Making informed food choices for a varied and balanced diet

• What is the definition of a healthy, balanced diet?

  A diet that contains the correct proportions of carbohydrates, fats, proteins, vitamins, minerals and water necessary for good health, to grow properly, be active and maintain a healthy body.
• What is the definition of a diet?


  The food that you eat every day. There are also special diets (e.g. A low-fat diet, a calorie-controlled diet, a vegetarian diet)
• What is the definition of lacto-vegetarian?


  Someone who does not eat meat or fish but will eat milk and milk products
• What have health experts and the Government produced to help people make informed dietary choices?

  A set of Dietary Guidelines and an Eatwell Guide
• What is the purpose of the Dietary Guidelines and the Eatwell Guide?


  To help people make informed choices about what to eat
• What are the main dietary guidelines provided?

  1. Base meals on starchy foods
  2. Eat lots of fruit and vegetables
  3. Eat more fish, including oily fish weekly
  4. Cut down on saturated fat and sugar
  5. Eat less salt (no more than 6g a day for adults)
  6. Get active and maintain a healthy weight
  7. Drink plenty of water
  8. Don’t skip breakfast
• What should you base your meals on according to the dietary guidelines?

  Starchy foods
• Why is it important to eat lots of fruit and vegetables?

  They provide essential vitamins, minerals, and fiber
• How often should you eat oily fish according to the guidelines?


  At least once a week
• What is the recommendation regarding saturated fat and sugar intake?


  To cut down on both
• What is the maximum daily salt intake recommended for adults?


  No more than 6g a day
• What lifestyle choice is recommended to maintain a healthy weight?


  To get active
• What should you drink plenty of to avoid getting thirsty?

  Water
• Why is it important not to skip breakfast?


  It helps to kickstart metabolism and provides energy for the day
• If someone wants to follow the dietary guidelines, what should they prioritize in their meals?

  Starchy foods and a variety of fruits and vegetables
• How do the dietary guidelines promote overall health?


  By encouraging balanced nutrition and healthy lifestyle choices
• What is the purpose of the Eatwell Guide?


  To help people understand the variety of food groups needed for a healthy, balanced diet
• Does the Eatwell Guide represent the balance required in a specific meal?


  No, it represents the overall balance of a healthy diet
• What proportion of our diet should come from starchy carbohydrates according to the Eatwell Guide?


  • About 1/3 of all food
  • Choose whole grain or higher fibre versions
  • Include at least one starchy food in each main meal
• What is the recommended daily intake of fruit and vegetables?


  At least 5 portions every day
• How much is one portion of fruit or vegetables according to the Eatwell Guide?


  One portion equals 80g
• What counts as one portion of fruit or vegetables?


  • One apple, banana, or orange
  • Three heaped tablespoons of vegetables
  • A dessert-sized bowl of salad
  • A glass (150ml) of fruit juice (maximum one portion a day)
  • 30g dried fruit (maximum one portion a day)
• How many dairy products should one consume daily according to the Eatwell Guide?


  1. 3 foods a day
• What are some examples of dairy products mentioned in the Eatwell Guide?


  A glass of milk, a small pot of yogurt, a piece of cheese
• What types of dairy alternatives does the Eatwell Guide suggest?


  Unsweetened alternative milks fortified with calcium
• What types of protein sources does the Eatwell Guide recommend?


  • Beans and pulses (peas and lentils)
  • Vegetable protein foods (tofu, tempeh, textured vegetable protein, mycoprotein)
  • Sustainably sourced fish (2 portions per week, one oily)
  • Limited red and processed meat (no more than 70g a day)
• What types of fats should be chosen according to the Eatwell Guide?

  Unsaturated oils and unsaturated vegetable fat spreads
• What does the Eatwell Guide say about sweet, salty, and fatty foods?


  • Should be eaten less often
  • Should be consumed in smaller amounts
• How many cups or glasses of fluid should people drink daily?

  1. 8 cups or glasses
• What types of drinks are recommended in the Eatwell Guide?


  Water, lower fat milk, sugar-free drinks, unsweetened tea and coffee
• What is the maximum daily limit for fruit juice and/or smoothies?


  150ml a day
• What should people do regarding nutritional labels on packaged foods?


  Check labels and choose foods lower in fat, salt, and sugars
• What is the total daily energy intake recommended for adult females?


  2000 kcals
• What is the total daily energy intake recommended for adult males?


  2500 kcals
• What should you consider when planning meals for people?

  Likes and dislikes, occasion, allergies, dietary rules, nutritional profile, health conditions, assistance needed, lifestyle, preparation time, cost, food availability, and seasonality
• Why is it important to consider food allergies when planning meals?


  To avoid adverse reactions and ensure safety for individuals with allergies
• How does the occasion influence meal planning?


  It determines the formality and type of food that may be appropriate
• What role do cultural dietary rules play in meal planning?


  They guide the selection of foods that are acceptable for individuals based on their beliefs
• Why is the nutritional profile of a meal important?


  It ensures the meal aligns with dietary guidelines and meets health needs
• How can a person's health condition affect their meal planning?


  It may require them to eat more or less of certain foods