Transcript Eatwell plate foundation.

The eatwell plate
(Foundation)
© BRITISH NUTRITION FOUNDATION 2013
Learning objectives
To understand a healthy diet is made up from a
variety and balance of different foods and drinks,
as depicted in The eatwell plate.
To learn more about the different food groups of
The eatwell plate model.
To understand and be able to categorise foods
and drinks into groups as depicted in The eatwell
plate.
To be able to classify composite dishes.
© BRITISH NUTRITION FOUNDATION 2013
Healthy diet
A healthy diet comprises a
balance of a variety of foods.
This provides all the nutrients
that are needed by the body.
Energy is important for life and
this is provided by the
carbohydrate, protein and fat
in the diet.
Getting the right amounts of
vitamins, minerals, dietary fibre
and water is also important for
health.
© BRITISH NUTRITION FOUNDATION 2013
Healthy diet
All foods and drinks can be part
of a healthy diet.
It is important to think about:
• the type of foods and drinks
consumed;
• how often different foods and
drinks are included in the diet;
• how much of these different
foods and drinks are
consumed.
© BRITISH NUTRITION FOUNDATION 2013
The eatwell plate
The healthy eating model used in the UK is called
The eatwell plate, which is made up of different
food groups. It shows the types and proportions of
different groups of food which are needed to make
up a healthy, varied diet.
© BRITISH NUTRITION FOUNDATION 2013
© BRITISH NUTRITION FOUNDATION 2013
The eatwell plate
Not every meal has to be in
the same proportions as The
eatwell plate. However,
balance should be achieved
over a day or several days.
The eatwell plate guide is
suitable for most people over
the age of 2.
Young children and pregnant
women have different
nutritional needs from the
general population.
© BRITISH NUTRITION FOUNDATION 2013
Food groups
The eatwell plate is made up
of 5 food groups:
• fruit and vegetables;
• bread, rice, potatoes, pasta
and other starchy foods;
• milk and dairy foods;
• meat, fish, eggs, beans and
other non-dairy sources of
protein;
• foods and drinks high in fat
and/or sugar.
© BRITISH NUTRITION FOUNDATION 2013
Food groups
The diet should be based on
bread, rice, potatoes, pasta and
other starchy foods and fruit and
vegetables.
A variety of foods from these two
groups are needed, with each
group making up one-third of
the diet.
Most of the remaining third of the
diet should be made up of milk
and dairy foods and meat, fish,
eggs, beans and other non-dairy
sources of protein.
Only a small amount of foods
and drinks high in fat and/or
sugar should be included.
© BRITISH NUTRITION FOUNDATION 2013
The eatwell plate food groups:
Fruit and vegetables
This is the fruit and vegetables group.
This group of foods should make up
one-third of the diet.
Fruit and vegetables provide dietary
fibre, folate, vitamin C, vitamin A,
some minerals and water.
Choose a wide variety of different
fruit and vegetables and aim to eat
at least 5 different portions every
day (5 A DAY).
Fresh, frozen, dried, canned and
juiced ones all count. Potatoes are
not included because they are a
starchy food.
© BRITISH NUTRITION FOUNDATION 2013
Fruit and vegetables
A portion is 80g. As a rough guide, a
portion is the amount of fruit or
vegetables that you can hold in your
hand. For example:
• 1 apple, orange, pear or banana;
• half a large grapefruit;
• a slice of melon;
• 2 satsumas;
• 2 plums;
• 1 handful of grapes, cherries or
berries;
• 1 heaped tablespoon of dried fruit
(such as raisins);
• 3 heaped tablespoons of vegetables
(raw, cooked, frozen or canned);
• 1 dessert bowl of mixed salad.
© BRITISH NUTRITION FOUNDATION 2013
Fruit and vegetables
A 150ml glass of 100% fruit or
vegetable juice counts as 1
portion no matter how much
you drink.
Smoothies can count as 2 of
your 5 A Day (if they include at
least 80g crushed fruit or
vegetable and at least 150ml
fruit juice).
© BRITISH NUTRITION FOUNDATION 2013
The eatwell plate food groups:
Bread, rice, potatoes,
pasta and other starchy foods
This is the bread, rice, potatoes,
pasta and other starchy foods
group. About a third of what
we eat should come from this
group.
