The eatwell plate

1. The eatwell plate

2. The Eatwell shows the balance and variety of different foods that make a healthy, balanced diet. It is made up of five different food groups.

3. Healthy eating is about balancing the foods you eat. All foods can be included in a healthy diet, as long as the overall balance is right. • The Eatwell plate shows the balance of foods that make up a healthy diet over a day or more. You do not have to meet this balance at every meal time. • The Eatwell plate can be used by most people, no matter their background. (Pregnant women and very young children can use it, but also need to consider other requirements.)

4. Fruit and vegetables * Eat more fruit and vegetables. * We should all eat at least 5 portions of fruit and vegetables every day. * A portion of roughly what fits into the palm of your hand, or a glass of juice. * All fruits and vegetables count, except potatoes. * Fresh, canned, dried, frozen and juiced fruit and vegetables all count. * This group is needed to keep the gut healthy and protect us against diseases.

5. Bread, rice, potatoes, pasta and other starchy foods • • This group includes: • • different types of bread, rice, pasta and noodles; • • potatoes, yam and plantain; • • breakfast cereals. • • Eat more from this group – try to include something from this food group at each meal. • • Choose wholemeal and wholegrain varieties. • This group is needed for energy and to keep the gut healthy.

6. • This group includes: milk, cheese and yogurt. • This food group is an important for healthy bones and teeth. • We need to eat 2-3 foods from this group a day e.g. a glass of milk, a pot of yogurt or a matchbox size piece of cheese. • Go for lower fat versions, e.g. semi-skimmed milk, low fat yogurt or reduced fat cheese. Milk and dairy foods

7. Meat, fish, eggs, beans and other non-dairy sources of protein • This group includes: • - meat, e.g. beef, chicken or lamb; • - fish, e.g. tuna, salmon or cod; • - alternatives, e.g. eggs, nuts, beans and lentils. • This group is needed for growth, development and repair, and to stay healthy. • Visible fat and skin should be trimmed from meat and poultry before you cook or eat it. • Bake, steam, grill or microwave rather than frying as these are healthier ways to cook food. • We should all eat at least two portions of fish a week - one portion should be from an oily fish, e.g. salmon, mackerel or sardines.

8. Foods and drinks high in fat and/or sugar • This group contains: • foods containing fat, e.g. pastry, margarine, oil. • foods containing sugar, e.g. jam, biscuits, sweets. • Foods from this group should be eaten in small amounts. • If you have food and drinks containing sugar, have them as part of your meals, rather than between meals. This will help to protect your teeth from dental decay.

9. Practical uses - some tips: Fruit and vegetables • Add a salad and some vegetables to main meals. • Go for fruit instead of puddings, e.g. fruit salad or fruit kebabs. • Sprinkle dried or fresh fruit onto breakfast cereal and yogurt. Bread, rice, potatoes, pasta and other starchy foods • Use thick cut bread for sandwiches. • Use different types of bread to increase variety, e.g. wholemeal, bagels, pitta. • Go for more pasta, rice or potato with your main meals. Milk and dairy foods • Use semi-skimmed or skimmed milk. • Go for lower-fat yogurts. • Use reduced fat cheese in sandwiches.

10. Practical uses - some tips: Meat, fish, eggs, beans and other non-dairy sources of protein • Add beans to main meals, e.g. red kidney beans in a chilli or baked beans in a Shepherd’s pie. • Use lean meat and remove visible fat or skin, e.g. remove skin from chicken. • Include fish on a regular basis, both oily and white varieties, as well as eggs, nuts and seeds.  Foods and drinks high in fat and/or sugar • Grill or oven bake foods instead of frying. • Use fats and oils sparingly, try a spray oil. • Use dried or fresh fruit to sweeten dishes e.g. dried apricots in cous cous. 

11. What does this mean to me? When you decide what to eat, think about the foods that you’ve already eaten – try to balance out different foods. Have lots of different types of foods in your diet – make it varied. Don’t be boring and go for the same thing everyday! Drink plenty of water, fruit juice and milk. Enjoy your food!

12. Summary • The Eatwell plate is the healthy eating model for the UK. • It is made up of 5 different food groups and shows the balance and variety of foods we should have in our diet. • Most people can use it as a guide, although pregnant women and young children have other requirements too. • The majority of the food in our diet should come from the fruit and vegetables food group and the bread, other cereals and potatoes food group. • Eat at least 5 portions of fruit and vegetables each day, and have two portions of fish a week, one of which should be oily.