The%20eatwell%20plate

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The eatwell plate
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Learning objectives

• To recognise the eatwell plate.
• To recognise the nutrients found in each food
  group.
• To understand that salt and some fluids are not
  shown on the eatwell plate.
• To know how the eatwell plate can be used with
  composite foods.

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The eatwell plate

• The eatwell plate shows the types and
  proportions of different foods needed to make up
  a healthy balanced diet.
• The eatwell plate does not have to apply to
  every meal. Balance can be achieved over a day or
  several days.
• The eatwell plate is for everyone over two years
  of age.

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The food groups of the eatwell plate

• 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.
• Food and drinks high in fat and/or sugar.

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Fruit and vegetables
One third of the diet should be made up of these
foods.

• This group provides
• Dietary fibre (NSP)
• Vitamins A, C
• Minerals
• Water or fluid.

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Fruit and vegetables

• Fruit and vegetables are good sources of dietary
  fibre, vitamins and minerals.
• Try to eat at least five portions a day.
• Eat a wide variety of different fruits and
  vegetables.
• These are high in dietary fibre which keeps the
  gut healthy.
• Fruit and vegetables are also low in energy and
  fat which can help to maintain a healthy weight.

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Bread, rice, potatoes and pastaand other starchy
foods.
One third of the diet should be made up of these
foods.

• This group provides
• Carbohydrate
• Dietary fibre (NSP)
• B vitamins
• Minerals, e.g. iron and calcium.

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Bread, rice, potatoes and pastaand other starchy
foods.

• This group is made up of bread, rice, potatoes
  and pasta. These foods provide the body with
  energy.
• There are many different types of starchy foods
  available. For example,
• Bread bagel, naan, chapatti, and soda bread.
• Rice basmati, aborio, and wild rice.
• Potatoes charlotte, desiree and nadine.
• Pasta macaroni, risoni, penne, and spaghetti.
• Try to choose wholegrain varieties where possible.

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Milk and dairy foods
A moderate amount of these foods are needed in
the diet.

• This group provides
• Protein
• Calcium
• Vitamin A.

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Milk and dairy foods

• This group is made up of milk, yogurt and cheese.
• There are many different types of milk and dairy
  foods available. For example,
• Milk cows milk, goats milk and sheeps milk.
• Yogurt live, probiotic and bio yogurts.
• Cheese cheddar, parmesan, mozzarella, and
  stilton.
• Try to choose lower fat varieties where possible.
  Children under the age of 2 should be offered
  whole or full fat products. Children under the
  age of 5 can be offered semi-skimmed products,
  but not skim products.

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Meat, fish, eggs, beans and other non-dairy
sources of protein
A moderate amount of these foods are needed in
the diet.

• This group provides
• Protein
• Vitamins, e.g. A, B, D
• Minerals, e.g. iron.

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Meat, fish, eggs, beans and other non-dairy
sources of protein

• This group is made up of meat, fish, eggs, and
  beans.
• There are many different types of these foods
  available. For example
• Meat beef, lamb, pork and chicken.
• Fish salmon, haddock and pilchards.
• Beans Borlotti, haricot, butter, and kidney.
• Choosing fish with soft edible bones can increase
  your mineral intake, e.g. calcium.
• Also, choosing lean meat and not adding fat when
  cooking will reduce the amount of fat in the diet.

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Meat, fish, eggs, beans and other non-dairy
sources of protein

• Two portions of fish should be consumed twice a
  week, one of which should be oily.
• This is because oily fish contains omega 3 fatty
  acids and believed to be good for heart health.
• Examples of oily fish are salmon, herring and
  sardines.

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Food and drinks high in fatand/or sugar
Foods from this group are not necessary for a
healthy diet, but can be enjoyed occasionally.
These foods should be eaten in small amounts.

• This group provides
• Fat
• Carbohydrate (sugars).

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Food and drinks high in fatand/or sugar

• This group is made up of food and drinks high in
  fat and/or sugar.
• There are many different types of these foods
  available. For example,
• Foods high in fat oil, chips, cake.
• Foods high in sugar sweets, cakes, and some
  carbonated drinks.
• Try to eat these foods occasionally and in small
  amounts.

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Salt

• Salt does not appear on the eatwell plate.
• It is estimated that 75 of the salt we eat
  comes from the food we buy, such as bread and
  cereal products, meat products and some ready
  meals. It is important to check the labels when
  buying foods.
• Salt intake can be further reduced by not adding
  salt to food during cooking or at the table.

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Fluid

• The eatwell plate shows some fluids such as milk
  and fruit juice in food groups.
• On average the body needs 2 litres of fluid a
  day to help the body function properly. This is
  the same as roughly 6-8 glasses of fluid.
• Water, tea and coffee are not shown, but can
  form a large part of the bodys fluid intake.
• All food and drinks count towards fluid intake,
• except alcoholic drinks.

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Fluid - alcohol

• Alcohol does not feature on the eatwell plate,
  but those who drink there are recommendations
• ? Males - no more than 3-4 units per day
• ? Women - no more than 2-3 units per day.
• Over consumption of alcohol, or binge drinking
  should be avoided.

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Fluid one unit of alcohol

• One unit of alcohol is
• half a pint of standard strength (3 to 5 ABV)
  beer, lager or cider
• a pub measure of spirit
• half a glass of wine is about 2 units
• two thirds of an Alcopops.

How many units of alcohol would this be?
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Composite foods

• Much of the food people eat is in the form of
  dishes or meals rather than individual foods,
  e.g. pizzas, casseroles, lasagne, and sandwiches.
  
• These are called composite foods.
• Composite foods are made up from more than one
  food group from the eatwell plate.

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Composite foods

• Think about how these foods combine the groups of
  
• the eatwell plate.

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Review of the learning objectives

• To recognise the eatwell plate.
• To recognise the nutrients found in each food
  group.
• To understand that salt and some fluids are not
  shown on the eatwell plate.
• To know how the eatwell plate can be used with
  composite foods.

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For more information visit www.foodafactoflife.o
rg.uk