Eat well guide

• Fruit and vegetable:

  • 1/3 of daily food intake
  • Five portions per day

  One portion =

  • One medium size piece of fruit
  • 3 heaped tablespoons of vegetables
  • 1 small glass of smoothie
• Proteins:

  • Two portions of fish every week
  • One should be oily
  • Soya beans (meat, free option)
• Carbohydrate:

  • 1/3 of daily food intake
  • High-fibre foods, add wholegrain options
• Oils and spreads:

  • unsaturated
  • Not frequent
• Dairy:

  • low fat options
• Calorie intake:

  • Men = 2500Kcal
  • Woman = 2000Kcal
• Men need more because generally taller and more lean muscle
• Woman need iron because of menstruation
• Calcium and vitamin D decrease risk of bone disease