The Eatwell Guide Flashcards
The Food Standards Agency suggests that the 2 key elements to a healthy diet are…
Eating the right amount of food for how active you are to avoid obesity
Eating a range of foods to ensure you’re getting all of the nutrients you need
Fruit and veg: nutrients provided
Carbohydrate
Vitamin A
Vitamin C
Water
What are the sections on the eatwell guide?
Fruit and vegetables
Potatoes, bread, rice, pasta and other starchy carbohydrates
Oil and spreads
Dairy and alternatives
Beans, pulses, fish, eggs, meat and other proteins
Eat less often and in small amounts
Potatoes, bread, rice, pasta and other starchy carbohydrates: sources
Wholegrain cereal
Couscous
Porridge
Bagels
Potatoes, bread, rice, pasta and other starchy carbohydrates: nutrients provided
Carbohydrate
B group vitamins
Calcium
Oil and spreads: sources
Vegetable oil
Low fat spreads e.g. Flora
Oil and spreads: nutrient provided
Fat
Dairy and alternatives: sources
Semi skimmed milk
Low fat yoghurt
Soya drinks
Low fat soft cheese
Dairy and alternatives: nutrients provides
Calcium Vitamin D Protein Water Fat
Beans, pulses, fish, eggs, meat and other proteins: sources
Plain nuts Chick peas Lean mince Beans Lentils Tuna
Beans, pulses, fish, eggs, meat and other proteins: nutrients provided
Protein
Iron
Fat
Vitamin D
Eat less often and in small amounts: sources
Ketchup Ice cream Biscuits Sweets Chocolate Crisps Cake
Eat less often and in small amounts: nutrients provided
Foods high in fat or sugar have been removed from the main picture. They should only be eaten as treats and not form a regular part of the diet.
Examples of low sugar drinks
Water
Semi skimmed milk
Sugar free drinks (tea, coffee)
8 tips for eating well
1 Base meals on starchy foods
2 Eat lots of fruit and veg
3 Eat more fish - including 1 portion of oily fish per week
4 Cut down on saturated fat and sugar
5 Try to eat less salt - no more than 6g a day
6 Get active and try to be a healthy weight
7 Drink plenty of water
8 Don’t skip breakfast
How to increase dietary fibre
Fruit and veg (with skins) are high in fibre - ensure you get your 5-a-day
Start day with high fibre breakfast cereal eg Weetabix, shredded wheat
Choose wholegrain/wholemeal bread instead of white bread
Ways to cut down on total fat
Cut down on foods high in fat eg cakes, crisps
Choose semi skimmed milk over full fat milk
Choose low fat foods where possible
Use low fat spreads instead of butter
Ways to cut down on saturated fat
Eat less ready meals
Choose lean meat or remove excess visible fat
Remove skin from chicken
Avoid frying where possible
Ways to eat less sugar
Satisfy a sweet tooth with sweet, juicy fruits like strawberries or grapes
Choose sugar free soft drinks instead of fizzy drinks
Cut down on food high in sugar eg sweets, cake
Choose reduced sugar foods where possible
Ways to eat less salt
Don’t add extra salt to food
Choose lower or no salt varieties where possible
Check the labels for salt content on the foods you commonly buy
Try to eat less of the really salty foods eg crisps, processed meat, bacon
Saturated fat sources
Butter Ghee Lard Coconut oil Palm oils ...and foods made from these... Pastries Cakes Biscuits ... and other foods made from hydrogenated fats.
Polyunsaturated fat sources
Oils, soft spreads and margarines including: Sunflower Soya Corn Linseed (flaxseed) Safflower Fish oil
Monounsaturated fat sources
Olive oil
Rapeseed oil
