ANNOTATED BIBLIOGRAPHY
genquezhaxi
Eatwell_Guide_booklet1.pdf
P ro
te c tin
g a
n d
im p
ro vin
g th
e n
a tio
n ’s h
e a lth
C risp
s
R a
isin s
F ro
ze n
p e
a s
L e
n tils
S o
y a
d rin
k
C o
u s
C o
u s
p a
sta
W h
o le
w
h e
a t
B a
g e
ls
P o
rrid g
e
L o
w fa
t so
ft ch e
e se
T u
n a
P la
in n
u ts
p e
a s
C h
ick
S e
m i
m ilk
sk im
m e
d
C h
o p
p e
d to
m a
to e
s
lo w
e r
sa lt
a n
d su
g a
r
B e
a n
s
W h
o le
g ra
in ce
re a
l
P o
ta to
e s
S p
a g
h e
tti
L o
w fa
t P
la in
y o
g h
u rt
Lean m
in ce
L o
w e
r fa t
sp re
a d
S a
u ce
O il
V e
g
R ice
E a c h se
rvin g
(1 5 0 g
) c o
n ta
in s
o f a
n a
d u lt’s re
fe re
n c e in
ta ke
Typ ic
a l va
lu e s (a
s so ld
) p e r 1
0 0 g
: 6 9 7 kJ/ 1
6 7 kc
a l
C h
e c
k th
e la
b e
l o n
p
a c
k a
g e
d fo
o d
s
E n
e rg
y 1 0 4 6 k
J 2 5 0 k
c a
l
F a
t S
a tu
ra te
s S
u g
a rs
S a
lt 3 .0
g 1 .3
g 3 4 g
0 .9
g
1 5 %
3 8 %
7 %
4 %
1 3
%C h
o o
se fo
o d
s lo w
e r
in fa
t, sa lt a
n d
su g
a rs
S o
u rce: P
u b
lic H ealth
E n g
lan d
in asso
ciatio n w
ith th
e W elsh
G o
vern m
en t, F
o o
d S
tan d
ard s S
co tlan
d an
d th
e F o
o d
S tan
d ard
s A g
en cy in
N o
rth ern
Irelan d
© C
ro w
n co
p yrig
h t 2
0 1
6
U se
th e E
a tw
e ll G
u id
e to
h e lp
yo u g
e t a
b a la
n c e o
f h e a lth
ie r a
n d
m o
re su
sta in
a b
le fo
o d
. It sh
o w
s h o
w m
u c h o
f w h a t yo
u e
a t o
ve ra
ll sh o
u ld
c o
m e fro
m e
a c h fo
o d
g ro
u p
.
E a
tw e
ll G u
id e
2 0 0 0 k c a l 2
5 0 0 k c a l =
A L
L F
O O
D +
A L
L D
R IN
K S
P e r d
a y
E a
t le ss o
fte n
a n
d in
sm a
ll a m
o u
n ts
C ho
o se lo
w er fat and
lo w
er sug ar op
tions
Eat m ore b
eans and p
ulses, 2 p
o rtio
n s o
f su stain
ab ly
sourced fish p er w
eek, o ne o
f w h ich
is o ily. E
at less
red and p rocessed
m eat
P o
tato es, b
read, rice, pasta and other starchy carbohydrates
C ho
o se w
holegrain or higher fibre versions with less added fat, salt and sugar
Fruit and vegetables
O il &
sp re
a d
s
Eat at least 5 portions of a variety of fruit and vegetables every d ay
L O
W L
O W
H IG
H M
E D
C h
o o
se u
n sa
tu ra
te d
o ils
a n
d u
se in
sm a
ll a m
o u
n ts
D a iry a
n d
a ltern
atives B
ean s, p
u lses, fi
sh , e
g g
s, m e a t a
n d
o th
e r p
ro te
in s
6 -8
a d
a y
W a
te r, lo
w e
r fa t
m ilk
, s u
g a
r-fre e
d
rin k
s in
c lu
d in
g
te a
a n
d c
o ffe
e
a ll c
o u
n t.
L im
it fru it ju
ic e
an
d /o
r sm o
o th
ies to
a to
ta l o
f 1
5 0
m l a
d a
y.
H elp
in g
yo u eat a h
ealth y, b
alan ced
d iet
T h e E
a tw
e ll G
u id
e
G e
t s ta
rte d
n o
w E
a tin
g w
e ll a
n d
h a vin
g a
h e a lth
y life style
c a n
h e lp
u s fe
e l o
u r b
e st – a
n d
m a ke
a b
ig
d iffe
re n
c e to
o u
r lo n
g -te
rm h
e a lth
. S o
w h
y n o
t m a ke
a c
h a n
g e to
d a y?
T h e E
atw ell G
u id
e sh o w
s th e p
ro p
o rtio
n s in
w h ich
d ifferen
t typ es o
f fo o d
s are n eed
ed to
h ave a w
ell-b alan
ced an
d h
ealth y d
iet. T h e p
ro p
o rtio
n s sh
o w
n are rep
resen tative o
f yo u r fo
o d
co
n su
m p
tio n o
ver th e p
erio d
o f a d
ay o r even
a w eek, n
o t n
ecessarily each m
eal tim e.
P u b
lic H ealth
E n g lan
d in
asso ciatio
n w
ith th
e W elsh
G o vern
m en
t, F o o d
S tan
d ard
s S co
tlan d
an d
th e F
o o d
S tan
d ard
s A g
en cy
in N
o rth
ern Irelan
d
2
Is th e E
a tw
e ll G
u id
e fo
r m e ?
T h e E
atw ell G
u id
e ap p
lies to m
o st p
eo p
le reg ard
less o f w
eig h t, d
ietary restrictio n s/
p referen
ces o r eth
n ic o
rig in
.
H o w
ever, it d o
esn ’t ap
p ly to
ch ild
ren u
n d
er 2 b
ecau se th
ey h ave d
ifferen t n
u tritio
n al n
eed s.
B etw
een th
e ag es o
f 2 an
d 5
, ch ild
ren sh
o u ld
g rad
u ally m
o ve to
eatin g th
e sam e fo
o d
s as th
e rest o f th
e fam ily, in
th e p
ro p
o rtio
n s sh
o w
n o
n th
e E atw
ell G u id
e. A n yo
n e w
ith sp
ecial d
ietary req u irem
en ts o
r m ed
ical n eed
s m ig
h t w
an t to
ch eck w
ith a reg
istered d
ietitian o
n h
o w
to
ad ap
t th e E
atw ell G
u id
e to m
eet th eir in
d ivid
u al n
eed s.
H o
w c
a n th
e E
a tw
e ll G
u id
e h
e lp
?
T h e E
atw ell G
u id
e sh o w
s th e d
ifferen t typ
es o f fo
o d
s an d
d rin
ks w e sh
o u ld
co n su
m e – an
d in
w
h at p
ro p
o rtio
n s – to
h ave a h
ealth y, b
alan ced
d iet.
