Eatwell Guide - achieveoxfordshire.org.uk · Use the Eatwell Guide to help you get a balance of...
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C risps Raisins F ro ze n p e a s Lentils Soya drink Cous Cous pasta Whole wheat B a g els P o rrid g e L o w fat s o ft chees e T u n a P lain s p e a s C hic k Semi milk C h opped t o m ato e s lo w er s alt a nd s u gar B eans Whole grain cereal P otato e s Spaghetti Lo w fat Plain y o g hurt Lean mince Lower fat spread Sauce O il Ve g Rice Each serving (150g) contains of an adultʼs reference intake Typical values (as sold) per 100g: 697kJ/ 167kcal Check the label on packaged foods Energy 1046kJ 250kcal Fat Saturates Sugars Salt 3.0g 1.3g 34g 0.9g 15% 38% 7% 4% 13% Choose foods lower in fat, salt and sugars Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2016 Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group. Eatwell Guide Eat less often and in small amounts Choose low er fat and lo w er sugar options E at m ore beans and pulses, 2 portions of sustainably so urc e d fish per w eek, one of which is oily . Eat less re d a n d processed m eat Potatoes, brea d, rice, p a sta a n d o th e r st a r c h y c a r b o h y d r a t e s C hoose w holegrain or higher fibre versio ns w ith le ss a d d e d f a t, s a lt a n d s u g a r F r u it a n d v e g eta bles Oil & spreads E a t a t l e a s t 5 p o rtio n s o f a v ariety of fruit and vegetables ever y day LOW LOW HIGH MED Choose unsaturated oils and use in small amounts D airy and alternatives Beans, pulses, fish, eggs, m eat and other proteins 6-8 a day Water, lower fat milk, sugar-free drinks including tea and coffee all count. Limit fruit juice and/or smoothies to a total of 150ml a day. /thrivetribeacademy www.thrivetribeacademy.org.uk
Transcript of Eatwell Guide - achieveoxfordshire.org.uk · Use the Eatwell Guide to help you get a balance of...
Crisps
Raisins
Frozenpeas
Lentils
Soyadrink
CousCous
pasta
Whole wheat
Bagels
Porridge
Low fatsoft cheese
Tuna
Plains peasChick
Semi
milk
Choppedtomatoes
lowersaltandsugar
Beans
Wholegraincereal
Potatoes
Spaghetti
Low fatPlain
yoghurt
Leanmince
Lower fatspread
Sauce
OilVeg
Rice
Each serving (150g) contains
of an adultʼs reference intakeTypical values (as sold) per 100g: 697kJ/ 167kcal
Check the label on packaged foods
Energy1046kJ250kcal
Fat Saturates Sugars Salt3.0g 1.3g 34g 0.9g
15%38%7%4%13%
Choose foods lower in fat, salt and sugars
Source: Public Health England in association with the Welsh Government,Food Standards Scotland and the Food Standards Agency in Northern Ireland
© Crown copyright 2016
Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group.
Eatwell Guide
Eat less often andin small amounts
Choose lower fat and
lower sugar options
Eat more beans and pulses, 2 portions of sustainably
sourced fish per week, one of which is oily. Eat less
red and processed meat
Potatoes, bread, rice, pasta and other starchy carbohydrates
Choose wholegrain or higher fibre versions with less added fat, salt and sugar
Fruit
and v
egeta
bles
Oil & spreads
Ea
t at l
east
5 po
rtions
of a
varie
ty of fru
it and veg
etables every dayLOW LOW HIGH MED
Choose unsaturated oils and use in small amountsDairy and alternativesBeans, pulses, fish, eggs, meat and other proteins
6-8a day
Water, lower fat milk, sugar-free drinks including tea and coffee all count.
Limit fruit juice and/or smoothies to a total of 150ml a day.
/thrivetribeacademy www.thrivetribeacademy.org.uk
Fruit and vegetables
• Aim to eat five portions of fruit and vegetables a day
• This can include fresh, frozen, tinned or
dried fruit and vegetables
Protein foodsMeat, fish, eggs and beans
• Protein is important for growth and repair
• Try to eat lower fat varieties where possible e.g. remove the skin from chicken, drain the fat from mince
Milk and dairy• Try to choose low fat
varieties wherever possible e.g. skimmed or semi-skimmed milk
• Eat moderate amounts only
Oil and spreadsThese foods are often high in fats
and therefore should only be eaten in small
amounts
Starchy carbohydratesBread, rice, potatoes,
pasta and other starchy foods
• A third of your daily intake should be from these foods
• Aim to eat these foods at every meal
• Where possible try to have high-fibre varieties
/thrivetribeacademy www.thrivetribeacademy.org.uk
