5
Food PlanningThe 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 m
ore
for l
ess.
See
ove
rleaf
for t
ips
on e
atin
g w
ell o
n a
budg
et.
Cri
sps
Rai
sin
s
Fro
zen
pea
s
Len
tils
Soya
dri
nk
Co
us
Co
us
pas
ta
Wh
ole
w
hea
t
Bag
els
Po
rrid
ge
Low
fat
soft
ch
eese
Tun
a
Pla
inn
uts
pea
sC
hic
k
Sem
i
milk
skim
med
Ch
op
ped
tom
ato
es
low
ersa
ltan
dsu
gar
Bea
ns
Wh
ole
gra
ince
real
Pota
toes
Spag
het
ti
Low
fat
Pla
inyo
gh
urt
Lean m
ince
Low
er fa
tsp
read
Sau
ce
Oil
Veg
Ric
e
Eac
h se
rvin
g co
ntai
ns
of a
n ad
ult’s
refe
renc
e in
take
Typi
cal v
alue
s (a
s so
ld) p
er 1
00g:
697
kJ/ 1
67kc
al
Che
ck t
he la
bel
on
pac
kag
ed f
oo
ds
Ene
rgy
1046
kJ25
0kca
l
Fat
Sat
urat
esS
ugar
sS
alt
5g1.
3g34
g0.
9g
15%
38%
6.5%
7%12
.5% Cho
ose
fo
od
s lo
wer
in
fat
, sal
t an
d s
ugar
s
Sou
rce:
Pub
lic H
ealth
Eng
land
in a
ssoc
iatio
n w
ith th
e W
elsh
gov
ernm
ent,
Food
Sta
ndar
ds S
cotla
nd a
nd th
e Fo
od S
tand
ards
Age
ncy
in N
orth
ern
Irela
nd©
Cro
wn
copy
right
201
6
Use
the
Eat
wel
l Gui
de
to h
elp
you
get
a b
alan
ce o
f hea
lthie
r an
d m
ore
sust
aina
ble
food
. It
show
s ho
w m
uch
of w
hat
you
eat
over
all s
houl
d c
ome
from
eac
h fo
od g
roup
.
Eat
wel
l Gui
de
2000
kcal
250
0kca
l = A
LL F
OO
D +
ALL
DR
INK
SP
er d
ay
Eat
less
oft
en a
ndin
sm
all a
mo
unts
Cho
ose
low
er fa
t and
low
er s
ugar
opt
ions
Eat m
ore
bean
s an
d pu
lses
, 2 p
ortio
ns o
f sus
tain
ably
sour
ced
fish
per
wee
k, o
ne o
f whi
ch is
oily
. Eat
less
red
and
proc
esse
d m
eat
Pot
atoe
s, b
read
, ric
e, p
asta
and
oth
er st
archy carbohydrates
C
hoos
e w
hole
grai
n or
hig
her fi
bre
vers
ions w
ith le
ss ad
ded fat, salt and sugar
Fruit a
nd v
eget
able
s
Oil
& s
pre
ads
Eat at least 5 portions o
f a va
riety
of fr
uit a
nd v
eget
able
s ev
ery
day
LOW
LOW
HIG
HM
ED
Cho
ose
uns
atur
ated
oils
an
d u
se in
sm
all a
mo
unts
Dai
ry a
nd a
ltern
ativ
esB
eans
, pul
ses,
fish
, egg
s, m
eat
and
oth
er p
rote
ins
6-8
a d
ay
Wat
er, l
ow
er f
at
milk
, sug
ar-f
ree
dri
nks
incl
udin
g
tea
and
co
ffee
al
l co
unt.
Lim
it f
ruit
juic
e an
d/or
sm
ooth
ies
to a
to
tal o
f 15
0ml a
day
.
5
6
Shopping
Plan your meals for the week ahead – see meal planner in this toolkit
Check your cupboards and then make a shopping list so you only buy what you need
Avoid shopping when hungry or you will tend to buy more food on impulse
Buy local fruit and vegetables in season, they can be better quality, more flavoursome and cheaper
Choose value brands especially for pastas, rice and tinned fruit and vegetables
Stock up on frozen vegetables; these are just as good as fresh and can be used to bulk up stews, casseroles and soups
Check and compare prices between multi-packs and single items
Compare prices per weight using information on the shelf labels
Shop around for the best deals
Ask your butcher for advice on what cuts of meat are best value and how to cook them.
Cooking
Cook your own meals instead of buying ready meals or takeaways
As a cheaper alternative to meat, bulk up meals with beans, lentils and peas. These are great fibre providers and a good source of protein
Leftovers can be used for lunch or dinner the following day
Cook extra and freeze in individual portions especially if you are cooking for one.
Cook - it! A six week practical ‘hands on’ nutrition education programme. Email: [email protected] Tel: 028 9504 2317FareShare and FareShare FoodCloud link local stores with in date surplus food with local charities and community groups. Email: [email protected] Tel: 028 9033 2230/ 9024 6440 www.chni.org.uk
Recipe ideas: www.lovefoodhatewaste.com/recipes www.safefood.eu/Healthy-Eating/Recipes/101-Square-Meals
Here are some tips to help plan shopping and cooking.
Shopping and Cooking tips