T h e E
atw ell G
u id
e sh o w
s th e p
ro p
o rtio
n s o
f th e m
ain fo
o d
g ro
u p
s th at fo
rm a h
ealth y,
b alan
ced d
iet: • E
at at least 5 p
o rtio
n s o
f a variety o f fru
it an d
veg etab
les every d ay
• B ase m
eals o n p
o tato
es, b read
, rice, p asta o
r o th
er starch y carb
o h yd
rates; ch o o sin
g
w h o leg
rain versio
n s w
h ere p
o ssib
le
• H ave so
m e d
airy o r d
airy altern atives (su
ch as so
ya d rin
ks); ch o o sin
g lo
w er fat an
d lo
w er
su g ar o
p tio
n s
• E at so
m e b
ean s, p
u lses, fish
, eg g s, m
eat an d
o th
er p ro
tein s (in
clu d
in g 2
p o rtio
n s o
f fish
every w eek, o
n e o
f w h ich
sh o u ld
b e o
ily)
• C h o o se u
n satu
rated o
ils an d
sp read
s an d
eat in sm
all am o u n ts
• D rin
k 6 -8
cu p
s/g lasses o
f flu id
a d ay
If co n su
m in
g fo
o d
s an d
d rin
ks h ig
h in
fat, salt o r su
g ar h
ave th ese less o
ften an
d in
sm all
am o u n ts.
W h e n sh
o u ld
I u se
th e E
a tw
e ll G
u id
e ?
Yo u can
u se th
e E atw
ell G u id
e to h
elp yo
u m
ake h ealth
ier ch o ices w
h en
ever yo u ’re:
• d ecid
in g w
h at to
eat
• at h o m
e co o kin
g
• o u t sh
o p
p in
g fo
r g ro
ceries
• eatin g o
u t in
a restau ran
t, cafe o r can
teen
• ch o o sin
g fo
o d
o n th
e g o
A im
to fill yo
u r tro
lley w ith
a h ealth
y b alan
ce o f d
ifferen t typ
es o f fo
o d
.
3
H o
w d
o e s it w
o rk?
T h e E
atw ell G
u id
e d ivid
es th e fo
o d
s an d
d rin
ks w e co
n su
m e in
to five m
ain g
ro u p
s. Try to
ch o o se a variety o
f d ifferen
t fo o d
s fro m
each o
f th e g
ro u p
s to h
elp yo
u g
et th e w
id e ran
g e o
f n u trien
ts yo u r b
o d
y n eed
s to stay h
ealth y an
d w
o rk p
ro p
erly.
It is im p
o rtan
t to g
et so m
e fat in th
e d iet, h
o w
ever, fo o d
s h ig
h in
fat, salt an d
su g ar are p
laced
o u tsid
e o f th
e m ain
im ag
e as th ese typ
es o f fo
o d
s are n o t essen
tial in th
e d iet an
d m
o st o
f u s
n eed
to cu
t d o w
n o
n th
ese to ach
ieve o u r h
ealth y b
alan ce. U
n satu
rated fats fro
m p
lan t
so u rces, fo
r exam p
le veg etab
le o il o
r o live o
il, are h ealth
ier typ es o
f fat. B u t rem
em b
er, all typ
es o f fat are h
ig h in
en erg
y an d
so sh
o u ld
o n ly b
e eaten in
sm all am
o u n ts.
M an
y o f th
e fo o d
s w e eat, su
ch as p
izzas, cassero les, p
asta d ish
es an d
san d
w ich
es, are co
m b
in atio
n fo
o d
s an d
co n tain
in g red
ien ts fro
m m
o re th
an o
n e o
f th e fo
o d
g ro
u p
s. F o r th
ese so
rts o f fo
o d
, yo u ju
st n eed
to w
o rk o
u t th
e m ain
in g red
ien ts an
d th
in k ab
o u t h
o w
th ese fit
w ith
th e sectio
n s o
n th
e g u id
e. F o r exam
p le, if yo
u ’re h
avin g a co
ttag e p
ie: th e p
o tato
fits in to
th
e yello w
seg m
en t; th
e m ilk in
th e m
ash ed
p o tato
fits in to
th e b
lu e seg
m en
t, th e sp
read in
th
e m ash
ed p
o tato
fits in to
th e p
u rp
le seg m
en t, th
e m eat, m
eat su b
stitu te o
r b ean
s w o u ld
fall in
to th
e p in
k seg m
en t; th
e o n io
n , carro
ts an d
p eas w
o u ld
fit in to
th e g
reen seg
m en
t.
L et’s take a clo
ser lo o k at each
o f th
e fo o d
g ro
u p
s...
A c
lo s e
r lo o
k a
t
F ru
it a n
d ve
g e ta
b le
s M
o st p
eo p
le kn o w
w e sh
o u ld
b e eatin
g m
o re fru
it an d
veg , b
u t m
an y o
f u s aren
’t eatin
g en
o u g h . F
ru it an
d veg
sh o u ld
m ake u
p ju
st o ver a th
ird o
f th e fo
o d
w e eat
each d
ay.
A im
to eat at least five p
o rtio
n s o
f a variety o f fru
it an d
veg each
d ay. If yo
u co
u n t
h o w
m an
y p o rtio
n s yo
u ’re h
avin g , it m
ig h t h
elp yo
u in
crease th e am
o u n t an
d
variety o f fru
it an d
veg yo
u eat. C
h o
o se fro
m fresh
, fro zen
, can n ed
, d ried
o r
ju iced
. A p
o rtio
n is 8
0 g o
r an y o
f th ese: 1
ap p
le, b an
an a, p
ear, o ran
g e o
r o th
er sim
ilar-size fru it, 3
h eap
ed tab
lesp o
o n s o
f veg etab
les, a d essert b
o w
l o f salad
, 3 0 g o
f d ried
fru it (w
h ich
sh o u ld
b e kep
t to m
ealtim es) o
r a 1 5 0 m
l g lass o
f fru it
ju ice o
r sm o o th
ie (co u n ts as a m
axim u m
o f o
n e p
o rtio
n a d
ay).
R a
isin s
C h
o p
p e
d to
m a
to e
s
4
A c
lo s e
r lo o
k a
t
P o
ta to
e s, b
re a d
, ric e , p
a sta
a n
d o
th e r sta
rc h
y c a rb
o h
yd ra
te s
S tarch
y fo o d
is a really im p
o rtan
t p art o
f a h ealth
y d iet an
d sh
o u ld
m ake u
p ju
st o ver
a th ird
o f th
e fo o d
w e eat. C
h o o se h
ig h er-fib
re, w h o leg
rain varieties w
h en
yo u can
b y
p u rch
asin g w
h o lew
h eat p
asta, b ro
w n rice, o
r sim p
ly leavin g th
e skin s o
n p
o tato
es.
B ase yo
u r m
eals aro u n d
starch y carb
o h yd
rate fo o d
s. S o , yo
u co
u ld
: • start th
e d ay w
ith a w
h o leg
rain b
reakfast cereal; ch o o se o
n e lo
w er in
salt an d
su
g ars
• h ave a san
d w
ich fo
r lu n ch
•
ro u n d
o ff th
e d ay w
ith p
o tato
es, p asta o
r rice as a b ase fo
r yo u r even
in g m
eal
S o m
e p eo
p le th
in k starch
y fo o d
is fatten in
g , b
u t g
ram fo
r g ram
it co n tain
s less th an
h alf th
e calo ries o
f fat. Yo u ju
st n eed
to w
atch th
e fats yo u ad
d w
h en
yo u ’re co
o kin
g
an d
servin g th
is so rt o
f fo o d
, b ecau
se th at’s w
h at in
creases th e calo
rie co n ten
t.
