Eatwell guide

• How much fruits and vegetables should you eat daily?


  About one-third of your daily food should include fruits and vegetables. Eat at least 5 portions a day (one portion is roughly 80g). Juices or smoothies count too, but only once a day - about 150ml.
• How much starchy carbohydrates should you eat daily?

  Base meals around starchy carbs, making about a third of your diet. Opt for higher-fibre, wholegrain options.
• Which dairy and alternatives should you eat daily?

  Dairy and alternatives give you protein, vitamins and calcium to keep your bones strong. Try to pick options with less fat and sugar when you can.
• What is the Eatwell guide?

  It includes 5 main food groups and is good for most people over age 2. It shows how much of each food group you need for a balanced diet, based on what you eat during the day.
• How much protein should you eat daily?

  Try to eat 70g of protein or less.
• How many servings of fish should you try to have a week?

  At least 2 servings of fish, including one oily fish.
• Which unsaturated fats should you use instead of saturated fats?

  Olive oil. Unsaturated fats are healthier and come from plants.
• Which foods are high in fats, salt and sugar and why shouldn't you eat them often?

  Foods like chocolate, cakes, biscuits, sugary drinks, butter and ice cream are not good for you because they're high in fat, sugar and energy, which are not needed in your diet.
• 8 tips for eating healthier:

  1. Include starchy carbohydrates in your daily meals
  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 for adults)
  6. Get active and be a healthy weight
  7. Dont get thirsty
  8. Dont skip breakfast
• How much water should you drink daily?

  6-8 glasses; fruit juices and smoothies count too, but limit them to no more than 150ml combined.
• What does dietary fibre, found in plant foods like wholegrain, oats, beans, fruit and veg do to help you body?


  Helps reduce the risk of heart disease, diabetes and some cancers, aids weight control and improves digestion.
• How much fibre should adults aim for daily?

  30g