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• What is the Eatwell Guide primarily used for?

  To promote a balanced diet
• What are examples of carbohydrates?

  Potatoes, bread, rice, pasta
• What are examples of oils and spreads?

  Low-fat spreads, vegetable oils, coconut oils
• What are examples of dairy and alternatives?

  Milk, cheese, yoghurts
• What are examples of proteins?

  Beans, pulses, fish, eggs, meat
• What nutrients do fruits and vegetables provide?


  Nutrients, vitamins, minerals, and fiber
• Which vitamins are found in fruits and vegetables?

  A, C, D
• What minerals are provided by fruits and vegetables?

  Calcium, iron
• How many portions of fruits and vegetables should one aim to eat daily?

  5 portions of different colors
• What is a portion of fresh fruits?

  One apple, banana, or orange
• What is a portion of fresh vegetables?

  3 heaped teaspoons
• What is a portion of dried fruits?

  30g
• What is a portion of fruit juice?

  150 mls
• What are examples of frozen fruits or vegetables?

  Berries, peas
• What should carbohydrates make up in our daily food intake?

  ½ of the food we eat
• What are whole grain examples?

  Whole wheat bread, brown rice, wholegrain pasta
• Why is wholegrain beneficial?

  Contains more fiber and keeps us full
• How much fish should one eat weekly?

  2 portions of fish
• What types of fish are considered good for the heart?

  Oily fish like mackerel and salmon
• What are some ways to include fish in diets?

  Use different cooking methods and sauces
• What nutrients are found in dairy and dairy alternatives?

  Protein, calcium, vitamin A
• How many portions of dairy foods should adults eat daily?

  2-3 portions
• What counts as a portion of dairy?

  1 small glass of milk
• What is a portion of yogurt?

  2 small pots
• What is a portion of cheese?

  Size of a matchbox
• What should children under 2 years be offered?

  Whole milk
• What are some dairy alternatives?

  Oat milk, almond milk, coconut milk
• Why should fat consumption be reduced?

  It is high in energy
• What are healthier fat sources?

  Unsaturated fats from plant sources
• What is crucial for hydration?

  Drinking enough water daily
• What are signs of dehydration?

  Thirsty, dry lips, headache
• What counts towards hydration?

  Water, lower fat milk, tea, coffee
• What are top tips for reducing sugar consumption?

  Choose low sugar options and carry water
• What is a composite dish?

  A dish including various food groups
• Give examples of composite dishes.

  Sandwich, pizza, burger, lasagne