The eatwell plate shows the types and proportions

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.

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.

One third of the diet should be made up of these foods. This group provides:

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.

One third of the diet should be made up of these 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,

A moderate amount of these foods are needed in the diet. This group provides:

This group is made up of milk, yogurt and cheese. There are many different types of milk and dairy foods available. For example,

A moderate amount of these foods are needed in the diet. This group provides:

This group is made up of meat, fish, eggs, and beans. There are many different types of these foods available. For example:

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:

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.

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.

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.

How many units of alcohol would this be?

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.

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