The eatwell plate Eatwell plate Eatwell plate Categorises most of - - PowerPoint PPT Presentation

Community Nutrition

The eatwell plate

working towards a healthier district

Eatwell plate

Eatwell plate

• Categorises most of the food we eat into five

groups

• Groups based on nutrients provided
• Shows the different proportions
• Suitable for most people whether they are a

normal weight or over weight

• Not suitable for children under two
• Those with special medical/dietary conditions

should seek advice before following the eatwell plate

Fruits and Vegetables

• Aim for 5 portions everyday
• One portion is equal to a handful or approx 80g
• Except for dried fruit – middle of your palm
• Fresh, frozen, dried, canned and juice all count
• Provide vitamins and minerals
• Needed to keep our bodies healthy but also used

with other nutrients for various functions to keep us alive

• Good source of fibre

Bread, Rice, Potatoes and Pasta

• Source of carbohydrates providing good energy

for the body

• This energy keeps blood sugar more stable
• Base three daily meals around carbohydrates
• Choose wholemeal options where possible
• Good source of fibre for the body
• Soluble and insoluble
• Not fattening – only 4kcals per gram
• It’s how much you eat and how you cook them

Milk and Dairy foods

• Group contains only milks, cheeses and yoghurts
• Need three portions everyday
• Provides calcium for bone and tooth health
• Also regulates muscle contraction and helps the

blood to clot

• Can be high in saturated fat which has an impact
• n cholesterol
• Choose lower fat options wherever possible
• Lower in fat does not mean lower in calcium

Meat, Fish, Eggs and Beans

• Provides protein needed for growth and repair
• 2 – 3 portions a day. Try to have two portions of

fish each week, one being oily

• Also provides Iron, selenium and B vitamins
• Main source of Vitamin B12
• Meat naturally high in saturated fat
• Reduce fat by selecting leaner cuts, removing fat

and skin and limiting oil during cooking

• Like carbohydrates, just 4 kcals per gram

Fatty and Sugary foods

• Contains all those foods we like to eat
• High in fat, sugar, salt and calories
• Should be eaten as a treat every now and again
• Very good source of energy but it is absorbed and

used very quickly – peaks and troughs

• Empty calories – only food group we don’t need
• Need to eat more to reach satiety
• Fat provides 9kcals per gram – more than double

the amount of carbohydrates

• 1. Base your meals on

starchy carbohydrates

• 2. Eat lots of fruits and

vegetables

• 3. Eat more fish –

including a portion of

• ily fish each week
• 4. Cut down on saturated

fat and sugar

• 5. Try to eat less salt – no

more than 6g a day for adults

• 6. Get active and try to

be healthy weight

• 7. Drink plenty of water –

1 – 1.5 litres a day

• 8. Don't skip breakfast

Eight tips for eating well