Average adult
A model of how to eat healthily Shows the different types of food we need to eat and in what proportions to have a well balanced and healthy diet Not a model of each meal Applies to most people, including children aged 2 years and over
1. Fruit and Vegetables 2. Potatoes, bread, rice, pasta and other starchy carbohydrates 3. Dairy and alternatives 4. Beans, pulses, fish, eggs, meat and other proteins 5. Oils and spreads Foods that are high in sugar, fat and salt; hydration; labeling and energy intake
The eatwell guide shows the different types of food and drink we should consume and in what proportions Each segment is a different size to represent the amount of this food type that we should eat
Provide vitamins, minerals & fibre Reduces risk of chronic diseases Aim for at least 5 portions each day, making up just over a third of the food we eat Fresh, frozen, canned and dried fruit/veg count Ensure the canned products have no added salt or sugar Dried fruit are best eaten with a meal to protect our teeth 1 glass (150ml) of fruit juice or smoothie, counts as a maximum of 1 portion a day Juices and smoothies do not contain whole fruit so some fibre will be lost Encourage different colours for each portion Eat a rainbow
Should make up just over a third of the food we eat Provide energy (generally used slowly by the body) Very important for a healthy diet have some at each mealtime Wholegrain: increase fibre intake digested slower, keeps us feeling fuller for longer Includes wholegrain breakfast cereal Watch out for added sugar, fat and salt
Try to have some milk and dairy food (or dairy alternatives) Cheese, yoghurt, fromage frais, milk Good sources of protein, vitamins and calcium Calcium is required for healthy bones and teeth, also used in blood clotting and for regulating heart beat Encourage lower-fat options e.g. skimmed/semi-skimmed milk, low fat yoghurts, reduced fat cheese
Good sources of protein, vitamins and minerals Important for muscle growth & repair Includes beans, pulses (lentils, chickpeas), nuts, seeds, soya products, quorn, tofu, meat, fish, eggs Fish encourage twice weekly - 1 portion to be an oily fish - good source of omega 3 Choose lean cuts of meat and try to avoid processed meats
Some fat in the diet is essential Unsaturated fats are healthier fats, swapping from saturated to unsaturated will help to reduce cholesterol in the blood Includes: unsaturated oils (vegetable, rapeseed, olive, sunflower) and lower fat spreads (margarine) Butter IS NOT included in this section
Includes: Chocolates, cakes, biscuits, full-sugar soft drinks, butter, ice cream, honey, jam, mayonnaise, cream, puddings, takeaways, pastries, crisps We do not need these foods in our diet and so if included should only be done infrequently and in small amounts Provide excess sugar, fat, salt and energy (generally used quickly by the body) High amounts may lead to weight gain and tooth decay
Aim to drink 6-8 glasses of fluid every day Swap sugary soft drinks for diet, sugar free or no added sugar varieties to reduce your sugar intake Includes: Water, lower fat milk and sugar free drinks including tea and coffee Fruit juice and smoothies also count, although they are a source of free sugars* and so you should limit to no more than a combined total of 150ml (a small glass) per day *Free sugars any sugar added to food or drink products by the manufacturer, cook or consumer including those naturally found in honey, syrup and unsweetened fruit juices
Average energy intake (kcal) per day Men - 2500 kcal Women 2000 kcal Advice on children energy intake and reading nutritional labels can be found on the eatwell guide at: www.foodstandards.gov.scot/nutrition-healthy-eating An example of a food label
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 and 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 glasses of fluid every day If consuming foods and drinks high in sugars, fat and salt have these less often and in small amounts Look at food labels
Ask pupils to recall what food / drink adverts they have seen Have pupils write them down onto sticky-post-it notes Have pupils place the food / drink items onto the correct eatwell guide section For Foods high in sugar, fat and salt place to the side of the eatwell guide Discuss the medias influence on our diet in relation to the eatwell guide