Making Sense Of Sugar
 

The Eatwell Guide

Eat healthy, eat well.

The Eatwell Guide – putting it into practice

Healthy eating is about consuming the right amount of food for your energy needs and the right balance of foods to make sure your body gets all the nutrients it needs In March 2016, the UK Government’s ‘Eatwell Plate’ was replaced with the ‘Eatwell Guide’; presenting the proportions in which different types of foods are needed for a healthy and balanced diet. It is designed for most people (except children under the age of two who have different nutritional needs) – whether you’re a healthy weight or overweight – and whatever your diet (1)!

eatwell guide

The Eatwell Guide divides foods and drinks into five main groups. Try to choose a variety of different foods from each of the groups to help get the wide range of nutrients your body needs to stay healthy and work properly.  To take a closer look at how the ‘Eatwell Guide’ can help, please click here to download the pdf or head to NHS Choices to view the interactive guide.

The amount of food (ie. portion size) you need varies depending on a range of factors including age, sex and body size and the amount of physical activity you do.  Please remember that your doctor can advise you on the best diet for your individual needs.

The UK Government recommends that calories and nutrients should be spread throughout the day and as a guide, suggests that 20% of your total calorie intake should be consumed at breakfast, 30% at lunch, 30% at dinner with 20% leftover for snacks (20:30:30:20) (11). This breakdown also includes the calories we consume from drinks!

We have created a selection of tasty recipes that are in line with the principles of the ‘Eatwell Guide’ and which are suitable for an average adult in the context of a 2000 calorie per day diet. The recipes include a number of examples that you can pick and choose from and have been designed to fit with the 20:30:30:20 recommendation for you to enjoy!

For advice on how The Eatwell Guide can help you make informed choices for you and your family watch our video with dietitian and mum Helen Bond.

 

Healthy Food Recipes

Breakfast – Click here to download the recipes as a PDF

Lunch – Click here to download the recipes as a PDF

Dinner – Click here to download the recipes as a PDF

Snacks – Click here to download the recipes as a PDF

SUGAR FACTS

  • The daily average calorie intake for women should be 2000 and for men 2500 (12).
  • Your body doesn’t distinguish between sugars used in manufacturing or in the kitchen, and those sugars found naturally in fruits and vegetables. For example, sucrose in an apple is broken down in exactly the same way as the sucrose in your sugar bowl.
  • The recommended Reference Intake for total sugars as part of your diet is 90g a day for adults. This Reference Intake is based on the requirements for an average female with no special dietary requirements and an assumed energy intake of 2,000 calories (2).