W h y ch
o o se w
h o leg
rain ?
W h o leg
rain fo
o d
co n tain
s m o re fib
re th an
w h ite o
r refin ed
starch y fo
o d
, an
d o
ften m
o re o
f o th
er n u trien
ts. W e also
d ig
est w h o leg
rain fo
o d
m o re
slo w
ly so it can
h elp
u s feel fu
ll fo r lo
n g er. W
h o leg
rain fo
o d
in clu
d es:
w h o lem
eal an d
w h o leg
rain b
read , p
itta an d
ch ap
atti, w h o lew
h eat
p asta, b
ro w
n rice, w
h o leg
rain b
reakfast cereals an d
w h o le o
ats. R
em em
b er, yo
u can
also p
u rch
ase h ig
h fib
re w h ite
versio n s o
f b read
an d
p asta w
h ich
w ill h
elp to
in
crease yo u r fib
re in take u
sin g a like-fo
r-like su
b stitu
te o f yo
u r fam
ily favo u rites.
A c
lo s e
r lo o
k a
t
D a iry a
n d
a lte
rn a tive
s
Try to h
ave so m
e m ilk an
d d
airy fo o d
(o r d
airy altern atives) – su
ch as ch
eese, yo
g h u rt an
d fro
m ag
e frais.
T hese are g
o o d
so urces o
f p ro
tein and vitam
ins, and they’re also
an im p
o rtant
so urce o
f calcium , w
hich help s to
keep o
ur b o nes stro
ng . S
o m
e d airy fo
o d
can b e
hig h in fat and
saturated fat, b
ut there are p lenty o
f lo w
er-fat o p
tio ns to
cho o se fro
m .
G o fo
r lo w
er fat an d
lo w
er su g ar p
ro d
u cts w
h ere p
o ssib
le. F o r exam
p le,
w h y n
o t try 1
% fat m
ilk w h ich
co n tain
s ab o u t h
alf th e fat o
f sem i-skim
m ed
m
ilk w ith
o u t a n
o ticeab
le ch an
g e in
taste o r textu
re? O
r red u ced
fat ch
eese w h ich
is also w
id ely availab
le. O r yo
u co
u ld
h ave ju
st a sm aller
am o u n t o
f th e fu
ll-fat varieties less o ften
. W h en
b u yin
g d
airy altern
atives, g o fo
r u n sw
eeten ed
, calciu m
-fo rtified
versio n s.
S e
m i
m ilk
sk im
m e
d
S o
y a
d rin
k
L o
w fa
t P
la in
y o
g h
u rt
B a
g e
ls
p a
sta
W h
o le
w
h e
a t
P o
ta to
e s
W h
o le
g ra
in ce
re a
l
L o
w fa
t so
ft ch e
e se
W h
o le
w
h e
a t
R ice
P o
rrid g
e S
p a
g h
e tti
5
A c
lo s e
r lo o
k a
t
B e
a n
s, p u
lse s, fi
sh , e
g g
s, m e a t a
n d
o th
e r p
ro te
in s
T h ese fo
o d
s are so u rces o
f p ro
tein , vitam
in s an
d m
in erals, so
it is im p
o rtan
t to
eat so m
e fo o d
s fro m
th is g
ro u p
.
B ean
s, p eas an
d len
tils (w h ich
are all typ es o
f p u lses) are g
o o d
altern atives to
m
eat b ecau
se th ey’re n
atu rally very lo
w in
fat, an d
th ey’re h
ig h in
fib re, p
ro tein
, vitam
in s an
d m
in erals. P
u lses, o
r leg u m
es as th ey are so
m etim
es called , are
ed ib
le seed s th
at g ro
w in
p o d
s an d
in clu
d e fo
o d
s like len tils, ch
ickp eas, b
ean s
an d
p eas. O
th er veg
etab le-b
ased so
u rces o
f p ro
tein in
clu d
e to fu
, b ean
cu rd
an
d m
yco p
ro tein
; all o f w
h ich
are w id
ely availab le in
m o st retailers.
A im
fo r at least tw
o p
o rtio
n s (2
x 1 4 0 g ) o
f fish a w
eek, in clu
d in
g a p
o rtio
n o
f o ily
fish . M
o st p
eo p
le sh o u ld
b e eatin
g m
o re fish
, b u t th
ere are reco m
m en
d ed
lim its
fo r o
ily fish , crab
an d
so m
e typ es o
f w h ite fish
. F o r m
o re in
fo rm
atio n o
n fish
p lease
see w w
w .n
h s.u
k/L ivew
ell/G o o d
fo o d
/P ag
es/fish -sh
ellfish . A
lso w
w w
.m sc.o
rg / fo
r m
o re g
u id
an ce o
n su
stain ab
ly so u rced
fish .
S o m
e typ es o
f m eat are h
ig h in
fat, p articu
larly satu rated
fat. S o w
h en
yo u ’re
b u yin
g m
eat, rem em
b er th
at th e typ
e o f cu
t o r m
eat p ro
d u ct yo
u ch
o o se, an
d
h o w
yo u co
o k it, can
m ake a b
ig d
ifferen ce. To
cu t d
o w
n o
n fat:
ch o o se lean
cu ts o
f m eat an
d g
o fo
r lean er m
in ce, cu
t th e fat
o ff o
f m eat an
d th
e skin o
ff o f ch
icken , try to
g rill m
eat an d
fish
in stead
o f fryin
g an
d h
ave a b o iled
o r p
o ach
ed eg
g
in stead
o f fried
. If yo u eat m
o re th
an 9
0 g o
f red o
r p
ro cessed
m eat p
er d ay, try to
cu t d
o w
n to
n o m
o re
th an
7 0 g p
er d ay. T
h e term
p ro
cessed m
eat in
clu d
es sau sag
es, b aco
n , cu
red m
eats an
d refo
rm ed
m eat p
ro d
u cts.
A c
lo s e
r lo o
k a
t
O ils a
n d
sp re
a d
s A
lth o u g h so
m e fat in
th e d
iet is essen tial, g
en erally w
e are eatin g to
o m
u ch
satu
rated fat an
d n
eed to
red u ce o
u r co
n su
m p
tio n .
U n satu
rated fats are h
ealth ier fats th
at are u su
ally fro m
p lan
t so u rces an
d in
liq
u id
fo rm
as o il, fo
r exam p
le veg etab
le o il, rap
eseed o
il an d
o live o
il. S
w ap
p in
g to
u n satu
rated fats w
ill h elp
to red
u ce ch
o lestero
l in th
e b lo
o d
, th
erefo re it is im
p o rtan
t to g
et m o st o
f o u r fat fro
m u
n satu
rated o
ils.
C h o o sin
g lo
w er fat sp
read s, as o
p p
o sed
to b
u tter, is a g
o o d
w ay to
red
u ce yo
u r satu
rated fat in
take.
