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PGCE
To learn and make
choices about how
to develop healthy
lifestyles.
Design and
Technology
To understand and
apply the principles
of a healthy and
varied diet.
Eatwell Guide
copyright belongs to
Public Health England
in association with the
Welsh government,
Food Standards
Scotland and the Food
Standards Agency in
Northern Ireland.
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Fruit and
vegetables should
make up just over a
third of the food we
eat each day.
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5 a day is a great
way of remembering
how many portions
of fruit and
vegetables you
should be eating
every day.
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What is a portion?
A portion is roughly
what fits into the
palm of your hand.
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Eat a
rainbow!
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There are loads of
different leaves to
choose from – you
can pick your
favourites.
There is more to
salad leaves
than you might
think.
Every salad leaf is
different. Do you
prefer crunchy or
soft? Green or
purple?
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• Large, pale green leaves
• Juicy with a fantastic crunch
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and sweet flavour
• Try filling the leaves with spicy
chicken or vegetables
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• Small, curly thin leaves
• Flavoursome and
t peppery
• Try scattering on pizza or in
salad with cheese and tomatoes
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• Striking red stem with small, dark
leaves
• Flavoursome leaves
that are
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tender but firm
• Try adding to stir fries or in warm
salads
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• Soft, bright green leaves
• Very mild, buttery
t taste
• Try with other mild ingredients,
like fish or chicken
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• Small, bright green leaves
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• Firm-hearted lettuce
with a sweet
flavour
• Try using the leaves to scoop dips
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• Firm, bright purple leaves with a
white stem and veins
• Bitter flavour t
• Try mixing with sweeter leaves,
such as iceberg, romaine and
round or butterhead
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• Small, dark green leaves
t a peppery
• Lots of flavour and
taste
• Try making into sauce or soup
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• Dark green, glossy leaves
• Earthy, buttery taste
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• Try stirring into tomato pasta
sauce
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• Pale to dark green curly leaves
• Crisp texture and nutty, bitter
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flavour
• Try serving it with sweet
ingredients and dressings
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• Vibrant frilly green and red leaves
• Soft leaves andt a subtle, mild
flavour
• Try using them as wraps or pairing
with fish
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• Long, thin light green leaves
• Great crunch and a refreshing
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flavour
• Try making a simple and creamy
Caesar salad with croutons for
added crunch
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• Bright green with large frilly
leaves
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• Sweet flavour and
slightly acidic
taste
• Try with roast chicken or in green
salads
Start withtSalad
Salads come in all
shapes and sizes. There
is so much you can do
with salad leaves. They
are a brilliant start to
create a tasty and
healthy meal.
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Our favourite
ways to use
salad leaves
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Our bodies need
nutrients to keep
healthy. Different
nutrients do
different things for
us.
Vitamins, minerals
and fibre are
nutrients that keep
different parts of our
bodies healthy.
helps to move oxygen around your body
helps your body to grow and looks after your
eyes, hair, skins, nails and teeth
Carbohydrates,
protein and fat are
all nutrients that
give our bodies
energy.
Salad leaves are
packed with vitamins,
minerals and fibre. Each
leaf contains different
nutrients so it’s good to
eat a wide variety of
different leaves.
helps to heal wounds e.g. cuts and scrapes and
helps to build strong bones
helps to protect your body from the environment
e.g. pollution, helps your body to fight against
illness and looks after your skin, blood vessels,
bones and gums
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Base your salad around starchy carbohydrates
such as the ones shown here…
Carbohydrates give
your body the
energy it needs
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These foods are healthy and are great for adding
t more flavour and texture to your salad…
Protein and iron
helps to protect and
repair your body
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The more fruit and vegetables you include in your
t meals the better… go for it!