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Further Information and Resourceswww.bda.uk.com/foodfactsBritish Dietetic Association - Site offers a range of downloadable diet related fact sheets.
www.eatwellscotland.org Food Standards Agency - Site provides information and practical tips on how to make healthier food choices for a healthier diet. It has healthy eating advice for various ages and stages of life. There is also information on basic food hygiene, keeping food safe and food labelling.
www.lovefoodhatewaste.comLove Food Hate Waste - Site gives tips and ideas on how to waste less food and save money. It has tips on how to make the most out of the food we buy, there is an online portion planner and a number of quick and easy recipes.
www.nhs.ukNHS Choices - Search ‘Healthy Eating’ for further information on food and diet, losing weight and food safety and much more. The site also has a number of interactive tools and recipes available.
www.nhsforthvalley.com/healthpromotionNHS Forth Valley Health Promotion - Choose ‘Nutrition’ to view more information on healthy eating and to download a range of nutrition resources.
www.takelifeon.co.uk Take life on, one step at a time - Site contains practical ideas on how to improve your eating habits, increase your activity levels and reduce your alcohol intake.
Eat well... feel great
www.nhsforthvalley.com/healthpromotion
We are happy to consider requests for this publication in other languages or formats such as large print. Please call 01324 590870 (Monday – Friday 8.00 am to 5.00 pm), fax 01324 590867 or email [email protected]
Developed by Department of Nutrition and Dietetics and the Health Promotion Department © June 2006 Revised November 2012
EAT WELL, FEEL GREATEating a healthy, well balanced and varied diet is important for good health and well-being. It can also help reduce the risk of diseases such as heart disease, stroke and certain cancers.
It is important to eat a variety of foods from the different food groups, to make sure you are providing your body with the nutrients needed to keep you healthy inside and out.
The picture below shows the main food groups and proportions needed to make a healthy diet. You don’t need to get this balance right at every meal, but try to get it right over a day or a week.
The eatwell plateUse the eatwell platye to help you get the balance right. It shows how much of what
you eat should come from each food group
This model applies to most people, including children over 5 years of age. Younger children have slightly different nutritional requirements for growth and development.
© Crown copyright Department of Health in association with the Welsh Government, the Scottish Government and The Food Standards Agency in Northern Ireland
TEN TOP TIPS
1 Eat some starchy food at each meal. Choose wholegrain varieties when you can.
2 Eat 5 portions of fruit and vegetables every day. Try fresh, frozen, tinned, juiced or dried.
3 Eat breakfast every day.
4 Eat 2 portions of fish a week. One of these should be oily fish.
5 Halt the Salt - Sprinkle less... taste more.
6 It’s clear... drink more water - drink 6 to 8 glasses of fluid a day.
7 Eat less fat and fatty foods.
8 Limit intake of sugar and sugary foods and drinks.
9 Be more active.
10 Aim to be a healthy weight.
Bread, rice, potatoes, pastaand other starchy
foods
Fruit and vegetables
Meat, fish, eggs and beansand other non-dairy sources of protein
Milk and dairy foods
Foods and drinkshigh in fat and/or sugar
