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:
Now click on the interactive diagram below to learn more about these recommendations and why they are so important in achieving a healthy diet.
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.
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.
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.
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.
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).
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) |
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:
Let’s move on and learn more about the different food groups that make up a healthy diet.