Healthy Eating Principles

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The Eatwell Guide comprises 5 main food groups.

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It is suitable for most people over 2 years of age and shows the proportions needed for a balanced diet.

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Fruit and vegetables should make up over a third of the food eaten each day.

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Aim to eat at least five portions of a variety each day.

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Beans, pulses, fish, eggs, meat, and other protein are sources of protein, vitamins, and minerals.

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Recommendations include at least two portions of fish a week, one oily.

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Potatoes, bread, rice, pasta, or other starchy carbohydrates should make up just over a third of the diet.

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Choose higher-fibre, wholegrain varieties.

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Dairy and alternatives are good sources of protein and vitamins.

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They are an important source of calcium, which helps to keep bones strong.

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Foods high in fat, salt, and sugar include products such as chocolate and biscuits.

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They are high in fat, sugar, and energy and should be had infrequently and in small amounts.

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Unsaturated fats are healthier fats from plant sources.

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Examples include olive oil; they are generally healthier than saturated fats.

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8 tips for healthier eating include basing meals on starchy carbohydrates.

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Eat lots of fruit and vegetables and get more fish, including oily fish.

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Hydration involves drinking 6-8 glasses of fluid every day.

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Water, lower fat milk, and sugar-free drinks are recommended.

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Dietary fibre is a type of carbohydrate found in plant foods.

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It helps reduce the risk of heart disease, diabetes, and some cancers.