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The Eatwell Plate


Lets get back to basics! The Eatwell Plate! It is something we all should follow to maintain that healthy lifestyle. Keep reading for specific details into each section so you know what is acceptable or qualifies as a contribution to your Eatwell Plate. (All Credit of the NHS)

Fruit and Vegetables


Most of us still are not eating enough fruit and vegetables. They should make up over a third of the food we eat each day.


Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried or juiced.


(Remember that fruit juice and/or smoothies should be limited to no more than a combined total of 150ml per day.)


Potatoes, Bread, Rice, Pasta and other Starchy Carbohydrates


Starchy food should make up just over a third of the food we eat. Choose higher-fibre, wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes. 


There are also higher-fibre versions of white bread and pasta.

Starchy food should make up just over a third of the food we eat.


Choose higher-fibre, wholegrain varieties, such as whole-wheat pasta and brown rice, or simply leave skins on potatoes. 


Milk and Dairy Foods


Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they're also an important source of calcium, which helps keep our bones strong



Try to go for lower-fat and lower-sugar products where possible, like 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.


Beans, pulses, fish, eggs, meat and other proteins


These foods are good sources of protein, vitamins and minerals. Pulses such as beans, peas and lentils are good alternatives to meat because they're lower in fat and higher in fibre and protein, too. 


Choose lean cuts of meat and mince and eat less red and processed meat like bacon, ham and sausages.

Aim for at least 2 portions of fish every week – 1 of which should be oily, such as salmon or mackerel.


Oils and Spreads


Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils. 

Remember all types of fat are high in energy and should be eaten sparingly



High Fat, Salt and Sugar Foods


These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.

They're not needed in the diet and so should be eaten less often and in smaller amounts



Water, lower fat milk, sugar-free drinks including tea and coffee all count.


Water, lower-fat milks and lower-sugar or sugar-free drinks including tea and coffee all count. 


Fruit juice and smoothies also count towards your fluid consumption, but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml per day.


Stay Fresh and Healthy!

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