Healthy eating guidance

As you have learned already, the most useful source of healthy eating advice is the Eatwell Guide. Let’s explore the Eatwell Guide in more detail now.

In summary, the Eatwell Guide recommends that our diet should include:

  • At least five portions of a variety of fruit and vegetables a day
  • Meals based on starchy foods, such as bread, rice, pasta and potatoes
  • Some dairy foods (or alternatives), such as milk, cheese and yoghurt
  • Sources of protein, such as fish, eggs, meat and pulses
  • At least two portions of fish every week (one of which should be oily, such as salmon or mackerel)
  • Only small amounts of unsaturated oils and spreads
  • Only small amounts of foods that are high in fat, salt and sugar
  • Plenty of fluids (6-8 glasses a day) – water, low fat milk and low sugar/sugar free drinks including tea and coffee all count (as do fruit juices and smoothies, but these drinks should be limited to a combined total of 150ml per day due to sugar content)

Now click on the interactive diagram below to learn more about these recommendations and why they are so important in achieving a healthy diet.

Base meals on starchy carbohydrates

This could be potatoes, bread, rice, pasta, etc. Where possible, choose healthier options such as whole wheat pasta, wholegrain bread and brown rice for extra fibre.

Starchy foods are a good source of energy and fibre. They also contain a lot less calories than fats.

Fruits and vegetables

Eat at least five portions of fruit and vegetables every day. This can be fresh, frozen, tinned, dried or juiced.

Fruit and vegetables contain lots of vitamins as well as a chemical called antioxidant. Vitamins and antioxidants help to keep us healthy – they can even help to prevent some types of cancers and other serious illnesses. These foods are also low in fat and high in fibre.

Proteins

Include beans, pulses, fish, eggs, meat and other protein in your diet. Try to include at least two portions of fish every week (one portion should be an oily fish, such as salmon or mackerel).

Proteins in our diet help our body to stay healthy and to repair itself when needed. They also contain lots of vitamins and minerals.

When eating meat, aim for lean (less fatty) options or make sure all fat is trimmed off meat before you cook it.

Dairy and alternatives

Include some dairy or dairy alternatives in your diet. This could be milk, cheese, yoghurt and fromage frais. They are all good sources of protein, calcium and vitamins. Calcium is essential in keeping our bones strong.

It’s important to remember that dairy products can contain a lot of fat, so aim for lower-fat products where possible.

Oils and spreads

These are types of fat and they are high in energy, so it’s important to minimise the amount you include in your diet. Where possible, choose unsaturated fats (such as vegetable oil and sunflower oil).

Foods high in fat, salt and sugar

It is important to limit the amount of these foods in our diet, as they don’t offer any beneficial nutrients. These foods include crisps, cakes, chocolate, biscuits, sweets and sugary drinks.

Eating too much fat can increase the body’s cholesterol levels – this can lead to an increased risk of heart disease.

Eating too much sugar can cause tooth decay. It can also cause us to gain weight as these foods contain a high number of calories.

The table below shows the limits on sugar intake for different age groups.

Age group Sugar intake per day
Children aged four to six No more than 19g (about the same as five sugar cubes)
Children aged seven to 10 No more than 24g (about the same as a Snickers bar)
Children aged 11 or over and adults No more than 30g (about the same as seven teaspoons of sugar or a single can of Coca-Cola)

Drink plenty of fluids

According to the Eatwell Guide, the government recommends that we drink 6-8 cups/glasses a day.

Water, low-fat dairy drinks, tea, coffee and low-fat/sugar-free drinks all count towards this 6-8 cups/glasses a day target. Fruit juices and smoothies can also count, but they should be limited as they contain a lot of sugar.

According to the most recent NHS guidelines, to have a healthy, balanced diet, people should try to eat:

  • Plenty of fruit and vegetables
  • Plenty of starchy foods, such as bread, rice, potatoes and pasta
  • Some meat, fish, eggs, beans and other non-dairy sources of protein
  • Some milk and dairy foods
  • Just a small amount of food and drinks that are high in fat and/or sugar.

Let’s move on and learn more about the different food groups that make up a healthy diet.