R em
em b
er th at all typ
es o f fat are h
ig h in
en erg
y an d
sh o u ld
b e
lim ited
in th
e d iet.
L e
n tils
lo w
e r
sa lt
a n
d su
g a
r
B e
a n
s
T u
n a
P la
in n
u ts
p e
a s
C h
ick
P la
in n
u ts
C h
ick
Lean m
in ce
O il
V e
g
L o
w e
r fa t
sp re
a d
6
F o
o d
s h ig
h in
fa t, sa
lt a n
d su
g a rs
T h is in
clu d
es p ro
d u cts su
ch as ch
o co
late, cakes, b iscu
its, fu ll-su
g ar so
ft d rin
ks, b
u tter an
d ice-cream
. T h ese fo
o d
s are n o t n
eed ed
in th
e d iet an
d so
, if in
clu d
ed , sh
o u ld
o n ly b
e d o n e in
freq u en
tly an d
in sm
all am o u n ts. If yo
u
co n su
m e th
ese fo o d
s an d
d rin
ks o ften
, try to lim
it th eir co
n su
m p
tio n
so yo
u h
ave th em
less o ften
an d
in sm
aller am o u n ts. F
o o d
an d
d rin
ks h ig
h in
fat an d
su g ar co
n tain
lo ts o
f en erg
y, p articu
larly w h en
yo u
h ave larg
e servin g s. C
h eck th
e lab el an
d avo
id fo
o d
s w
h ich
are h ig
h in
fat, salt an d
su g ar!
H yd
ra tio
n A
im to
d rin
k 6 -8
g lasses o
f flu id
every d ay. W
ater, lo w
er fat m ilk an
d
su g ar-free d
rin ks in
clu d
in g tea an
d co
ffee all co u n t. F
ru it ju
ice an d
sm
o o th
ies also co
u n t to
w ard
s yo u r flu
id co
n su
m p
tio n , alth
o u g h th
ey are a so
u rce o
f free su g ars* an
d so
yo u sh
o u ld
lim it co
n su
m p
tio n to
n o m
o re th
an a co
m b
in ed
to tal o
f 1 5 0 m
l p er d
ay.
S u g ary d
rin ks are o
n e o
f th e m
ain co
n trib
u to
rs to excess su
g ar
co n su
m p
tio n am
o n g st ch
ild ren
an d
ad u lts in
th e U
K . S
w ap
su g ary
so ft d
rin ks fo
r d iet, su
g ar-free o
r n o
ad d
ed su
g ar varieties to
red u ce
yo u r su
g ar in
take in a sim
p le step
.
A lco
h o l also
co n tain
s lo ts o
f calo ries (kcal) an
d sh
o u ld
b e lim
ited to
n o m
o re th
an 1
4 u
n its p
er w eek fo
r m en
an d
w o m
en . T
h e calo
rific co
n ten
t o f an
alco h o lic b
everag e d
ep en
d s o
n th
e typ e o
f alco h o l,
th e vo
lu m
e served an
d th
e ad d
itio n o
f m ixers. A
s an exam
p le, 1
p in
t o f stan
d ard
stren g th
lag er co
n tain
s ap p
ro xim
ately 1 3 6 kcal, a 1
7 5 m
l m
ed iu
m g
lass o f w
in e co
n tain
s ap p
ro xim
ately 1 3 5 kcal an
d a 2
5 m
l sh
o t o
f sp irit (4
0 %
vo l) co
n tain
s ap p
ro xim
ately 5 6 kcal.
F o
o d
la b
e llin
g L o ts o
f p re-p
ackag ed
fo o d
s h ave a fo
o d
lab el o
n th
e fro n t o
f p ack w
h ich
sh o w
s th e n
u tritio
n
in fo
rm atio
n p
er servin g . T
h ey also
refer to referen
ce in take w
h ich
tells yo u h
o w
m u ch
o f each
n u trien
t sh o u ld
b e in
clu d
ed in
th e d
aily d iet. T
h e p
ercen tag
e refers to th
e co n trib
u tio
n th
at th e
p ro
d u ct m
akes to th
e referen ce in
take fo r each
n u trien
t.
F o o d
lab els can
h elp
yo u to
ch o o se b
etw een
fo o d
s an d
to p
ick th o se th
at are lo w
er in
en erg
y, fat, satu rated
fat, su g ar an
d salt. W
h ere co
lo u r co
d ed
lab els are u
sed yo
u can
tell at a g
lan ce if th
ey are h ig
h , m
e d
iu m
o r lo
w in
fat, satu rated
fat, su g ars an
d salt. F
o r a h
ealth ier
ch o ice, try to
p ick p
ro d
u cts w
ith m
o re g
reen s an
d am
b ers an
d few
er red s.
6 -8
a d
a y
W a
te r, lo
w e
r fa t
m ilk
, s u
g a
r-fre e
d
rin k
s in
c lu
d in
g
te a
a n
d c
o ffe
e
a ll c
o u
n t.
L im
it fru it ju
ic e
an
d /o
r sm o
o th
ies to
a to
ta l o
f 1
5 0
m l a
d a
y.
*F ree su
g ars - A
n y su
g ar ad
d ed
to fo
o d
o r d
rin k p
ro d
u cts b
y th e m
an u factu
rer, co o k o
r co
n su
m er in
clu d
in g th
o se n
atu rally fo
u n d
in h
o n ey, syru
p s an
d u
n sw
eeten ed
fru it ju
ice.
S a
u c e
C risp
s
7
R em
em b
er th at th
e p o rtio
n sizes u
sed o
n th
e lab
el are su g g estio
n s an
d m
ay n o t b
e th e
sam e as yo
u actu
ally co n su
m e. F
o r exam
p le,
so m
e fo o d
s an d
d rin
ks co m
m o n ly co
n su
m ed
as sin
g le servin
g s h
ave th e n
u tritio
n al
in fo
rm atio
n p
resen ted
p er h
alf p ack.
To fin
d o
u t m
o re ab
o u t fo
o d
lab ellin
g yo
u can
visit w
w w
.n h s.u
k/L ivew
ell/G o o d
fo o d
/P ag
es/ fo
o d
-lab ellin
g .asp
x.
C u ttin
g d
o w
n o
n sa
tu ra
te d
fa t
C u ttin
g d
o w
n o
n satu
rated fat can
lo w
er yo u r b
lo o d
ch o lestero
l an d
red u ce yo
u r risk o
f h eart
d isease. M
o st p
eo p
le in th
e U K
eat to o m
u ch
satu rated
fat. T h e averag
e m an
sh o u ld
h ave n
o
m o re th
an 3
0 g satu
rated fat a d
ay. T h e averag
e w o m
an sh
o u ld
h ave n
o m
o re th
an 2
0 g
satu rated
fat a d ay. C
h ild
ren sh
o u ld
h ave less satu
rated fat th
an ad
u lts. B
u t rem
em b
er th at a
lo w
-fat d iet isn
’t su itab
le fo r ch
ild ren
u n d
er five.