This group also includes
breakfast cereals, cous cous,
yam, quinoa, pearl barley,
cassava and other types of
starchy foods.
© BRITISH NUTRITION FOUNDATION 2013
Bread, rice, potatoes,
pasta and other starchy foods
We should include at least
one food from this group at
each meal occasion, such as
cereals at breakfast or a
jacket potato at lunch.
Can you think of some
examples?
• Porridge or wholegrain
breakfast cereal
• Chicken salad sandwich
• Stir-fried vegetables with
rice or noodles
• Curry with rice or naan
bread
• Spaghetti Bolognese
© BRITISH NUTRITION FOUNDATION 2013
Bread, rice, potatoes, pasta and
other starchy foods
This group provides starchy
carbohydrate, dietary fibre, B
vitamins and some minerals, e.g.
iron and calcium.
Wholegrain or wholemeal
varieties such as wholegrain
breakfast cereal or wholemeal
bread are high in dietary fibre.
Brown rice and potatoes also
provide fibre.
© BRITISH NUTRITION FOUNDATION 2013
The eatwell plate food groups:
Milk and dairy foods
This is the milk and dairy foods
group. A moderate amount
of these foods is needed in
the diet.
This group includes milk,
cheese, yogurt, fromage frais
and calcium fortified
products, such as soya.
This group does not include
butter, eggs and cream as
these fall into other food
groups.
© BRITISH NUTRITION FOUNDATION 2013
Milk and dairy foods
A range of nutrients is
provided by this group,
including protein, B vitamins,
vitamin A and minerals, e.g.
calcium, zinc.
Most people should opt for
lower fat versions, although
this does not apply to children
under 2 years of age.
© BRITISH NUTRITION FOUNDATION 2013
The eatwell plate food groups:
Meat, fish, eggs, beans and
other non-dairy sources of
protein
This is the meat, fish, eggs,
beans and other non-dairy
sources of protein group. A
moderate amount of these
foods is needed in the diet.
This group also includes nuts,
seeds, beans and pulses,
beancurd and hummus.
A range of nutrients is
provided, including protein, B
vitamins, vitamins A and D and
some minerals, e.g. iron, zinc.
© BRITISH NUTRITION FOUNDATION 2013
Meat, fish, eggs, beans and other
non-dairy sources of protein
Meat includes fresh and frozen meat
and meat products such as bacon,
salami, sausages, beef burgers and
paté.
Fish includes fresh, frozen, smoked
and canned fish as well as fish
products such as fish fingers and fish
cakes.
Non-dairy sources of protein include:
• nuts;
• tofu;
• mycoprotein;
• textured vegetable protein (TVP);
• beans, e.g. red kidney beans and
canned beans;
• pulses such as lentils and split peas.
© BRITISH NUTRITION FOUNDATION 2013
Meat, fish, eggs, beans and other
non-dairy sources of protein
The government recommendations
for this group are:
- red and processed meat: no
more than 70g per day;
- fish: at least two portions of fish
each week, one of which should
be an oily fish (e.g. salmon,
mackerel, trout, sardines or fresh
tuna).
Beans and pulses such as kidney
beans, chickpeas and lentils also
count towards the 5 A DAY fruit
and vegetable target, but can be
only counted once, no matter how
much is consumed.
© BRITISH NUTRITION FOUNDATION 2013
The eatwell plate food groups:
Foods and drinks high in fat
and/or sugar
This is the foods and drinks high
in fat and/or sugar group.
These foods should be used
sparingly if eaten every day
(such as butter, spreads and
oil) or not eaten too often
(such as sweets, biscuits, cakes
and some savoury snacks).
© BRITISH NUTRITION FOUNDATION 2013
Foods and drinks high in fat and/or sugar
The following foods are high in fat:
• margarine, butter and other spreading
fats and reduced fat spreads;
• cooking oils and oil-based salad dressings;
• mayonnaise;
• cream;
• fried foods including fried chips;
• most chocolate, some crisps and biscuits;
• pastries, cake, puddings and ice-cream;
• rich sauces and gravies.
The following foods are high in sugar:
• soft drinks (not diet drinks);
• sweets;
• jam;
• sugar and honey;
• cakes, puddings and biscuits;
• pastries and ice-cream.
