Download The eatwell plate

The eatwell plate
Use the eatwell plate to help you get the balance right. It shows how much of what you eat should come from each food group.
Bread, rice,
potatoes, pasta
Fruit and
vegetables
Milk and
dairy foods
Meat, fish,
eggs, beans
and other non-dairy
sources of protein
Foods and drinks
high in fat and/or sugar
Public Health England in association with the Welsh Government, the Scottish Government and the Food Standards Agency in Northern Ireland
© Crown copyright 2013
and other starchy foods
Your Healthy Diet.
Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself
of the foods you love. Rather, it’s about feeling great, having more energy, and stabilizing your
mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not
alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another
saying exactly the opposite. But by using these 10 simple healthy eating tips, you can cut through the
confusion and learn how to create a tasty, varied, and healthy diet.
1: Set yourself up for success
To set yourself up for success, think about planning a healthy diet as a number of small, manageable
steps rather than one big drastic change. If you approach the changes gradually and with
commitment, you will have a healthy diet sooner than you think.
2: Moderation is key
People often think of healthy eating as an all or nothing proposition, but a key foundation for any
healthy diet is moderation. But what is moderation? In essence, it means eating only as much food
as your body needs. You should feel satisfied at the end of a meal, but not stuffed
3: It's not just what you eat, it's how you eat
Healthy eating is about more than the food on your plate—it is also about how you think about food.
Healthy eating habits can be learned and it is important to slow down and think about food as
nourishment rather than just something to gulp down in between meetings or on the way to pick up
the kids.
4: Fill up on colourful fruits and vegetables
Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient
dense, which means they are packed with vitamins, minerals, antioxidants, and fibre.
Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better.
Colourful, deeply colour fruits and vegetables contain higher concentrations of vitamins, minerals,
and antioxidants—and different colours provide different benefits, so eat a variety. Aim for a
minimum of five portions each day
5: Eat more healthy carbs and whole grains
Choose healthy carbohydrates and fibre sources, especially whole grains, for long lasting energy. In
addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants,
which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have
shown people who eat more whole grains tend to have a healthier heart.
6: Enjoy healthy fats & avoid unhealthy fats
Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair,
skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and
can reduce cardiovascular disease, improve your mood, and help prevent dementia
7: Put protein in perspective
Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into
the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for
maintaining cells, tissues, and organs.
8: Add calcium for strong bones
Calcium one of the key nutrients that your body needs in order to stay strong and healthy. It is an
essential building block for lifelong bone health in both men and women, as well as many other
important functions.
9: Limit sugar and salt
If you succeed in planning your diet around fibre-rich fruits, vegetables, whole grains, lean protein,
and good fats, you may find yourself naturally cutting back on foods that can get in the way of your
healthy diet—sugar and salt
10: Bulk up on fibre
Eating foods high in dietary fibre can help you stay regular, lower your risk for heart disease, stroke,
and diabetes, and help you lose weight. Depending on your age and gender, nutrition experts
recommend you eat at least 21 to 38 grams of fibre per day for optimal health. Many of us aren't
eating half that amount.
Useful info:
http://www.nhs.uk/Livewell/Goodfood/Pages/eatwell-plate.aspx
http://www.nhs.uk/chq/pages/1127.aspx?CategoryID=51&SubCategoryID=166
Losing weight
http://www.nhs.uk/livewell/goodfood/Pages/Goodfoodhome.aspx
The eatwell plate image is subject to Crown copyright protection, which is covered by an Open Government Licence. You
may use and re-use the eatwell plate image, and surrounding text, free of charge in any format or medium, under the terms
of the Open Government Licence. To view this licence, please visit the The National Archives website.
The eatwell plate must be acknowledged as Crown copyright and the following statement included to identify the source:
Public Health England in association with the Welsh Assembly Government, the Scottish Government and the Food
Standards Agency in Northern Ireland