The Eatwell Guide shows how much of what we eat in general should come from each food group in order to maintain a healthy, balanced and happy diet.
You may not be able to achieve this balance at every meal, and it is not necessary! However, it is useful to try to maintain the balance for a day or even a week.
Try to eat at least 5 servings of various fruits and vegetables a day.
I know most of us still don't eat enough fruits and vegetables. They should make up more than a third of the food we eat every day.
Aim to eat at least 5 servings of a variety of fruits and vegetables each day. Choose from fresh, frozen, canned, dried or juiced, but if I were you, I would prefer the fresh one!
Remember that fruit juices and smoothies can do more harm than good if they total more than 150 ml per day.
Fruit and vegetables are a good source of vitamins, minerals and fiber, but too much of everything is harm.
Basic meals high in potatoes, bread, rice, pasta, or other carbohydrates.
Starchy foods should make up just over a third of the food we eat. You should choose whole grain varieties with higher fiber, such as whole wheat pasta and brown rice.
There are also higher fiber types of white bread and pasta.
Starchy foods, which are the main source of various nutrients in our diet, are a good source of energy.
Have alternatives for some dairy products, such as soy drinks and yogurts.
Milk, cheese, yogurt, and whole grains are good sources of protein and vitamins, as well as an important source of calcium that helps keep our bones healthy.
If possible, you should try to choose products with less fat and less sugar, such as 1% fat milk, low-fat cheese or plain low-fat yogurt.
You should eat some beans, legumes, fish, eggs, meat and other foods high in protein.
Having good sources of protein, vitamins and minerals, legumes such as beans, peas and lentils are a good alternative to meat because they are lower in fat and higher in fiber and protein.
Choose lean meats and minced meat slices, and you should eat less red and processed meats like bacon, ham, and sausage.
Aim to eat at least 2 servings of fish each week, one of which should be fatty like salmon or mackerel.
Choose unsaturated fats and spreads and eat small amounts.Unsaturated oils such as vegetable, rapeseed, olive and sunflower oils are healthier oils.
All types of fat contain high energy and should be consumed in small amounts.
You should eat foods high in fat, salt and sugar less often and in small amounts.
These foods include chocolate, cakes, biscuits, sweetened soft drinks, butter, oil and ice cream.
These are not needed in our diet, so they have to be eaten less often and in smaller amounts.
Drink plenty of fluids. The government recommends 6 to 8 cups or glasses per day.
Water, including tea and coffee, counts as low-fat milks and low-sugar or sugar-free beverages.
Juices and desserts are also included in your fluid intake, but they contain free sugars that can damage teeth, so you should limit these drinks to a total of 150 ml per day.
How does the Eatwell Guide work ?
The Eatwell Guide divides the foods we eat and drink into 5 main food groups.
You should choose a variety of different foods from each group to help you get the wide variety of nutrients your body needs to stay healthy.
It's important to get some fat in your diet, but foods high in fat, salt, and sugar are placed outside the Eatwell Plate as they aren't necessary as part of a healthy, balanced diet.
Unsaturated oils such as vegetable oil or olive oil obtained from vegetable sources are healthier types of fat.
However, all types of fat are high in energy (calories), so they should only be consumed in small amounts.
On average, women need about 2,000 calories (8,400 kilojoules) per day and men about 2,500 calories (10,500 kilojoules) per day. Most adults consume more calories than they need.
Combination Foods
Many foods such as pizzas, casseroles, pastas, and sandwiches are combinations of the food groups in the Eatwell Guide. With these meals, check the ingredients and consider how they fit into the sections in the guide to help you achieve a balanced diet.
Can anyone follow the Eatwell Guidelines ?
The Eatwell Guide applies to most of us, whether we are healthy weight or overweight, eating meat or being vegetarian.
Anyone with special dietary or medical needs may wish to consult a registered dietitian on how to adapt the Eatwell Guide to meet their individual needs.