Download Eatwell Plate

Trust membership Event – Healthy eating
Marianne Hall & Jenna Wilson
Dieticians
The Eatwell Plate
The eatwell plate shows the types and
proportions of a variety of foods required
to make up a healthy balanced diet
The eatwell plate does not have to apply to
every meal. The balance can be achieved
over a day or several days.
The eatwell plate is for everyone age 2+
Food Groups
• Bread, rice, potatoes, pasta and other
starchy foods
• Milk and dairy foods
• Food and drink high in fat and/or sugar
• Meat, fish, eggs, beans and other nondairy sources of protein
• Fruit and vegetables.
Bread, rice, potatoes, pasta and
other starchy foods
Starchy food is a really important part of a healthy diet and should make up
about 1/3 of the food we eat. Try to choose wholegrain varieties when possible
This group provides:
•Carbohydrates
•Dietary Fibre
•B vitamins
•Minerals, e.g. iron
and calcium
Bread, rice, potatoes, pasta and
other starchy foods
Try to include at least one starchy
food with each of your main
meals.
Wholegrain varieties contain more
fibre, which is digested slower,
making us feel fuller for longer.
Avoid having them fried
Avoid adding too much fat (butter)
Avoid adding rich sauces/dressings
Milk and dairy foods
Try to eat a moderate amount of these foods in the diet and try to choose
lower fat versions when possible
This group provides;
• Protein
• Calcium
• Vitamins A and D
• Vitamin B12
Milk and dairy foods
This group consists of milk, yoghurt and cheese.
Some dairy foods can be high in fat and saturated
fat.
Lower fat versions are available- semi skimmed,
skimmed, low fat yoghurts or fromage frais, and
low fat cheeses (e.g edam, half fat cheese and
camembert)
Check the amount of fat by looking at the nutrient
information on the labels.
Foods and drink high in fat and/or
sugars
Try to eat just a small amount of these foods and drinks
This group includes;
• Fat
•Carbohydrates (sugars)
Foods and drink high in fat and/or
sugars
This group is made up of food and drink
high in fat and/or sugar.
Foods high in fat; margarine, butter,
spreading fats, cooking oils, salad
dressings, mayo, chocolate, puddings, ice
cream, cakes
Foods and drinks containing sugar; Soft
drinks, sweets, jams, sugars.
Eat foods containing fat sparingly and look
out for low fat alternatives.
Saturated and Unsaturated Fats
Saturated Fat
Unsaturated Fat
Having too much fat can increase the
Having unsaturated fats in place of
amount of cholesterol in the blood which saturated fats can help lower blood
increases the chance of developing heart cholesterol
disease.
Foods high in unsaturated fats include;
Foods high in saturated fats include;
vegetable oils (sunflower, rapeseed),
Meat pies, sausages, hard cheese, butter, oily fish, avocados, nuts and seeds.
lard, pastries, cakes and biscuits
Tips
Swap butter, ghee, coconut oil with small amounts of olive, rapeseed or sunflower oils and
spreads.
Lean cuts of meats- remove visible fat
Read food labels
Opt to grill, bake, steam, boil or poach
Use semi-skimmed or skimmed milk
Match boxed size portion of cheese.
Meat, fish, eggs and beans and other
non-dairy sources of protein
Eat a moderate amount of these in the diet, and choose lower fat versions
whenever possible
This group provides;
• Protein
• Vitamins – A, B, D
• Iron
• Zinc
• Magnesium
Meat, fish, eggs and beans and other
non-dairy sources of protein
As well as being great sources of
protein, these types of food are rich in
vitamins and/or minerals, so try to eat
some foods from this group everyday.
Aim for at least 2 portions of fish per
week, including a portion of oily fish.
Beans, such as canned baked beans
and pulses are in this group and are a
good source of protein for vegetarians
Choose lower fat versions (lean or extra
lean meats)
Cut off visible fat
Poultry without the skin
Cook without adding extra fat
Oily Fish
•
•
Oily Fish – High in omega 3 – good for heart health
Some types of oily fish:
Salmon
Trout
Mackerel
Herring
Sardines
Pilchards
Kipper
Eel
Whitebait
Tuna (fresh only, not canned)
Anchovies
Swordfish
Bloater
Carp
Fruit and Vegetables
1/3 of the diet should consist of fruit and vegetables
This group provides;
• Dietary Fibre
• Vitamins A, C
• Minerals
• Water or fluid
Fruit and Vegetables
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•
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Try to eat at least 5 portions of
fruit and vegetables a day.
Eat a variety of different fruit and
vegetables
Fruit and vegetables are low in
energy and fat which can help
maintain a healthy weight
Can be fresh, frozen, canned,
dried or juice.
Fruit juice only counts as one
portion however much you drink.