© BRITISH NUTRITION FOUNDATION 2013
Foods and drinks high in fat
and/or sugar
It is important to have a small
amount of fat in the diet, but
foods containing a lot of fat will
be high in energy. Foods
containing high amounts of
saturated fat should only be
eaten in small amounts.
Sugar adds flavour and
sweetness to foods, but frequent
consumption of sugarcontaining foods and drinks is
associated with an increased
tendency towards tooth decay,
especially in those with poor
dental hygiene.
© BRITISH NUTRITION FOUNDATION 2013
Salt
Salt is not featured on The
eatwell plate. Maintaining a
normal blood pressure is
important for health. Eating too
much salt may raise blood
pressure and lead to stroke
and heart disease.
It is estimated that 75% of the
salt we eat comes from the
food we buy readily prepared,
such as bread and cereal
products, meat products and
some ready meals. Use the
labels when buying foods to
select lower salt options.
© BRITISH NUTRITION FOUNDATION 2013
Composite food
Many recipes and dishes we
eat are made up of foods
from more than one group of
The eatwell plate.
These are called composite
foods.
Can you think of some
examples?
• Shepherds pie
• Lasagne
• Pizza
© BRITISH NUTRITION FOUNDATION 2013
Composite food
What food groups are covered by the following?
Grilled sausages, scrambled egg, baked beans,
grilled tomatoes and mushrooms. White toast with
spread. Fresh orange juice.
Chicken salad sandwich. An orange. A biscuit.
Fresh fruit smoothie.
Ham and cheese pizza with mixed salad. A slice
of cake.
Spinach and chickpea curry with rice. Fresh
mango with low-fat yogurt.
© BRITISH NUTRITION FOUNDATION 2013
Summary
A healthy diet includes a large variety
of foods from each of the food groups
on The eatwell plate. This provides all
the nutrients needed.
We should eat more fruit and
vegetables and bread, rice, potatoes,
pasta and other starchy foods.
Main meal dishes are usually made
from two or more of these food groups
and are called composite dishes.
© BRITISH NUTRITION FOUNDATION 2013
To watch a video podcast about The eatwell
plate click the link below.
© BRITISH NUTRITION FOUNDATION 2013
Question
True or false?
The eatwell plate applies to
people over 2 years of age.
True
False
© BRITISH NUTRITION FOUNDATION 2013
True. The eatwell plate guide is
suitable for most people over
the age of 2.
© BRITISH NUTRITION FOUNDATION 2013
Next
question
Question
Which of these best represents
a portion of fruit or vegetables?
1 cucumber
2 plums
3 oranges
4 raisins
© BRITISH NUTRITION FOUNDATION 2013
Wrong answer.
Try again
© BRITISH NUTRITION FOUNDATION 2013
Next
question
Correct answer.
© BRITISH NUTRITION FOUNDATION 2013
Next
question
Question
How often should starchy foods
be eaten each day?
Just a little
Just as
snacks
With each
meal
Never
© BRITISH NUTRITION FOUNDATION 2013
Wrong answer.
Try again
© BRITISH NUTRITION FOUNDATION 2013
Next
question
Correct answer.
© BRITISH NUTRITION FOUNDATION 2013
Next
question
Question
Which food group is
particularly important for
calcium?
Fruit and vegetables
Bread, rice, potatoes, pasta and
other starchy foods
Milk and dairy foods
Meat, fish, eggs, beans and other
non-dairy sources of protein
© BRITISH NUTRITION FOUNDATION 2013
Wrong answer.
Try again
© BRITISH NUTRITION FOUNDATION 2013
Next
question
Correct answer.
© BRITISH NUTRITION FOUNDATION 2013
Next
question
Question
In which food group does
butter belong?
Bread, rice, potatoes, pasta and
other starchy foods
Milk and dairy foods
Meat, fish, eggs, beans and other
non-dairy sources of protein
Foods and drinks high in fat and/or
sugar
© BRITISH NUTRITION FOUNDATION 2013
Wrong answer.
Try again
© BRITISH NUTRITION FOUNDATION 2013
The end
Correct answer.
The end
© BRITISH NUTRITION FOUNDATION 2013
British Nutrition Foundation
Imperial House
15-19 Kingsway
London WC2B 6UN
Telephone: 020 7557 7930
Email: [email protected]
Web: www.nutrition.org.uk www.foodafactoflife.org.uk
© BRITISH NUTRITION FOUNDATION 2013