The Eat well Plate

The Eat well Plate

Learning objectives To understand a healthy diet is made up from a variety and balance of different foods and drinks, as depicted in The eatwell plate. To learn more about the different food groups of The eatwell plate model. To understand and be able to categorise foods and drinks into groups as depicted in The eatwell plate. To be able to classify composite dishes.

Healthy diet A healthy diet comprises a balance of a variety of foods. This provides all the nutrients that are needed by the body. Energy is important for life and this is provided by the carbohydrate, protein and fat in the diet. Getting the right amounts of vitamins, minerals, dietary fibre and water is also important for health.

Healthy diet All foods and drinks can be part of a healthy diet. It is important to think about: the type of foods and drinks consumed; how often different foods and drinks are included in the diet; how much of these different foods and drinks are consumed.

The eatwell plate The healthy eating model used in the UK is called The eatwell plate, which is made up of different food groups. It shows the types and proportions of different groups of food which are needed to make up a healthy, varied diet.

The eatwell plate Not every meal has to be in the same proportions as The eatwell plate. However, balance should be achieved over a day or several days. The eatwell plate guide is suitable for most people over the age of 2. Young children and pregnant women have different nutritional needs from the general population.

Food groups The eatwell plate is made up of 5 food groups: fruit and vegetables; bread, rice, potatoes, pasta and other starchy foods; milk and dairy foods; meat, fish, eggs, beans and other non-dairy sources of protein; foods and drinks high in fat and/or sugar.

Food groups The diet should be based on bread, rice, potatoes, pasta and other starchy foods and fruit and vegetables. A variety of foods from these two groups are needed, with each group making up one-third of the diet. Most of the remaining third of the diet should be made up of milk and dairy foods and meat, fish, eggs, beans and other non-dairy sources of protein. Only a small amount of foods and drinks high in fat and/or sugar should be included.

The eatwell plate food groups: Fruit and vegetables This is the fruit and vegetables group. This group of foods should make up one-third of the diet. Fruit and vegetables provide dietary fibre, folate, vitamin C, vitamin A, some minerals and water. Choose a wide variety of different fruit and vegetables and aim to eat at least 5 different portions every day (5 A DAY). Fresh, frozen, dried, canned and juiced ones all count. Potatoes are not included because they are a starchy food.

Fruit and vegetables A portion is 80g. As a rough guide, a portion is the amount of fruit or vegetables that you can hold in your hand. For example: 1 apple, orange, pear or banana; half a large grapefruit; a slice of melon; 2 satsumas; 2 plums; 1 handful of grapes, cherries or berries; 1 heaped tablespoon of dried fruit (such as raisins); 3 heaped tablespoons of vegetables (raw, cooked, frozen or canned); 1 dessert bowl of mixed salad.

Fruit and vegetables A 150ml glass of 100% fruit or vegetable juice counts as 1 portion no matter how much you drink. Smoothies can count as 2 of your 5 A Day (if they include at least 80g crushed fruit or vegetable and at least 150ml fruit juice).

The eatwell plate food groups: Bread, rice, potatoes, pasta and other starchy foods This is the bread, rice, potatoes, pasta and other starchy foods group. About a third of what we eat should come from this group. This group also includes breakfast cereals, cous cous, yam, quinoa, pearl barley, cassava and other types of starchy foods.

Bread, rice, potatoes, pasta and other starchy foods We should include at least one food from this group at each meal occasion, such as cereals at breakfast or a jacket potato at lunch. Can you think of some examples? Porridge or wholegrain breakfast cereal Chicken salad sandwich Stir-fried vegetables with rice or noodles Curry with rice or naan bread Spaghetti Bolognese

Bread, rice, potatoes, pasta and other starchy foods This group provides starchy carbohydrate, dietary fibre, B vitamins and some minerals, e.g. iron and calcium. Wholegrain or wholemeal varieties such as wholegrain breakfast cereal or wholemeal bread are high in dietary fibre. Brown rice and potatoes also provide fibre.

The eatwell plate food groups: Milk and dairy foods This is the milk and dairy foods group. A moderate amount of these foods is needed in the diet. This group includes milk, cheese, yogurt, fromage frais and calcium fortified products, such as soya. This group does not include butter, eggs and cream as these fall into other food groups.

Milk and dairy foods A range of nutrients is provided by this group, including protein, B vitamins, vitamin A and minerals, e.g. calcium, zinc. Most people should opt for lower fat versions, although this does not apply to children under 2 years of age.

