• 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 healthydiet.
• Shows proportions representative of food eaten over a day or more.
Fruit and vegetables
• This group should make up justover a third of the foodeateneachday.
• Aim to eat at least fiveportions of a variety each day.
• Choose from fresh, frozen, canned, dried or juiced.
• A portion is around 80g (3heaped tbs).
• 30g of driedfruit or 150ml glass of fruitjuice or smoothie count as a max of 1 portion each day.
Potatoes, bread, rice, pasta or other starchy carbohydrates
• Base meals around starchycarbohydrate food.
• This group should make up justover a third of the diet.
• Choose higher-fibre, wholegrainvarieties.
Dairy and alternatives
• Good sources of protein and vitamins.
• An important source of calcium, which helps to keep bonesstrong.
• Should go for lowerfat and lowersugar products where possible.
Beans, pulses, fish, eggs, meat and other protein
• Sources of protein, vitamins and minerals.
• Aim for at least twoportions of fish a week, oneoily, and people who eat more than 90g a day of red or processed meat, should cutdown to no more than 70g a day.
Oil and spreads
• Unsaturatedfats are healthier fats that are usually from plant sources and in liquid form as oil, e.g. olive oil.
• Generally, people are eating toomuchsaturated fat and need to reduceconsumption.
Foods high fat, salt and sugar
• Includes products such as chocolate, cakes, biscuits, fullsugar softdrinks, butter and icecream.
• Are high in fat, sugar and energy and are notneeded in the diet.
• If included, should be had infrequently and in smallamounts.
8 tips for healthier eating
Base your meals on starchy carbohydrates.
Eat lots of fruit and veg.
Eat morefish – including a portion of oilyfish.
Cutdown on saturatedfat and sugar.
Eat lesssalt (max. 6g a day for adults).
Get active and be a healthyweight.
Don’t get thirsty.
Don’tskipbreakfast.
Hydration
• Aim to drink 6-8glasses of fluid every day.
• Water, lowerfatmilk and sugar-freedrinks including tea and coffee all count.
• Fruitjuice 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 heartdisease, diabetes and some cancers, help weightcontrol, bulkup stools, preventconstipation, improve guthealth.
• 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 foodsneeded in the diet.
Hydration: The process of replacingwater in the body.
Dietary fibre: A type of carbohydratefound in plantfoods.
Composite/combination food: Food made with ingredients from morethanonefoodgroup.