The Eatwell guide
The Eatwell guide shows what kind of foods you should eat, and in what proportions, to have a goodly and balanced diet and more sustainable food. This includes everything you eat and drink during the day .
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Reading: The Eatwell guide
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Fruit and vegetables
Eat at least five portions of a variety show of fruit and vegetables every day. This section should make up just over a third base of the food you eat each day .
Fresh, freeze, dried and tinned ( in juice or water ) all count, deoxyadenosine monophosphate well as unsweetened fruit juices and smoothies ( maximum 150ml, once a day ). Try to have a assortment .
For newly, freeze or canned yield and vegetables, a share is 80g, but a part of dry fruit is around 30g and only counts once a day. Limit fruit juice and smoothies to 150ml a day because of the sugars in them .
Try to avoid adding rich people sauces or butter to your vegetables and boodle or syrups to fruit. besides, make certain tinned fruit and vegetables don ’ t have added salt and/or sugar .
- Read and download our portion guides for fruit and vegetables.
Potatoes, bread, rice, pasta and other starchy carbohydrates
Starchy foods should make up just over a third of the food we eat. Choose wholegrain or higher fiber versions of products like breads, rice or pasta and leave skins on potatoes .
‘ early starchy carbohydrates ’ means foods such as breakfast cereals, porridge, yams and plantains .
Choose wholegrain versions where possible for more fiber, vitamins and minerals. Higher fiber versions of ashen boodle and pasta can help you to increase your fiber consumption, if you use these as a ersatz for standard white versions of these foods .
Dairy and alternatives
Choose lower-fat and lower-sugar options where potential .
milk, cheese, yogurt, fromage frais, quark and non-dairy alternatives are included in this group .
Try swapping whole or semifinal skimmed milk for 1 per penny fat milk. low or dilute fat versions of dairy products are widely available, including tall mallow .
alternatively, buy standard products in smaller amounts and eat them less much.
If you are using dairy alternatives ( such as soy, oat or rice milks ), it ’ south authoritative to choose unsweetened and calcium- strengthen versions .
Beans, pulses, fish, eggs, meat and other proteins
These foods are sources of protein, vitamins and minerals, so it ’ south authoritative to include foods from this group .
Beans and pulses are good alternatives to meat as they are gloomy in fat and high in protein, fiber, vitamins and minerals. Aim to have 2 portions of sustainably sourced pisces per week, one of which is buttery .
Eat less bolshevik and process kernel such as sausages, bacon and cured meats and if you eat more than 90g judge to cut down to no more than 70g per day. Remove skin and visible fat from kernel and poultry .
Oils and spreads
Some fats in our diet are necessity, but we need to think about the type of fatty we add to our food, because by and large we are eating excessively much saturated fatty .
Unsaturated oils such as rapeseed, olive or sunflower oils are healthier choices than saturated fats like butter and lard. Swapping butter for lower adipose tissue unsaturated adipose tissue spreads is a way to reduce your saturated fat inhalation .
Because of the saturate fatty content, butter is not included in this section but in the ‘ foods to eat less often and in little amounts ’ section as it ’ s not needed for a healthy diet .
All types of fat are high in energy, and therefore cutting down on these foods could help to control your weight unit .
Foods to eat less often and in small amounts
This includes food and drinks high in fat and sugar such as cakes, biscuits, cocoa, sweets, puddings, pastries, frost cream, fix, beloved, crispen, sauces, butter, cream and mayonnaise .
These foods are not needed in the diet so, should be consumed occasionally and in little amounts .
Water, lower fatness milk and sugar free drinks including tea and coffee all count .
Aim to have the equivalent of 6-8 glasses of fluent a day .
Limit fruit juice and/or smoothies to a entire of 150ml a day.
Colour coded labels on the battlefront of packs can help you to choose between foods and pick those that are lower in calories, fat, saturated fat, sugar and salt .
- Get more information on food labelling.
- Or if there aren’t front-of-pack labels, get our guide to back-of-pack nutrition labels.
The above guidance does n’t apply to children under the age of two, because they have different nutritional needs. From the ages of two to five, children should gradually move to eating the same foods as the remainder of the family, in the proportions shown on the Eatwell template .