Sugars and the body
Sugars are an important source of energy that we all need to go about our daily lives.Read More
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 (40)!
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 (i.e. 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) (49). 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. Also, in February 2020, the Vegan Society published its adaption of the Eatwell Guide, including tips on balancing food groups and using fortified foods and supplementation which can be viewed here.