The Eatwell Guide

Question 1

The Food Standards Agency suggests that the 2 key elements to a healthy diet are…

Answer 1

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

Question 2

Fruit and veg: nutrients provided

Answer 2

Carbohydrate
Vitamin A
Vitamin C
Water

Question 3

What are the sections on the eatwell guide?

Answer 3

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

Question 4

Potatoes, bread, rice, pasta and other starchy carbohydrates: sources

Answer 4

Wholegrain cereal
Couscous
Porridge
Bagels

Question 5

Potatoes, bread, rice, pasta and other starchy carbohydrates: nutrients provided

Answer 5

Carbohydrate
B group vitamins
Calcium

Question 6

Oil and spreads: sources

Answer 6

Vegetable oil

Low fat spreads e.g. Flora

Question 7

Oil and spreads: nutrient provided

Answer 7

Fat

Question 8

Dairy and alternatives: sources

Answer 8

Semi skimmed milk
Low fat yoghurt
Soya drinks
Low fat soft cheese

Question 9

Dairy and alternatives: nutrients provides

Answer 9

Calcium
Vitamin D 
Protein
Water 
Fat

Question 10

Beans, pulses, fish, eggs, meat and other proteins: sources

Answer 10

Plain nuts
Chick peas
Lean mince
Beans 
Lentils
Tuna

Question 11

Beans, pulses, fish, eggs, meat and other proteins: nutrients provided

Answer 11

Protein
Iron
Fat
Vitamin D

Question 12

Eat less often and in small amounts: sources

Answer 12

Ketchup
Ice cream
Biscuits 
Sweets
Chocolate
Crisps
Cake

Question 13

Eat less often and in small amounts: nutrients provided

Answer 13

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.

Question 14

Examples of low sugar drinks

Answer 14

Water
Semi skimmed milk
Sugar free drinks (tea, coffee)

Question 15

8 tips for eating well

Answer 15

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

Question 16

How to increase dietary fibre

Answer 16

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

Question 17

Ways to cut down on total fat

Answer 17

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

Question 18

Ways to cut down on saturated fat

Answer 18

Eat less ready meals

Choose lean meat or remove excess visible fat

Remove skin from chicken

Avoid frying where possible

Question 19

Ways to eat less sugar

Answer 19

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

Question 20

Ways to eat less salt

Answer 20

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

Question 21

Saturated fat sources

Answer 21

Butter
Ghee
Lard
Coconut oil
Palm oils
...and foods made from these...
Pastries
Cakes
Biscuits
... and other foods made from hydrogenated fats.

Question 22

Polyunsaturated fat sources

Answer 22

Oils, soft spreads and margarines including:
Sunflower
Soya
Corn
Linseed (flaxseed)
Safflower
Fish oil

Question 23

Monounsaturated fat sources

Answer 23

Olive oil

Rapeseed oil