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5 Food Planning The Eatwell Guide below illustrates the variety and the proportions of each food group we should eat in order to have a well balanced and healthy diet. Eat more for less. See overleaf for tips on eating well on a budget. C r i s p s Raisins F r o z e n p e a s Lentils Soya drink Cous Cous pasta Whole wheat B a g e l s P o r r i d g e L o w f a t s o f t c h e e s e T u n a P l a i n n u t s p e a s C h i c k Semi milk skimme d C h o p p e d t o m a t o e s l o w e r s a l t a n d s u g a r B e a n s Whole grain cereal P o t a t o e s Spaghetti L o w f a t P l a i n y o g h u r t Lean mince Lower fat spread S a u c e O i l V e g Rice Each serving contains of an adult’s reference intake Typical values (as sold) per 100g: 697kJ/ 167kcal Check the label on packaged foods Energy 1046kJ 250kcal Fat Saturates Sugars Salt 5g 1.3g 34g 0.9g 15% 38% 6.5% 7% 12.5% Choose foods lower in fat, salt and sugars Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2016 Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group. Eatwell Guide 2000kcal 2500kcal = ALL FOOD + ALL DRINKS Per day Eat less often and in small amounts C h o o s e lo w er fat a n d lo w e r s u g ar o ptio ns E a t m o re b e a n s a n d p u ls e s , 2 p o r t i o n s o f s u s t a i n a b ly s o u rc e d fi s h p e r w e e k , o n e o f w h i c h i s o i l y . E a t l e s s re d a n d p ro c e s s e d m e a t P o tato e s, bre a d, rice, p asta and other starchy carb o hydrates C h o o s e w h ole grain or hig her fibre versions with less ad d ed fat, salt an d su g ar Fruit a n d ve g eta ble s Oil & spreads E at at least 5 p ortio ns of a variety of fruit an d ve g eta ble s e v ery d a y LOW LOW HIGH MED Choose unsaturated oils and use in small amounts D a ir y a n d altern ative s B eans, p uls e s, fi s h , e g g s , m e a t a n d o t h e r p r o t e i n s 6-8 a day Water, lower fat milk, sugar-free drinks including tea and coffee all count. Limit fruit juice and/or smoothies to a total of 150ml a day. 5