O n e o
f th e easiest w
ays to cu
t d o w
n o
n satu
rated fat is to
co m
p are th
e lab els o
n sim
ilar p
ro d
u cts an
d ch
o o se th
e o n e lo
w er in
satu rated
fat. W atch
o u t fo
r fo o d
s th at are h
ig h in
satu
rated fat, in
clu d
in g fatty cu
ts o f m
eat, sau sag
es, b u tter, cream
, ch eese, ch
o co
late, p
astries, cakes an d
b iscu
its. Yo u d
o n ’t n
eed to
sto p
eatin g th
ese fo o d
s alto g eth
er, b u t eatin
g
to o m
u ch
o f th
ese can m
ake it easy to h
ave m o re th
an th
e reco m
m en
d ed
m axim
u m
am o u n t
o f satu
rated fat. To
fin d
o u t m
o re, see w
w w
.n h s.u
k/L ivew
ell/G o o d
fo o d
/P ag
es/E at-less-
satu rated
-fat.asp x.
C u ttin
g d
o w
n o
n su
g a r
R eg
u larly co
n su
m in
g fo
o d
s an d
d rin
ks h ig
h in
su g ar in
creases yo u r risk o
f o b
esity an d
to o th
d
ecay. Id eally, n
o m
o re th
an 5
% o
f th e en
erg y w
e co n su
m e sh
o u ld
co m
e fro m
free su g ars*.
C u rren
tly, ch ild
ren an
d ad
u lts acro
ss th e U
K are co
n su
m in
g 2
-3 tim
es th at am
o u n t.
A g
e
R e c o
m m
e n
d e d
m a x im
u m
fre e
su g
a rs in
ta k e
S u
g a r c
u b
e s
4 -6
years N
o m
o re th
an 1
9 g /d
ay 5 cu
b es
7 -1
0 years
N o m
o re th
an 2
4 g /d
ay 6 cu
b es
F ro
m 1
1 years, in
clu d
in g ad
u lts
N o m
o re th
an 3
0 g /d
ay 7 cu
b es
M an
y p ackag
ed fo
o d
s an d
d rin
ks co n tain
su rp
risin g ly h
ig h am
o u n ts o
f free su g ars* in
clu d
in g
so m
e b reakfast cereals, yo
g h u rts an
d fru
it ju ice d
rin ks. U
se th e fo
o d
lab el to
h elp
yo u ch
o o se
fo o d
s lo w
er in su
g ar. S
w ap
su g ary b
reakfast cereals fo r p
lain cereals su
ch as p
lain p
o rrid
g e,
w h o lew
h eat b
iscu it cereals, sh
red d
ed w
h o lew
h eat o
r n o ad
d ed
su g ar m
u esli. C
ereal b ars
o ften
co n tain
h ig
h levels o
f free su g ars* to
o , so
rem em
b er to
ch eck th
e lab el. S
w ap
flavo u red
o
r co rn
er-style yo g h u rts fo
r lo w
fat, lo w
er su g ar yo
g h u rts, ad
d in
g fresh
fru it fo
r variety.
E a c h se
rvin g
(1 5 0 g
) c o
n ta
in s
o f a
n a
d u lt’s re
fe re
n c e in
ta ke
Typ ic
a l va
lu e s (a
s so ld
) p e r 1
0 0 g
: 6 9 7 kJ/ 1
6 7 kc
a l
E n
e rg
y 1 0 4 6 k
J 2 5 0 k
c a
l
F a
t S
a tu
ra te
s S
u g
a rs
S a
lt 3
.0 g
1 .3
g 3
4 g
0 .9
g
1 5
% 3
8 %
7 %
4 %
1 3 %
L O
W L
O W
H IG
H M
E D
*F ree su
g ars - A
n y su
g ar ad
d ed
to fo
o d
o r d
rin k p
ro d
u cts b
y th e m
an u factu
rer, co o k o
r co
n su
m er in
clu d
in g th
o se n
atu rally fo
u n d
in h
o n ey, syru
p s an
d u
n sw
eeten ed
fru it ju
ice.
8
S ug
ary d rinks have no
p lace in a child
’s d aily d
iet b ut acco
unt fo r a surp
rising ly larg
e p ro
p o rtio
n
o f the d
aily sug ar intake o
f b o th child
ren and ad
ults. A lm
o st a third
o f the free sug
ars co nsum
ed
b y 1
1 -1
8 year o
ld s co
m es fro
m so
ft d rinks. W
e sho uld
aim to
sw ap
sug ary d
rinks fo r w
ater, lo
w er fat m
ilk o r sug
ar-free d rinks includ
ing tea and
co ffee. B
e sure to check the lab
el fo r ad
d ed
sug
ar. Fo r m
o re info
rm atio
n, visit w w
w .nhs.uk/Livew
ell/G o o d
fo o d
/P ag
es/sug ars.asp
x.
C u ttin
g d
o w
n o
n sa
lt E
atin g to
o m
u ch
salt can raise yo
u r b
lo o d
p ressu
re, w h ich
in creases yo
u r risk o
f d evelo
p in
g
h eart d
isease o r stro
ke. A n d
sin ce m
an y p
eo p
le in th
e U K
eat to o m
u ch
salt, th at m
ean s th
at lo
ts o f p
eo p
le w o u ld
b en
efit fro m
cu ttin
g d
o w
n . A
d u lts sh
o u ld
eat n o m
o re th
an 6
g o
f salt a d
ay. C h ild
ren sh
o u ld
h ave even
less. 6 g o
f salt is ab o u t a teasp
o o n fu
l. B u t rem
em b
er w e’re
n o
t ju st talkin
g ab
o u t th
e salt yo u ad
d to
yo u r fo
o d
b ecau
se m o st o
f th e salt w
e eat is alread y
in everyd
ay fo o d
s su ch
as b read
, b reakfast cereal, p
asta sau ce an
d so
u p
. Try rep lacin
g salt
w ith
p ep
p er, h
erb s an
d sp
ices to ad
d flavo
u r to
yo u r favo
u rite d
ish es. C
h eckin
g th
e lab el an
d
ch o o sin
g fo
o d
s th at are lo
w er in
salt is o n e o
f th e b
est w ays to
cu t d
o w
n . F
o r m
o re
in fo
rm atio
n , visit w
w w
.n h s.u
k/L ivew
ell/G o o d
fo o d
/P ag
es/salt.asp x.
H o
w m
u c h fo
o d
d o
I n e e d
? W
e all n eed
d ifferen
t am o u n ts o
f en erg
y (o r calo
ries) fro m
fo o d
to b
e a h ealth
y w eig
h t. H
o w
m
u ch
yo u n
eed d
ep en
d s o
n lo
ts o f th
in g s, in
clu d
in g h
o w
active yo u are.
W h en
ever w e eat m
o re th
an o
u r b
o d
y n eed
s, w e p
u t o
n w
eig h t. T
h is is b
ecau se w
e sto re th
e en
erg y w
e d o n ’t u
se as fat. E ven
if w e h
ave ju st sm
all am o u n ts o
f extra en erg
y each d
ay, w e
can p
u t o
n w
eig h t. A
n d
m o st p
eo p
le in th
e U K
eat m o re th
an th
ey n eed
.
