Healthy eating guides Flashcards
What is the Eat-well guide ?
It is an easy way of showing how much or little of each food group is recommended
what fraction does the food group fruit and vegetables take up of your daily food intake ?
1/3
How many portions should you aim to eat of fruit and veg each day ?
5 portions
What are examples of one portion of fruit or vegetables ?
- One medium sized piece of fruit
- One heaped tablespoon of dried fruit
- Three heaped tablespoons of cooked vegetables
- 150ml of fruit juices or smoothies (one per day)
what fraction does the food group carbohydrates take up of your daily food intake ?
1/3
What food should you eat to eat the balanced amount of carbohydrates each day ?
Higher fibre whole grain options with less fat, sugar and salt. Try to include a starchy food in every meal. E.g potatoes, whole grain bread and cereal.
What should you eat for your required amount of oils and spreads ?
Use unsaturated oils and spread, and not very often e.g. sunflower and olive oil
What foods should you eat for dairy products and alternatives ?
-Have some dairy and try lower fat options, e.g 1% fat milk or reduced fat cheese
- you can also try dairy alternatives such as soya or rice-based milks
What do you need to eat for proteins ?
- Aim to eat two portions of fish a week (one oily)
- Pluses are a good alternative to meat.
- Choose lean cuts of means and eat less processed meat (bacon and sausage)
How many cups of water should you drink a day ?
6-8 glasses of fluid a day, but no more than one glass of fruit juice a day
How much salt should we aim to eat in a day ?
6g
