Transcript The eatwell plate

Food groups
The eatwell plate
The eatwell plate shows the groups and proportions
of different foods needed to make up a healthy
balanced diet.
The eatwell plate does not have to apply to every
meal. Balance can be achieved over a day or
several days.
Fruit and vegetables
1/3 of the diet should be made
up of these foods.
This group provides:
• Fibre
• Vitamins
• Minerals
• Water
Fruit and vegetables
Eat at least five portions
a day of a wide variety
of different fruits and
vegetables.
Fresh, frozen, tinned,
dried or 100% juice, all
count.
Bread, rice, potatoes and pasta
and other starchy foods.
1/3 of the diet should be made
up of these foods.
This group provides:
• Starchy
carbohydrates
• Fibre
• Vitamins
• Minerals
Bread, rice, potatoes and pasta
and other starchy foods.
Choose
wholegrain
varieties .
Base every meal
on starchy foods.
Milk and dairy foods
Eat moderate amounts only.
About 2-3 portions a day.
This group provides:
• Calcium
• Protein
• Vitamins
Milk and dairy foods
This group is made up of
milk, yogurt and cheese.
Choose lower fat varieties.
Meat, fish, eggs, beans and
other non-dairy sources of protein
Eat moderate amounts only.
About 2-3 portions a day.
This group provides:
• Protein
• Vitamins
• Minerals, e.g. iron.
Meat, fish, eggs, beans and
other non-dairy sources of protein
Choose lean meat
to reduce the amount of fat in the diet.
Pulses (beans, lentils) are a good alternative to meat.
Fish should be consumed twice a week.
Eat oily fish
• salmon
• herring
• sardines
Food and drinks high in fat
and/or sugar
Foods from this group are not
necessary, but can be enjoyed
occasionally and in small
amounts.
This group provides:
• Fat
• Carbohydrate (sugars)
• Salt
Food and drinks high in fat, salt
and/or sugar
Cut down on saturated fat.
Choose lower fat and lower sugar options.
Avoid salty foods.
•
•
High in fat: chips, cakes.
High in sugar: sweets,
chocolate bars, soft drinks.
High in salt: crisps.
Salt
We get all the salt we need from the natural salt found
in food. There’s no need to add more!
Be careful with readymade food from supermarkets. It
usually contains a lot of salt.
Fluid
We need 2 litres (6-8 glasses ) of fluid a day.
All food and drinks count towards fluid intake,
except alcoholic drinks.
Composite foods
The food we eat is in the form of dishes or meals rather
than individual foods, e.g. pizzas, casseroles, lasagne,
sandwiches, etc.
These are called composite foods.
Composite foods are made up from more than one
food group from the eatwell plate.
Composite foods
Think about how these foods combine the groups of
the eatwell plate.