Transcript Eatwell_PP

The eatwell plate
© Crown copyright 2007
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.
© Crown copyright 2007
• 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.)
© Crown copyright 2007
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.
© Crown copyright 2007
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.
© Crown copyright 2007
Milk and dairy foods
• 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.
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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.
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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.
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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.
© Crown copyright 2007
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.
© Crown copyright 2007
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!
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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.
© Crown copyright 2007