Food groups

The eatwell plate

The eatwell plate shows the groups and proportions of different foods needed to make up a healthy balanced diet.

The eatwell plate does not have to apply to every meal. Balance can be achieved over a day or several days.

Fruit and vegetables

This group provides:• Fibre• Vitamins• Minerals• Water

1/3 of the diet should be made up of these foods.

Fruit and vegetables

Eat at least five

portions a day of a

wide variety of different

fruits and vegetables.

Fresh, frozen, tinned,

dried or 100% juice, all

count.

Bread, rice, potatoes and pastaand other starchy foods.

This group provides:• Starchy

carbohydrates• Fibre• Vitamins• Minerals

1/3 of the diet should be made up of these foods.

Bread, rice, potatoes and pastaand other starchy foods.

Choose wholegrainvarieties .

Base every meal on starchy foods.

Milk and dairy foods

This group provides:• Calcium • Protein• Vitamins

Eat moderate amounts only.About 2-3 portions a day.

Milk and dairy foods

This group is made up of milk, yogurt and cheese.

Choose lower fat varieties.

Meat, fish, eggs, beans and other non-dairy sources of protein

This group provides:• Protein• Vitamins• Minerals, e.g. iron.

Eat moderate amounts only.About 2-3 portions a day.

Meat, fish, eggs, beans and other non-dairy sources of protein

Choose lean meat to reduce the amount of fat in the diet.

Pulses (beans, lentils) are a good alternative to meat.

Fish should be consumed twice a week.Eat oily fish

• salmon• herring • sardines

Food and drinks high in fatand/or sugar

This group provides:• Fat• Carbohydrate (sugars)• Salt

Foods from this group are not necessary, but can be enjoyed occasionally and in small amounts.

Food and drinks high in fat, saltand/or sugarCut down on saturated fat.

Choose lower fat and lower sugar options.

Avoid salty foods.

• High in fat: chips, cakes. • High in sugar: sweets,

chocolate bars, soft drinks.High in salt: crisps.

Salt

We get all the salt we need from the natural salt found in food. There’s no need to add more!

Be careful with readymade food from supermarkets. It usually contains a lot of salt.

Fluid

We need 2 litres (6-8 glasses ) of fluid a day.

All food and drinks count towards fluid intake, except alcoholic drinks.

Composite foods

The food we eat is in the form of dishes or meals rather than individual foods, e.g. pizzas, casseroles, lasagne, sandwiches, etc.

These are called composite foods.

Composite foods are made up from more than one food group from the eatwell plate.

Composite foods

Think about how these foods combine the groups of the eatwell plate.