The eatwell plate
© Food – a fact of life 2009
Learning objectives
• To recognise the eatwell plate.
• To recognise the nutrients found in each food
group.
• To understand that salt and some fluids are not
shown on the eatwell plate.
• To know how the eatwell plate can be used with
composite foods.
© Food – a fact of life 2009
The eatwell plate
The eatwell plate shows the types 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.
The eatwell plate is for everyone over two years of age.
© Food – a fact of life 2009
© Food – a fact of life 2009
The food groups of the eatwell plate
Fruit and vegetables.
Bread, rice, potatoes, pasta and other starchy foods.
Milk and dairy foods.
Meat, fish, eggs, beans and other non-dairy sources of
protein.
Food and drinks high in fat and/or sugar.
© Food – a fact of life 2009
Fruit and vegetables
One third of the diet should be
made up of these foods.
This group provides:
• Dietary fibre (NSP);
• Vitamins A, C;
• Minerals;
• Water or fluid.
© Food – a fact of life 2009
Fruit and vegetables
Fruit and vegetables are good sources of dietary fibre,
vitamins and minerals.
Try to eat at least five portions a day.
Eat a wide variety of different fruits and vegetables.
These are high in dietary fibre which keeps the gut
healthy.
Fruit and vegetables are also low in energy and fat
which can help to maintain a healthy weight.
© Food – a fact of life 2009
Bread, rice, potatoes and pasta
and other starchy foods.
One third of the diet should be
made up of these foods.
This group provides:
• Carbohydrate;
• Dietary fibre (NSP);
• B vitamins;
• Minerals, e.g. iron
and calcium.
© Food – a fact of life 2009
Bread, rice, potatoes and pasta
and other starchy foods.
This group is made up of bread, rice, potatoes and
pasta. These foods provide the body with energy.
There are many different types of starchy foods
available. For example,
•Bread: bagel, naan, chapatti, and soda bread.
•Rice: basmati, aborio, and wild rice.
•Potatoes: charlotte, desiree and nadine.
•Pasta: macaroni, risoni, penne, and spaghetti.
Try to choose wholegrain varieties where possible.
© Food – a fact of life 2009
Milk and dairy foods
A moderate amount of these
foods are needed in the diet.
This group provides:
• Protein;
• Calcium;
• Vitamin A.
© Food – a fact of life 2009
Milk and dairy foods
This group is made up of milk, yogurt and cheese.
There are many different types of milk and dairy foods
available. For example,
• Milk: cow’s milk, goat’s milk and sheep’s milk.
• Yogurt: live, probiotic and bio yogurts.
• Cheese: cheddar, parmesan, mozzarella, and
stilton.
Try to choose lower fat varieties where possible.
Children under the age of 2 should be offered whole
or full fat products. Children under the age of 5 can
be offered semi-skimmed products, but not skim
products.
© Food – a fact of life 2009
Meat, fish, eggs, beans and
other non-dairy sources of protein
A moderate amount of these
foods are needed in the diet.
This group provides:
• Protein;
• Vitamins, e.g. A, B, D;
• Minerals, e.g. iron.
© Food – a fact of life 2009
Meat, fish, eggs, beans and
other non-dairy sources of protein
This group is made up of meat, fish, eggs, and beans.
There are many different types of these foods
available. For example:
•
•
•
Meat: beef, lamb, pork and chicken.
Fish: salmon, haddock and pilchards.
Beans: Borlotti, haricot, butter, and kidney.
Choosing fish with soft edible bones can increase your
mineral intake, e.g. calcium.
Also, choosing lean meat and not adding fat when
cooking will reduce the amount of fat in the diet.
© Food – a fact of life 2009
Meat, fish, eggs, beans and
other non-dairy sources of protein
Two portions of fish should be consumed twice a week,
one of which should be oily.
This is because oily fish contains omega 3 fatty acids
and believed to be good for heart health.
Examples of oily fish are salmon, herring and sardines.
© Food – a fact of life 2009
Food and drinks high in fat
and/or sugar
Foods from this group are not
necessary for a healthy diet, but
can be enjoyed occasionally.
These foods should be eaten in
small amounts.
This group provides:
• Fat;
• Carbohydrate (sugars).
© Food – a fact of life 2009
Food and drinks high in fat
and/or sugar
This group is made up of food and drinks high in fat
and/or sugar.
There are many different types of these foods
available. For example,
•
•
Foods high in fat: oil, chips, cake.
Foods high in sugar: sweets, cakes, and some
carbonated drinks.
Try to eat these foods occasionally and in small
amounts.
© Food – a fact of life 2009
Salt
Salt does not appear on the eatwell plate.
It is estimated that 75% of the salt we eat comes from
the food we buy, such as bread and cereal products,
meat products and some ready meals. It is important
to check the labels when buying foods.
Salt intake can be further reduced by not adding salt
to food during cooking or at the table.
© Food – a fact of life 2009
Fluid
The eatwell plate shows some fluids such as milk and
fruit juice in food groups.
On average the body needs 2 litres of fluid a day to
help the body function properly. This is the same as
roughly 6-8 glasses of fluid.
Water, tea and coffee are not shown, but can form a
large part of the body’s fluid intake.
All food and drinks count towards fluid intake,
except alcoholic drinks.
© Food – a fact of life 2009
Fluid - alcohol
Alcohol does not feature on the eatwell plate, but
those who drink there are recommendations
● Males - no more than 3-4 units per day
● Women - no more than 2-3 units per day.
Over consumption of alcohol, or binge drinking should
be avoided.
© Food – a fact of life 2009
Fluid – one unit of alcohol
One unit of alcohol is:
• half a pint of standard strength (3 to 5% ABV) beer,
lager or cider;
• a pub measure of spirit;
• half a glass of wine is about 2 units;
• two thirds of an Alcopops.
How many units of alcohol would this be?
© Food – a fact of life 2009
Composite foods
Much of the food people eat is in the form of dishes or
meals rather than individual foods, e.g. pizzas,
casseroles, lasagne, and sandwiches.
These are called composite foods.
Composite foods are made up from more than one
food group from the eatwell plate.
© Food – a fact of life 2009
Composite foods
Think about how these foods combine the groups of
the eatwell plate.
© Food – a fact of life 2009
Review of the learning objectives
• To recognise the eatwell plate.
• To recognise the nutrients found in each food
group.
• To understand that salt and some fluids are not
shown on the eatwell plate.
• To know how the eatwell plate can be used with
composite foods.
© Food – a fact of life 2009
For more information visit
www.foodafactoflife.org.uk
© Food – a fact of life 2009