To help understand what a balanced diet looks like, you can use the Eatwell Guide. This shows how much of what we eat should come from each food group.
Fruit and Veg
Most of us don’t eat enough fruit and vegetables – but we should be aiming for 5 portions of a variety of fruit and veg each day. This can be fresh, frozen, tinned, dried or juiced. Fruit and Veg should take up around 40% of your food intake.
Carbohydrates
Carbohydrates are a great source of energy and should make up just over a third (38%) of the food you eat. To help ensure you eat enough Carbohydrates, try to base your meals on a Carbohydrate - for example potatoes, bread, rice or pasta.
Protein
Foods such as meat, beans, pulses, fish and eggs are good sources of protein. According to the Eatwell Guide, 12% of your food intake should come from a protein source.
Dairy
Foods containing dairy are a great source of protein and calcium. To make healthier choices, go for lower fat or lower sugar options. Dairy includes milk, cheese and yoghurt.
For those of you who are dairy free, there are a variety of dairy free alternatives, such as soya drinks and yoghurts.
Dairy and alternatives should take up around 8% of your food intake.
Unsaturated oils and spreads
All types of fat are high in energy and should therefore be eaten in small amounts. This includes vegetable, rapeseed, olive and sunflower oils.
For a more balanced option, you could try cooking spray.
Oils and spreads should take up no more than 1% of your diet.
Foods high in fats, salt & sugars
Foods high in fats, salt and sugars tend to be foods we enjoy the most, such as chocolate, cakes, biscuits, soft drinks, butter and ice cream. However, as much as we enjoy them, they are not needed in our diet, so should be eaten less often and in smaller amounts.
Fluids
Water, lower-fat milks, lower-sugar or sugar-free drinks, tea and coffee all count towards your fluid intake. You should aim for 6-8 cups a day.
To find out more about the Eatwell Guide, visit The Eatwell Guide - NHS (www.nhs.uk)
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