eatwell guide

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    • 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.
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