

A4 pdf

How many servings do I need a day?
Wholemeal cereals and breads, potatoes, pasta and rice

Wholemeal cereals and breads, potatoes, pasta, rice

A4 pdf

How many servings do I need a day?
Serving Size Guide

Serving size guide

A4 pdf

What is in a serving?
Getting Active

Getting Active

A4 pdf

How much activity do I need a day?
Alcohol

Alcohol

A4 pdf

What are the recommended alcohol limits?

What is 1 standard drink?

Top Tips and Myth Busters

top tips new image

Top Tips & Mythbusters

Irish

English

A 2-page document aimed at providing tips to assist with healthy eating and active living

Healthy Food for Life Presentation

Healthy Food for Life Presentation

Healthy Food for Life

ppt Presentation

A PowerPoint presentation outlining the key points relating to the Healthy Eating guidelines and Food Pyramid 

101+ Square Meals

101+-Square-Meals

101+ Square Meals

A4 pdf

101+ Square Meals uses the Irish Food Pyramid and Healthy Eating Guidelines to help you plan healthier meals and get best value for your money.

Nutritional Standards for School Meals

Nutritional Standards for School Meals

Nutritional Standards for School Meals

A4 pdf

These Nutrition Standards will be a valuable resource to support the ongoing work to enable and promote healthy eating and healthy lifestyles in schools and will help more children to derive the maximum benefit from their education so that they can achieve their full potential.