One of the most important things you can do for your health and well-being is to maintain a nutritious, balanced diet. To achieve and keep a healthy body weight, a balanced diet means eating the right amounts of food and drinks, along with a variety of foods in the right portions.
For most people, this book provides general dietary advice. If you have specific dietary needs or health concerns, talk to your doctor or a registered dietitian for personalized guidance.
The Dietary Groups of Foods According to the Eatwell Guide, you should aim to: • Eat at least five servings of fruits and vegetables each day (see “5 A Day”) to maintain a healthy, balanced diet. • Make starchy, high-fiber foods like rice, pasta, bread, and potatoes the main part of your meals. • Include some dairy products or dairy substitutes like soy beverages. • Keep meat, fish, eggs, lentils, beans, and other proteins on hand. • Choose unsaturated spreads and oils, but use them in moderation. • Drink six to eight glasses of fluids each day. • Limit the amount and portion size of foods and drinks that are high in fat, salt, or sugar.
To ensure that your body receives all the nutrients it requires, try to select a range of foods from the five major food groups.
Most people in the UK consume too many calories, too much sugar, salt, and saturated fat, and not enough fibre, fruit, vegetables, or oily fish.
Children under the age of two have varied nutritional needs, hence they are not covered by the Eatwell Guide. Children should start eating the same amounts of food as the rest of the family at the age of two.
Are You Getting Enough Fruit and Vegetables Each Day?
Vitamins, minerals, and fibre are abundant in fruits and vegetables. They should make up around one-third of your daily diet.
You should have five or more servings of a range of fruits and vegetables each day. They can be canned, dried, frozen, fresh, or juiced.
According to studies, eating at least five servings of fruits and vegetables each day lowers the risk of heart disease, stroke, and several types of cancer.
It’s not as hard as you would believe to get your 5 A Day.
For instance:
• 80g of fresh, tinned, or frozen fruit or vegetables make up one portion.
o 30g of dried fruit, which is best eaten as a meal rather than as a snack.
150ml of fruit juice or smoothie (but only one serving each day, since these beverages are high in sugar and might damage teeth)
• A single pear, banana, or apple is considered one piece.
• One portion is one slice of melon or pineapple.
• Three heaping tablespoons of veggies are also considered one portion. 💡 Simple advice:
• To your cereal in the morning, add a teaspoon of raisins.
• Replace your afternoon cookie with a banana.
• When you have lunch, include salad.
• Serve veggies for supper and fresh fruit with simple low-fat yoghurt for dessert.
Dietary Starchy Foods
Starchy foods should make up around one-third of your meals. This implies that you should base your meals on them.
Select wholegrain or higher-fiber options, like:
Brown rice, wholewheat pasta, brown or wholemeal bread, and white bread with added fibre
Compared to white types, these are higher in fibre, vitamins, and minerals.
Skin-on potatoes are also a wonderful source of vitamins and fibre. Eat boiled or skin-on jacket potatoes, for instance.
Dairy products and milk (and substitutes)
Protein-rich foods include milk and dairy products like cheese and yoghurt. Additionally, they supply calcium, which supports strong bones.
Choose low-fat and low-sugar choices wherever you can:
• Skim milk, 1% fat, or semi-skimmed
• Cottage cheese or low-fat hard cheese
Soy drinks and other dairy substitutes fall under this category as well. Select unsweetened and calcium-fortified varieties when purchasing them.
Meat, Fish, Eggs, Pulses, Beans, and Other Proteins
Protein is necessary for the body’s growth and repair, and these foods are good suppliers of it. They offer a variety of vitamins and minerals as well.
• Iron, zinc, and B vitamins are among the minerals, vitamins, and protein that are abundant in meat. Additionally, it is a major source of vitamin B12.
To cut down on fat, opt for lean cuts and skinless fowl.
Meat should always be cooked through.
Reduce your intake of red and processed meats like sausages, gammon and bacon. • Fish and eggs are also great providers of vitamins, minerals, and protein.
Omega-3 fatty acids are particularly abundant in oily seafood.
Eat at least two servings of fish each week, with at least one serving of fatty fish
