eatwell guide

• The eatwell guide

  Comprises 5 main food groups.

  • Is suitable for most people over 2 years of age.

  • Shows the proportions in which different groups of foods are needed in order to have a wellbalanced and healthy diet.

  • Shows proportions representative of food eaten over a day or more.

  
• Fruit and vegetables

  • This group should make up just over a third of the food eaten each day.

  • Aim to eat at least five portions of a variety each day.

  • Choose from fresh, frozen, canned, dried or juiced.

  • A portion is around 80g (3 heaped tbs).

  • 30g of dried fruit or 150ml glass of fruit juice or smoothie count as a max of 1 portion each day.
• Potatoes, bread, rice, pasta or other starchy carbohydrates

  • Base meals around starchy carbohydrate food.

  • This group should make up just over a third of the diet.

  • Choose higher-fibre, wholegrain varieties.
• Dairy and alternatives

  • Good sources of protein and vitamins.

  • An important source of calcium, which helps to keep bones strong.

  • Should go for lower fat and lower sugar products where possible.
• Beans, pulses, fish, eggs, meat and other protein

  • Sources of protein, vitamins and minerals.

  • Aim for at least two portions of fish a week, one oily, and people who eat more than 90g a day of red or processed meat, should cut down to no more than 70g a day.
• Oil and spreads

  • Unsaturated fats are healthier fats that are usually from plant sources and in liquid form as oil, e.g. olive oil.

  • Generally, people are eating too much saturated fat and need to reduce consumption.
• Foods high fat, salt and sugar

  • Includes products such as chocolate, cakes, biscuits, fullsugar soft drinks, butter and ice cream.

  • Are high in fat, sugar and energy and are not needed in the diet.

  • If included, should be had infrequently and in small amounts.
• 8 tips for healthier eating

  1. Base your meals on starchy carbohydrates.
  2. Eat lots of fruit and veg.
  3. Eat more fish – including a portion of oily fish.
  4. Cut down on saturated fat and sugar.
  5. Eat less salt (max. 6g a day for adults).
  6. Get active and be a healthy weight.
  7. Don’t get thirsty.
  8. Don’t skip breakfast.
• Hydration

  • Aim to drink 6-8 glasses of fluid every day.

  • Water, lower fat milk and sugar-free drinks including tea and coffee all count.

  • Fruit juice and smoothies also count but should be limited to no more than a combined total of 150ml per day.
• Fibre

  • Dietary fibre is a type of carbohydrate found in plant foods.

  • Food examples include wholegrain cereals and cereal products: oats, beans, lentils, fruit, vegetables, nuts, and, seeds.

  • Dietary fibre helps to: reduce the risk of heart disease, diabetes and some cancers, help weight control, bulk up stools, prevent constipation, improve gut health.

  • The recommended average intake for dietary fibre is 30g per day for adults.
• Key terms

  • The Eatwell Guide: A healthy eating model showing the types and proportions of foods needed in the diet.
  • Hydration: The process of replacing water in the body.
  • Dietary fibre: A type of carbohydrate found in plant foods.
  • Composite/combination food: Food made with ingredients from more than one food group.