A g
e
D a ily e
n e rg
y re q
u ire
m e n ts
M a le
s F
e m
a le
s
kc a l
kJ kc
a l
kJ
1 7 6 5
3 2 0 1
7 1 7
3 0 0 0
2 1 0 0 4
4 2 0 1
9 3 2
3 8 9 9
3 1 1 7 1
4 8 9 9
1 0 7 6
4 5 0 2
4 1 3 8 6
5 7 9 9
1 2 9 1
5 4 0 2
5 1 4 8 2
6 2 0 1
1 3 6 2
5 6 9 9
6 1 5 7 7
6 5 9 8
1 4 8 2
6 2 0 1
7 1 6 4 9
6 8 9 9
1 5 3 0
6 4 0 2
8 1 7 4 5
7 3 0 1
1 6 2 5
6 7 9 9
9 1 8 4 0
7 6 9 9
1 7 2 1
7 2 0 1
1 0
2 0 3 2
8 5 0 2
1 9 3 6
8 1 0 0
1 1 an
d o
ver 2 5 0 0
1 0 ,4
6 0
2 0 0 0
8 3 6 8
Try to :
• eat o
n ly as m
u ch
fo o d
as yo u n
eed . Im
p ro
ve th e b
alan ce o
f yo u r d
iet b y lo
o kin
g at th
e E
atw ell G
u id
e •
g et m
o re active! If yo
u ’re eatin
g a g
o o d
b alan
ce o f th
e d ifferen
t fo o d
g ro
u p
s, an d
yo u ’re a
h ealth
y w eig
h t, yo
u ’re p
ro b
ab ly eatin
g ab
o u t th
e rig h t am
o u n t
9
If yo u ’re o
verw eig
h t, th
en yo
u m
ay n eed
to eat less, im
p ro
ve th e b
alan ce o
f yo u r d
iet an d
/o r
g et m
o re active. A
sk yo u r G
P, o r an
o th
er h ealth
p ro
fessio n al, fo
r ad vice ab
o u t lo
sin g w
eig h t.
D o yo
u kn
o w
if yo u ’re a h
ealth y w
eig h t?
F in
d o
u t at: w
w w
.n h s.u
k/L ivew
ell/lo sew
eig h t/P
ag es/
B o d
yM assIn
d ex.asp
x
D o
I n e e d
vita m
in a
n d
m in
e ra
l su p
p le
m e n ts?
M o st p
eo p
le can g
et all th e n
u trien
ts th eir b
o d
y n eed
s b y eatin
g h
ealth ily. H
o w
ever, so m
e p
eo p
le d o n
eed certain
su p
p lem
en ts. F
o r exam
p le, if yo
u are p
lan n in
g a p
reg n an
cy, yo u
sh o u ld
take a d aily 4
0 0 m
icro g ram
(μ g ) fo
lic acid su
p p
lem en
t fro m
th e tim
e yo u sto
p u
sin g
co n tracep
tio n u
n til th
e 1 2
th w eek o
f p reg
n an
cy. W o m
en w
h o h
ave alread y h
ad a p
reg n an
cy affected
b y n
eu ral tu
b e d
efects, n eed
to take 5
m g o
f fo lic acid
each d
ay u n til th
e 1 2 th
w eek
o f p
reg n an
cy. In ad
d itio
n , w
o m
en w
h o h
ave d iab
etes an d
th o se takin
g an
ti-ep ilep
tic m
ed icin
es sh o u ld
co n su
lt th eir G
P fo
r ad vice.
In sp
rin g an
d su
m m
er, m o st p
eo p
le w ill g
et all th e vitam
in D
th ey n
eed th
ro u g h su
n lig
h t o
n
th e skin
an d
fro m
a h ealth
y, b alan
ced d
iet. H o w
ever, d u rin
g th
e au tu
m n an
d w
in ter w
e n eed
to
rely o n d
ietary so u rces o
f vitam in
D . S
in ce it is d
ifficu lt fo
r p eo
p le to
g et en
o u g h vitam
in D
fro
m fo
o d
alo n e, everyo
n e sh
o u ld
co n sid
er takin g a d
aily su p
p lem
en t co
n tain
in g 1
0
m icro
g ram
s o f vitam
in D
d u rin
g au
tu m
n an
d w
in ter.
P eo
p le w
h o se skin
h as little o
r n o exp
o su
re to th
e su n , o
r w h o alw
ays co ver th
eir skin
w h en
o u tsid
e, risk vitam in
D d
eficien cy an
d n
eed to
take a d aily su
p p
lem en
t co n tain
in g 1
0
m icro
g ram
s o f vitam
in D
th ro
u g h o u t th
e year. E th
n ic m
in o rity g
ro u p
s w ith
d ark skin
, fro m
A
frican , A
fro -C
arib b
ean an
d S
o u th
A sian
b ackg
ro u n d
s, m ay n
o t g
et en o u g h vitam
in D
fro m
su
n lig
h t in
th e su
m m
er an d
th erefo
re sh o u ld
co n sid
er takin g a su
p p
lem en
t all year ro u n d
.
C h ild
ren ag
ed 1
to 4
years sh o u ld
also h
ave a d aily 1
0 m
icro g ram
vitam in
D su
p p
lem en
t. A
s a p recau
tio n , all b
ab ies u
n d
er 1 year sh
o u ld
h ave a d
aily 8 .5
to 1
0 m
icro g ram
vitam in
D
su p
p lem
en t to
en su
re th ey g
et en o u g h . C
h ild
ren w
h o h
ave m o re th
an 5
0 0 m
l o f in
fan t fo
rm u la
a d ay d
o n
o t n
eed an
y ad d
itio n al vitam
in D
as fo rm
u la is alread
y fo rtified
.
F o r m
o re in
fo rm
atio n , talk to
yo u r G
P o
r an o th
er h ealth
p ro
fessio n al, o
r see: h ttp
://w w
w .n
h s.u
k/C o n d
itio n s/vitam
in s-m
in erals/P
ag es/V
itam in
-D .asp
x
Le a
n e
r C h
o o
se le
a n
e r c
u ts o
f m
e a
t a n
d p
o u
ltry , re
m o
v e
a
n y
v isib
le fa
t.
Lo w
e r G
o fo
r lo w
e r fa
t, sa lt a
n d
su
g a
r p ro
d u
c ts - e
sp e
c ia
lly
d a
iry a
n d
sta rc
h y
c
a rb
o h
y d
ra te
fo o
d s.
Le ss
U se
le ss o
ils a n
d sp
re a
d s.
C h
o o
se fo
o d
s h ig
h in
fa t,
sa lt a
n d
su g
a r le
ss o fte
n .
8 tip
s fo r e
a tin
g w
e ll
1 . B
ase yo u r m
eals o n starch
y fo o
d s
2 . E
at lo ts o
f fru it an
d veg
3 . E
at m o re fish
– in clu
d in
g a p
o rtio
n o
f o ily fish
each w
eek
4 . C
u t d
o w
n o
n satu
rated fat an
d su
g ar
5 . E
at less salt – n o m
o re th
an 6
g a d
ay fo
r ad u lts
6 . G
et active an d
b e a h
ealth y w
eig h t
7 . D
o n ’t g
et th irsty
8 . D
o n ’t skip
b reakfast
R e m
e m
b e r fru
it ju ic
e a
n d
/o r
sm o
o th
ie s sh
o u ld
b e lim
ite d
to n
o
m o
re th
a n 1
5 0 m
l p e r d
a y in
to ta
l.