The eatwell plate food groups: Meat, fish, eggs, beans and other non-dairy sources of protein This is the meat, fish, eggs, beans and other non-dairy sources of protein group. A moderate amount of these foods is needed in the diet. This group also includes nuts, seeds, beans and pulses, beancurd and hummus. A range of nutrients is provided, including protein, B vitamins, vitamins A and D and some minerals, e.g. iron, zinc.

Meat, fish, eggs, beans and other non-dairy sources of protein Meat includes fresh and frozen meat and meat products such as bacon, salami, sausages, beef burgers and paté. Fish includes fresh, frozen, smoked and canned fish as well as fish products such as fish fingers and fish cakes. Non-dairy sources of protein include: nuts; tofu; mycoprotein; textured vegetable protein (TVP); beans, e.g. red kidney beans and canned beans; pulses such as lentils and split peas.

Meat, fish, eggs, beans and other non-dairy sources of protein The government recommendations for this group are: red and processed meat: no more than 70g per day; fish: at least two portions of fish each week, one of which should be an oily fish (e.g. salmon, mackerel, trout, sardines or fresh tuna). Beans and pulses such as kidney beans, chickpeas and lentils also count towards the 5 A DAY fruit and vegetable target, but can be only counted once, no matter how much is consumed.

The eatwell plate food groups: Foods and drinks high in fat and/or sugar This is the foods and drinks high in fat and/or sugar group. These foods should be used sparingly if eaten every day (such as butter, spreads and oil) or not eaten too often (such as sweets, biscuits, cakes and some savoury snacks).

Foods and drinks high in fat and/or sugar The following foods are high in fat: margarine, butter and other spreading fats and reduced fat spreads; cooking oils and oil-based salad dressings; mayonnaise; cream; fried foods including fried chips; most chocolate, some crisps and biscuits; pastries, cake, puddings and ice-cream; rich sauces and gravies. The following foods are high in sugar: soft drinks (not diet drinks); sweets; jam; sugar and honey; cakes, puddings and biscuits; pastries and ice-cream.

Foods and drinks high in fat and/or sugar It is important to have a small amount of fat in the diet, but foods containing a lot of fat will be high in energy. Foods containing high amounts of saturated fat should only be eaten in small amounts. Sugar adds flavour and sweetness to foods, but frequent consumption of sugar-containing foods and drinks is associated with an increased tendency towards tooth decay, especially in those with poor dental hygiene.

Salt Salt is not featured on The eatwell plate. Maintaining a normal blood pressure is important for health. Eating too much salt may raise blood pressure and lead to stroke and heart disease. It is estimated that 75% of the salt we eat comes from the food we buy readily prepared, such as bread and cereal products, meat products and some ready meals. Use the labels when buying foods to select lower salt options.

Composite food Many recipes and dishes we eat are made up of foods from more than one group of The eatwell plate. These are called composite foods. Can you think of some examples? Shepherds pie Lasagne Pizza

Composite food What food groups are covered by the following? Grilled sausages, scrambled egg, baked beans, grilled tomatoes and mushrooms. White toast with spread. Fresh orange juice. Chicken salad sandwich. An orange. A biscuit. Fresh fruit smoothie. Ham and cheese pizza with mixed salad. A slice of cake. Spinach and chickpea curry with rice. Fresh mango with low-fat yogurt.

Summary A healthy diet includes a large variety of foods from each of the food groups on The eatwell plate. This provides all the nutrients needed. We should eat more fruit and vegetables and bread, rice, potatoes, pasta and other starchy foods. Main meal dishes are usually made from two or more of these food groups and are called composite dishes.

To watch a video podcast about The eatwell plate click the link below.

Question True or false? The eatwell plate applies to people over 2 years of age. True False

True. The eatwell plate guide is suitable for most people over the age of 2. Next question

Question Which of these best represents a portion of fruit or vegetables? 1 cucumber 2 plums 3 oranges 4 raisins

Wrong answer. Next question Try again

Correct answer. Next question

Question How often should starchy foods be eaten each day? Just a little Just as snacks With each meal Never

Question Which food group is particularly important for calcium? Fruit and vegetables Bread, rice, potatoes, pasta and other starchy foods Milk and dairy foods Meat, fish, eggs, beans and other non-dairy sources of protein

Question In which food group does butter belong? Bread, rice, potatoes, pasta and other starchy foods Milk and dairy foods Meat, fish, eggs, beans and other non-dairy sources of protein Foods and drinks high in fat and/or sugar

Wrong answer. The end Try again

Correct answer. The end

The Eat well Plate