Download Topic 1 Eatwell Plate

Have without or add pepper to hot
vegetables before serving
Oil poured from the bottle for roasting
or stir-fries
Spray oil or measure out with a spoon
for roasting vegetables or stir-fries
Creamy or oil-based salad dressings such
as mayonnaise, salad cream, French or
Caeser salad dressing
Fat-free salad dressing or very low-fat
mayonnaise
Fruit canned in syrup
Fruit canned in juice
Cream
Low-fat yoghurt
Points to remember:
Getting the balance right is having the proportion of foods eaten as shown in
the Eatwell plate.
It is important to eat regular meals and always include breakfast.
Try to eat within the first hour of wakening then regularly thereafter.
The eatwell plate
Butter or margarine on vegetables
Choose instead:
Remember the Eatwell plate is everyone’s overall goal and if your eating
pattern is not like this to start with, it will take time to get there with small,
realistic goals.
Foods high in fat and sugar
These include fats and oils, biscuits, chocolate, cake, crisps, fried foods, fast foods, sugary drinks,
pastry, processed meat products, such as pies and burgers and any other food considered a ‘treat’
or extras. They provide no nutritional benefit and are very likely high in calories and contributing to
weight gain. These foods need to be limited and if you want a treat, try to have a small amount or
choose a low-fat, low-sugar alternative to satisfy your craving.
Try to cut down on:
Choose instead:
Butter, oils and other fats
Rich, creamy or oil-based sauces and
gravies
Try without or only use a small amount
of low-fat spread, spray oil or measure
out with a spoon
To thicken sauces and gravies with a
corn flour and water blend
Crisps and other savoury snacks
Crackers, crisp bread or vegetables with
very low-fat dips
Sweet foods such as biscuits, cakes,
puddings, sweets, chocolate
Fruit, diet yoghurts, plain biscuits
Sugary drinks
Water, diet or sugar-free variety drinks
Added sugar
Try without or use an artificial sweetener
Take-away meals
To keep these to an occasional treat
Come along to our free weight loss class
to become more active, healthier and slimmer.
To book your place, contact your local leisure centre
or book online at www.sllcbooking.co.uk
Scottish Charity No. SCO37439
Week 1
Try to cut down on:
Weigh to go!
Week 1
Try to cut down on:
Butter or margarine on bread or
potatoes
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
© Crown copyright 2011
and other starchy
foods
Department of Health in association with the Welsh Government, the Scottish Government and the Food Standards Agency in Northern Ireland
The food groups are:
Bread, rice, potatoes, pasta, spaghetti, chapattis, noodles, maize and
other starchy foods.
These are also known as ‘complex carbohydrates’. They should be eaten at every meal as
they fill you up and provide your body with energy, calcium, iron and B vitamins. It is a
common myth that they are fattening. It is only when fat is added to them e.g. butter onto
bread, creamy sauce with pasta etc that they become fattening. High-fibre varieties such as
wholegrain or whole wheat are better choices.
Choose instead:
Try without or only use a scraping of
low-fat spread
Choose moist fillings on baked potatoes
like baked beans, vegetable chilli, tuna
with low-fat mayonnaise or low-fat
cottage cheese
Mash potatoes with nothing or low-fat
milk only
Chips or roast potatoes (in oil)
Low-fat oven chips
Home-made chips or roast potatoes using
an unsaturated oil spray
Fried or pilau rice
Boiled or steamed rice
Parathas and naan bread
Pitta, chappati or roti
Pasta with cream, cheese or oil-based
sauces
Tomato or vegetable-based sauces
Deep pan or stuffed-crust pizza
High-fat pizza toppings like 4 cheese,
salami or pepperoni
Thin crust pizzas
Vegetable, ham or tuna pizza toppings
Sugar, chocolate or honey-coated
breakfast cereals
Wholegrain or high-fibre breakfast cereals
such as porridge, no-added-sugar muesli or
branflakes. Use low-fat milk.
Add low-calorie artificial sweetener if want
it sweet
Meat, fish, eggs, beans and other non-dairy sources of protein
This includes lean meat, chicken, turkey, fish, eggs, soya, nuts, tofu, Quorn and pulses such as beans
and lentils. Protein is important for cell growth and repair and these foods are often high in iron.
Try to eat these foods with two meals every day.
Try to cut down on:
Fatty meats
Fried meat, fish or vegetarian alternatives
Processed meat and vegetarian foods such
as sausages, burgers and pies or pastries
Choose instead:
Lean cuts of meat and chicken.
Trim off any skin or visible fat
White fish like haddock, plaice/coley and cod
Oily fish such as salmon, herring and mackerel
To grill, bake, microwave or stew
To poach, boil or scramble eggs
To add beans and lentils to stews and
casseroles
Milk and dairy foods
This includes milk, cheese, yoghurt and fromage frais. Cream and butter are not included as they
are in the high fat foods section. These foods contain calcium and vitamins and are important for
healthy bones and teeth. Due to the high fat content, lower fat versions are a healthier choice and
still contain the same amount of calcium.
Try to cut down on:
Full-fat milk
Choose instead:
Skimmed or semi-skimmed milk
Whole milk, thick and creamy or
very high-sugar yoghurt
Diet yoghurt or diet fromage frais as
these are both low in fat and sugar
Cream and crème fraiche
Fat-free natural yoghurt or fromage
frais
Cheese
Cream cheese
Reduced fat cheddar or Edam cheese
Use a small amount of stronger tasting
cheeses in cooking for flavour
Extra-light soft, low-fat cottage,
white cheese or ricotta
Fruit and vegetables
Try to eat at least five portions of a variety of different fruit and vegetables in a day (but no more
than nine). They are a low-calorie, high fibre snack and provide your body with a variety of vitamins,
minerals and anti-oxidants which are important for our health.
A portion equals 80g which is roughly:
1 medium sized apple, orange, banana, pear or peach
2 satsumas, plums or similar sized fruit
1 tablespoon of dried fruit such as raisins and apricots
1 handful of small fruit such as grapes, cherries, strawberries
3 heaped tablespoons of fruit salad
½ a grapefruit
1 slice of melon or pineapple
1 small glass (150ml) of pure fruit juice or smoothie
(only counts as maximum of one portion a day)
3 tablespoons of any raw or cooked vegetables
1 small bowl of salad
1 plate of vegetable soup
Remember potatoes do not count as a portion of vegetables and are included in the starchy group
of foods. Fresh fruit juice can only count as one portion and no more than one glass should be
consumed per day due to the high calorie content however it is still a good source of vitamin C.