10
F o
o d
g ro
u p
W h
a t’s in
c lu
d e
d ?
H o
w m
u c
h ?
T ip
s
F ru
it a n d
ve
g e ta
b le
s A
ll fruit and veg
etab les includ
ing fresh, fro
zen, canned , d
ried and
juiced varieties.
P o tato
es d o no
t co unt as they are co
nsid ered
a starchy carb o hyd
rate fo o d
. E
at p lenty o
f fruit and veg
etab les. A
im fo
r at least 5
p o rtio
ns o f a variety o
f fruit and veg
etab les every d
ay. R
em em
b er that a p
o rtio
n o f d
ried fruit is 3
0 g and
sho
uld b
e kep t to
m ealtim
es. Lim it fruit juice and
sm
o o thies to
a co m
b ined
to tal o
f 1 5 0 m
l w hich co
unts as 1
o f yo
ur 5 A
D ay. T
here is evid ence to
sug g est
that p eo
p le w
ho eat lo
ts o f fruit and
veg are less likely
to d
evelo p
chro nic d
iseases such as co ro
nary heart d
isease and so
m e typ
es o f cancer.
Try to eat as m
any d ifferent typ
es o f fruit and
veg etab
les as p
o ssib
le. A vo
id ad
d ing
sauces/d ressing
hig h in fat, salt o
r sug
ar to yo
ur fruit and veg
e.g . cho
co late sauce o
n b anana
o r ho
ney/b utter g
laze o n yo
ur p arsnip
s. B ulk o
ut yo ur m
eals w
ith veg etab
les such as g rated
carro t, m
ushro o m
s o r
p ep
p ers fo
r an extra p o rtio
n o f yo
ur 5 A
D ay w
hich w ill
m ake yo
ur m eal sp
read further. R
em em
b er to
keep fruit in
yo
ur b ag
as a co nvenient and
healthy snack and fro
zen
veg etab
les in yo ur freezer so
yo u d
o n’t run o
ut.
P o
ta to
e s, b
re a d
, ric
e , p
a sta
a n d
o
th e r sta
rc h y
c a rb
o h yd
ra te
s
• b read
, includ ing
: so
d a b
read , rye
b read
, p itta, flo
ur to
rtilla, b ag
uettes,
chap atti, b
ag els
• rice
• p o tato
es
• b reakfast cereals, o
ats
• p asta, no
o d
les
• m aize, co
rnm eal,
• co usco
us, b ulg
ur
• p o lenta
• m illet, sp
elt
• w heat, p
earl b arley
• yam s and
p lantains
E at p
lenty o f starchy carb
o hyd
rates includ ing
p
o tato
es, b read
, rice and p
asta. C ho
o se w
ho leg
rain
varieties, o r keep
the skins o n p
o tato
es, fo r m
o re
fib re, vitam
ins and m
inerals.
B ase yo
ur m eals aro
und starchy carb
o hyd
rates. C heck the
lab els and
cho o se the p
ro d
ucts lo w
est in fat, salt and sug
ar. If yo
u are having chip
s, g o fo
r o ven chip
s lo w
er in fat and
salt. If yo u are serving
starchy fo o d
s, try to avo
id ad
d ing
to o
m uch fat (eg
o il o
r b utter o
n ro ast p
o tato
es) o r sauces
(cream y p
asta) as these co ntain lo
ts o f calo
ries.
D a iry a
n d
d a iry
a lte
rn a tive
s M
ilk, cheese, yo g hurt, fro
m ag
e frais, q uark, cream
cheese. T his also
includ es no
n-d airy
alternatives to these fo
o d
s. B utters and
cream s are no
t includ ed
in this g ro
up as they
are hig h in saturated
fat and so
they fit into the ‘fo
o d
s to eat less o
ften and in sm
all am
o unts’ sectio
n.
E at so
m e d
airy o r d
airy alternatives. C ho
o se lo
w er fat
o p
tio ns w
hen p o ssib
le. Fo r p
ro d
ucts like yo g hurt,
check the lab el and
g o fo
r o nes lo
w er in fat and
sug
ars.
Try sw ap
p ing
to 1
% fat m
ilk as o p
p o sed
to w
ho le o
r sem
i-skim m
ed m
ilk. C heese is hig
h in saturated fat, so
try b
uying red
uced fat cheese. A
lternatively g rate it instead
o f
slicing it to
avo id
using m
o re than yo
u need . Try to
use lo w
fat p
lain yo g hurt as o
p p
o sed
to cream
, crèm e fraiche o
r m
ayo nnaise.
B e a n s, p
u lse
s, fi sh
, e g
g s, m
e a t a
n d
o
th e r p
ro te
in s
• m eat, p
o u ltry an
d
g am
e, in clu
d in
g : lam
b ,
b eef, p
o rk, ch
icken ,
b aco
n , sau
sag es,
b u rg
ers
• w h ite fish
(fresh , fro
zen
o r can
n ed
), in clu
d in
g :
h ad
d o ck, p
laice, p
o llo
ck, co ley, co
d ,
can n ed
tu n a
• o ily fish
(fresh , fro
zen
o r can
n ed
), in clu
d in
g :
m ackerel, sard
in es,
tro u t, salm
o n ,
w h iteb
ait, fresh tu
n a
• sh ellfish
(fresh , fro
zen
o r can
n ed
), in clu
d in
g :
p raw
n s, m
u ssels,
crab , sq
u id
, o ysters
• n u ts
• eg g s
• b ean
s an d
o th
er p
u lses, in
clu d
in g : len
tils, ch
ickp eas, b
aked b
ean s,
kid n ey b
ean s, b
u tter b
ean s
• veg etarian
m eat
altern atives eg
to fu
, m
yco p
ro tein
E at so
m e b
eans, p ulses, fish, eg
g s, m
eat and o
ther p
ro teins. E
at at least 2 p
o rtio
ns (2 x 1
4 0 g ) o
f fish
each w eek, o
ne o f w
hich is o ily. Lim
it p ro
cessed
m eats such as sausag
es, b aco
n and cured
m eats. If
yo u eat m
o re than 9
0 g p
er d ay o
f red o
r p ro
cessed
m eats, try to
red uce the am
o unt to
no m
o re than
7 0 g p
er d ay.
W hen yo
u’re co o king
and serving
these fo o d
s, try no t to
ad
d extra fat o
r o il.
W hen yo
u’re b uying
m eat, ask yo
ur b utcher fo
r a lean cut o r co
m p
are the lab els o
n d ifferent p
ro d
ucts and cho
o se
the o ne lo
w er in saturated
fat.
W atch
o u t fo
r m eat an
d fish
p ro
d u cts in
p astry, b
atter o r
b read
cru m
b s as th
ese can b
e h ig
h in
fat an d
/o r salt.
