The Eatwell Guide

The Eatwell PlateThe Eatwell Guide shows the different types of foods and drinks we should consume – and in
what proportions – to have a healthy, balanced diet.
The Eatwell Guide shows the proportions of the main food groups that form a healthy,
balanced diet:
• Eat at least 5 portions of a variety of fruit and vegetables every day
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing
wholegrain versions where possible
• Have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower
sugar options
• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish
every week, one of which should be oily)
• Choose unsaturated oils and spreads and eat in small amounts
• Drink 6-8 cups/glasses of fluid a day
If consuming foods and drinks high in fat, salt or sugar have these less often and in small
amounts.

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth
decay. Ideally, no more than 5% of the energy we consume should come from free sugars*.
Currently, children and adults across the UK are consuming 2-3 times that amount.

Sugary drinks have no place in a child’s daily diet but account for a surprisingly large proportion
of the daily sugar intake of both children and adults. Almost a third of the free sugars consumed
by 11-18 year olds comes from soft drinks. We should aim to swap sugary drinks for water,
lower fat milk or sugar-free drinks including tea and coffee. Be sure to check the label for added
sugar.

8 tips for eating well
1. Base your meals on starchy foods
2. Eat lots of fruit and veg
3. Eat more fish – including a portion of
oily fish each week
4. Cut down on saturated fat and sugar
5. Eat less salt – no more than 6g a day
for adults
6. Get active and be a healthy weight
7. Don’t get thirsty
8. Don’t skip breakfast

Portion sizes

Where do we get our portion sizes from for the Nutrition Program? The government report Food Portion Sizes gives clues but it was published 23 years ago so it’s out of date.

The best results come from supermarket websites.
Sainsburys Waitrose Aldi Co-op Morrisons  Tesco

The Government’s Public Health Responsibility Deal wants reduced portion sizes to reduce calorie intake.

Tesco has a Healthy Living range with reduced salt, sugar, fat and calories
The Co-op has ready meals with less than 500 calories

School Food Plan has excellent charts on portion sizes

School Food Plan portion

 

BUPA has an excellent website with portion sizes for different foods.

Starchy foods

Strachy food portions

 

 

 

Meat, fish and other proteins

Portion sizes

 

 

 

Dairy foods

portion sizes

 

 

 

 

 

Use The Nutrition Program  for portion sizes

Raw meat 80g

Bread 100 grams