Avoid adding fat or rich sauces to
vegetables
Avoid adding sugar or syrup to
fruit.
Portion Sizes?
Salt
•82% men and 65% women eat too much salt in the UK
• Adults should have no more than 6g/day
•¾ of the salt we eat is contained in food already
•Eating too much salt can raise your blood pressure
•People with high blood pressure are more likely to develop heart disease or
have a stroke.
High – is more than 1.5g salt per 100g
Low – is 0.3g salt or less per 100g
Salt
Tips to reduce your salt intake
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Check food labels – opt for low salt varieties
Add less salt when cooking
Don’t put salt on the table
Flavour your food with pepper, herbs, garlic, spices or
lemon instead
• swap salty snacks (crisps, nuts) for fruit or veg
• Avoid saltier foods such as bacon, cheese, takeaways,
ready meals and other processed meals.
Is butter better than vegetable
spread??
• Saturated fats are known to contribute to high
cholesterol levels
• High cholesterol levels lead to atherosclerosis
and the narrowing of the coronary arteries
• But a new study has failed to showed a link
between saturated fat intakes and heart disease.
• This study does have its limitations therefore
further research needed
Is butter is better than vegetable
spread??
• Recommendations:
• Continue to choose products derived from
vegetable and plant oils.
• Choose lower fat dairy products and trim
sources of fat from meat
• Reduce consumption of products such as
cakes, biscuits, crisps (Trans fats)
• False (at the moment)
Is red meat worse for you than
white meat??
• Both contain protein, vitamins and minerals.
• Red meat tends to be high in saturated fat
• Red meat and processed meat consumption
has be associated with increased risk of
bowel cancer
Is red meat worse for you than
white meat??
• Recommendations:
• DOH recommend limiting meat intake to 70g/day
for those who currently take in more than 90g/day
• Choosing lean cuts or trimming off excess fat
• Grilling rather than frying meat
• Limiting processed meats such as sausages, and
meat in pastry e.g sausage rolls, meat pies.
• Use more turkey or chicken
‘
Are brown’ foods better for us??
• Wholegrain products contain 75% more
nutrients
• ‘White’ products lose fibre, B vitamins,
protein, micronutrients and antioxidants
during milling process
• Wholegrain products are also low in fat, low
glycaemic index, can reduce the risk of
heart disease, diabetes and some cancers.
‘
Are brown’ foods better for us??
• Choose: porridge, weetabix and shredded
wheat type cereals.
• Choose: wholegrain, granary or multigrain
bread
• Choose: brown rice, wholewheat pasta
and wholegrains such as quinoa.
• But Brown sugar is no different to white
sugar
Do carbs make you fat??
• Carbohydrates are our body’s main source of energy.
When digested carbohydrates are broken down in to
glucose which is then used by cells to fuel the body.
• Gram for gram carbohydrates contain less than half the
calories of fat.
• Eaten in the right quantities, carbohydrates will not
cause weight gain.
• It is what you are adding to the carbohydrates or how
you are preparing them which can increase the calorie
content and lead to weight gain.
Do carbs make you fat??
• Choose: wholegrain varieties where
possible, these are higher in fibre and
keep us feeling fuller for longer.
• Avoid having them fried
• Avoid adding to much fat (butter)
• Avoid adding rich sauces/dressings.
Are fad diets the best way to
lose weight??
Examples of fad diets:
• Dukan diet
• Atkins diet
• 5:2 diet
• Cabbage soup diet
Fad diets are often lacking in calories, vitamins and
nutrients your body needs to survive and function.
If you want to lose weight you need to make healthier
choices, eat a nutritionally balanced and varied diet with
appropriately sized portions, and be physically active
Are fad diets the best way to
lose weight??
• What is Energy Balance?
Energy is another word for "calories." Your energy balance
is the balance of calories consumed through eating and
drinking compared to calories your body expends.
The same amount of ENERGY IN (calories consumed)
and ENERGY OUT
(calories burned) over time = weight stays the same
More IN than OUT over time = weight gain
More OUT than IN over time = weight loss
Are fad diets the best way to
lose weight??
Are fad diets the best way to
lose weight??
• The best way to lose weight is to follow a healthy
well balanced diet and incorporate regular
exercise.
• One pound of fat contains 3500 calories, so to
lose one pound a week you need to eat 500 less
calories a day than your daily requirements.
• If you ate 100 extra calories than you needed
each day by the end of the year you could have
gained just under a stone. 1½ plain digestive
biscuits contains approximately 100 calories
Take Home Message
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. Base your meals on starch foods
2. Eat lots of fruit and veg
3. Eat more fish – including 1 oily
4. Cut down on Saturated fat & sugar
5. Try to eat less salt - <6g
6. Get active
7. Drink plenty of water
8. Don’t skip breakfast
The End
Any questions?