C risp s Raisins F ro ze n p e as Lentils Soya drink Cous Cous pasta Whole wheat B a g els P o rrid g e L o w fat s o ft ch ees e T u n a P lain n uts p eas C hick Semi milk skimmed C h o pped t o m ato e s lo w er salt a nd s u gar B eans Whole grain cereal P otatoes Spaghetti L o w fat Plain y o g hurt Lean mince Lower fat spread Sauce Oil Veg Rice Each serving (150g) contains of an adult’s reference intake Typical values (as sold) per 100g: 697kJ/ 167kcal Check the label on packaged foods Energy 1046kJ 250kcal Fat Saturates Sugars Salt 3.0g 1.3g 34g 0.9g 15% 38% 7% 4% 13% Choose foods lower in fat, salt and sugars Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2016 Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group. Eatwell Guide 2000kcal 2500kcal = ALL FOOD + ALL DRINKS Per day Eat less often and in small amounts Choose low er fat an d lo w er sugar options E at m ore b eans and pulses, 2 portions of sustainably s o u rc e d fish p er w eek, one of w hich is oily . Eat less re d a n d pro cessed m eat P otatoes, brea d, ric e, p a sta a n d o th e r s t a r c h y c a r b o h y d r a t e s C hoose w holegrain or hig h er fibre v ersio n s with le s s a d d e d f a t , s a l t a n d su g ar F r u it a n d v e g e ta ble s Oil & spreads E a t a t l e a s t 5 p o rtio n s o f a v a rie ty of fruit a n d ve g etables every day LOW LOW HIGH MED Choose unsaturated oils and use in small amounts D airy and alternatives Beans, pulses, fish, eggs, m eat and other proteins 6-8 a day Water, lower fat milk, sugar-free drinks including tea and coffee all count. Limit fruit juice and/or smoothies to a total of 150ml a day.

Eatwell guide 2016 FINAL MAR23 - NHS€¦ · Eatwell guide 2016 FINAL MAR23 Created Date: 20160323111106Z

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Page 1: Eatwell guide 2016 FINAL MAR23 - NHS€¦ · Eatwell guide 2016 FINAL MAR23 Created Date: 20160323111106Z

Crisps

Raisins

Frozenpeas

Lentils

Soyadrink

Cous

pasta

Whole wheat

Bagels

Porridge

Low fatsoft cheese

Tuna

Plainnuts peas

Chick

Semi

milkskimmed

Choppedtomatoes

lowersaltandsugar

Beans

Whole

graincereal

Potatoes

Spaghetti

Low fatPlain

yoghurt

Leanmince

Lower fatspread

Sauce

OilVeg

Rice

Each serving (150g) contains

of an adult’s reference intakeTypical values (as sold) per 100g: 697kJ/ 167kcal

Check the label on packaged foods

Energy1046kJ250kcal

Fat Saturates Sugars Salt3.0g 1.3g 34g 0.9g

15%38%7%4%13%

Choose foods lower in fat, salt and sugars

Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group.

Eatwell Guide

2000kcal 2500kcal = ALL FOOD + ALL DRINKSPer day

Eat less often andin small amounts

Choose lower fat and

lower sugar options

Eat more beans and pulses, 2 portions of sustainably

sourced fish per week, one of which is oily. Eat less

red and processed meat

Potatoes, bread, rice, pasta and other starchy carbohydrates

Choose wholegrain or higher fibre versions with less added fat, salt and sugar

Frui

t and