R em
em b
er th at an
8 0 g p
o rtio
n o
f b ean
s o r p
u lses can
co
u n t as 1
o f yo
u r 5
A D
ay!
O ils a
n d
sp re
a d
s U
nsaturated o
ils includ ing
veg etab
le o il, rap
eseed o
il, o live o
il and sunflo
w er o
il. S o ft
sp read
s m ad
e fro m
unsaturated o
ils. B utters are no
t includ ed
in this sectio n as these
are hig h in saturated
fat and are includ
ed in the ‘fo
o d
s to eat less o
ften and in sm
all am
o unts’ sectio
n.
U se these p
ro d
ucts sp aring
ly as they are hig h in fat.
C utting
d o w
n o n these typ
es o f fo
o d
s co uld
help to
co
ntro l yo
ur w eig
ht as they are hig h in calo
ries.
C h o o se lo
w er fat sp
read s w
h ere p
o ssib
le an d
u se
sp arin
g ly.
C h eck th
e lab el an
d ch
o o se o
ils h ig
h in
u n satu
rated fat
an d
lo w
in satu
rated fat. O
ils exp an
d w
h en
h eated
an d
so
h eatin
g o
il in th
e p an
b efo
re yo u u
se it w ill m
ake it g o
fu rth
er so yo
u d
o n ’t n
eed to
u se as m
u ch
.
F o
o d
s to e
a t le
ss o
fte n a
n d
in sm
a ll
a m
o u n ts
• cakes
• b iscuits
• cho co
late
• sw eets
• p ud
d ing
s
• p astries
• ice cream
• jam
• ho ney
• crisp s
• sauces
• b utter
• cream
• m ayo
nnaise
T hese fo
o d
s are no t req
uired as p
art o f a healthy,
b alanced
d iet. If includ
ed , they sho
uld o
nly b e
co nsum
ed infreq
uently and in sm
all am o unts. M
o st
o f us need
to cut d
o w
n o n the am
o unt o
f hig h fat,
salt and sug
ar fo o d
s w e eat and
d rink.
U se lo
w er fat sp
read instead
o f b
utter. S w
ap cakes and
b
iscuits fo r a slice o
f m alt lo
af o r a teacake w
ith lo w
fat sp
read . If yo
u ad d
sug ar to
yo ur fo
o d
o r d
rinks, g rad
ually red
uce the am o unt yo
u ad d
until yo ur taste b
ud s ad
ap t and
yo
u can cut it o ut alto
g ether. A
lternatively try using a
calo rie-free sw
eetener instead .
11
C risp
s
R a
isin s
F ro
ze n
p e
a s
L e
n tils
S o
y a
d rin
k
C o
u s
C o
u s
p a
sta
W h
o le
w
h e
a t
B a
g e
ls
P o
rrid g
e
L o
w fa
t so
ft ch e
e se
T u
n a
P la
in n
u ts
p e
a s
C h
ick
S e
m i
m ilk
sk im
m e
d
C h
o p
p e
d to
m a
to e
s
lo w
e r
sa lt
a n
d su
g a
r
B e
a n
s
W h
o le
g ra
in ce
re a
l
P o
ta to
e s
S p
a g
h e
tti
L o
w fa
t P
la in
y o
g h
u rt
Lean m
in ce
L o
w e
r fa t
sp re
a d
S a
u ce
O il
V e
g
R ice
E a c h se
rvin g
(1 5 0 g
) c o
n ta
in s
o f a
n a
d u lt’s re
fe re
n c e in
ta ke
Typ ic
a l va
lu e s (a
s so ld
) p e r 1
0 0 g
: 6 9 7 kJ/ 1
6 7 kc
a l
C h
e c
k th
e la
b e
l o n
p
a c
k a
g e
d fo
o d
s
E n
e rg
y 1
0 4
6 k
J 2
5 0
k c
a l
F a
t S
a tu
ra te
s S
u g
a rs
S a
lt 3 .0
g 1 .3
g 3 4 g
0 .9
g
1 5 %
3 8 %
7 %
4 %
1 3 %C
h o
o se
fo o
d s lo
w e
r in
fa t, sa
lt a n
d su
g a
rs
S o u rce: P
u b
lic H ealth
E n g lan
d in
asso ciatio
n w
ith th
e W elsh
G o vern
m en
t, F o o d
S tan
d ard
s S co
tlan d
an d
th e F
o o d
S tan
d ard
s A g en
cy in N
o rth
ern Irelan
d ©
C ro
w n co
p yrig
h t 2
0 1 6
U se
th e E
a tw
e ll G
u id
e to
h e lp
yo u g
e t a
b a la
n c e o
f h e a lth
ie r a
n d
m o
re su
sta in
a b
le fo
o d
. It sh
o w
s h o
w m
u c h o
f w h a t yo
u e
a t o
ve ra
ll sh o
u ld
c o
m e fro
m e
a c h fo
o d
g ro
u p
.
E a
tw e
ll G u
id e
2 0
0 0
k c
a l 2
5 0
0 k c
a l =
A L
L F
O O
D +
A L
L D
R IN
K S
P e
r d a
y
E a
t le ss o
fte n
a n
d in
sm a
ll a m
o u
n ts
C ho
o se lo
w er fat and
lo w
er sug ar op
tions
Eat m ore b
eans and p
ulses, 2 p
o rtio
n s o
f su stain
ab ly
sourced fish p er w
eek, o ne o
f w h ich
is o ily. E
at less
red and p rocessed
m eat
P o
tato es, b
read, rice, pasta and other starchy carbohydrates
C ho
o se w
holegrain or higher fibre versions with less added fat, salt and sugar
Fruit and vegetables
O il &
sp re
a d
s
Eat at least 5 portions of a variety of fruit and vegetables every d ay
L O
W L
O W
H IG
H M
E D
C h
o o
se u
n sa
tu ra
te d
o ils
a n
d u
se in
sm a
ll a m
o u
n ts
D a iry a
n d
a ltern
atives B
ean s, p
u lses, fi
sh , e
g g
s, m e a t a
n d
o th
e r p
ro te
in s
6 -8
a d
a y
W a
te r, lo
w e
r fa t
m ilk
, s u
g a
r-fre e
d
rin k
s in
c lu
d in
g
te a
a n
d c
o ffe
e
a ll c
o u
n t.
L im
it fru it ju
ic e
an
d /o
r sm o
o th
ies to
a to
ta l o
f 1
5 0
m l a
d a
y.
How can I find out more about healthy eating?
To find out more:
• get general advice from www.nhs.uk/Livewell/Goodfood/Pages/Goodfoodhome.aspx
• contact your local community dietitian, you can do this through your health centre or GP
• contact your local NHS health promotion unit if you have one
• for healthy eating ideas, handy tips and recipes visit, www.nhs.uk/change4life/Pages/ change-for-life.aspx
© Crown copyright 2016
Gateway number: 2015588
July 2016 v2
You may re-use this information (excluding logos) free of charge in any format or medium, under the terms of the Open Government Licence v3.0. To view this licence, visit OGL or email [email protected]. Where we have identified any third party copyright information you will need to obtain permission from the copyright holders concerned.
