The eatwell plate (Extension)

Learning objectives To understand that a healthy diet is made up from a variety and balance of different foods and drinks, as depicted in The eatwell plate. To learn more about the different food groups of The eatwell plate model. To understand and be able to categorise foods and drinks into groups as depicted in The eatwell plate. To be able to classify composite dishes.

Healthy diet A healthy diet comprises a balance of a variety of foods. This provides all the nutrients that are needed by the body. Energy is important for life and this is provided by the carbohydrate, protein and fat in the diet. Getting the right amounts of vitamins, minerals, dietary fibre and water is also important for health.

Healthy diet All foods and drinks can be part of a healthy diet. The balance of different foods must be right for us to remain healthy. It is important to think about: the type of food and drinks consumed; how often different food and drinks are included in the diet; how much of these different food and drinks are consumed.

The eatwell plate Many countries around the world have resources that provide food-based recommendations for a healthy, varied diet. These may be in different forms e.g. a pyramid. The eatwell plate is the model used in the UK. The eatwell plate shows the type and proportion of different groups of food which are needed to make up a healthy, varied diet.

The eatwell plate Not every meal has to be in the same proportions as The eatwell plate. However, balance should be achieved over a day or several days. Each of the food groups provides a different selection of essential nutrients and no one food or a single food group can provide everything we need. This is why a balance and variety of foods are needed to ensure that all the nutrients we need to be healthy are provided by the diet.

The eatwell plate The eatwell plate guide is appropriate for most people over the age of 2 years, including vegans, vegetarians, people of all ethnic origins and walks of life. Young children, pregnant women and those with some medical conditions have slightly different nutritional needs from the general population. Children from 2 to 5 years should gradually move to eating the same foods as the rest of the family, in the proportions shown on The eatwell plate; otherwise it applies to all other healthy people.

Food groups The eatwell plate is made up of 5 food groups: 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; foods and drinks high in fat and/or sugar.

Food groups The diet should be based on bread, rice, potatoes, pasta and other starchy foods and fruit and vegetables. A variety of foods from these two groups are needed, with each group making up one-third of the diet.  Most of the remaining third of the diet should be made up of milk and dairy foods and meat, fish, eggs, beans and other non-dairy sources of protein. Only a small amount of foods and drinks high in fat and/or sugar should be included.

The eatwell plate food groups: Fruit and vegetables This is the fruit and vegetables group. This group of foods should make up one-third of the diet. Fruit and vegetables provide dietary fibre, folate, vitamin C, vitamin A, minerals, water and other plant compounds, such as polyphenols. Choose a wide variety of different fruit and vegetables and aim to eat at least 5 different portions every day (5 A DAY). Fresh, frozen, dried, canned and juiced ones all count. Potatoes are not included because they are a starchy food.

Fruit and vegetables A portion is 80g. As a rough guide, a portion is the amount of fruit or vegetables that you can hold in your hand. For example: 1 apple, orange, pear or banana; half a large grapefruit; a slice of melon; 2 satsumas or plums; 1 handful of grapes, cherries or berries; 1 heaped tablespoon of dried fruit (such as raisins; 3 heaped tablespoons of vegetables (raw, cooked, frozen or canned); 1 dessert bowl of mixed salad.

Fruit and vegetables A 150ml glass of 100% fruit or vegetable juice counts only as 1 portion no matter how much you drink. This is because the juicing process removes most of the fibre from the fruit. Smoothies can count as 2 of your 5 A DAY (if they include at least 80g crushed fruit or vegetable and at least 150ml fruit juice).

Fruit and vegetables The preparation of fruit and vegetables can affect the nutrients they provide. Some vitamins can be lost in cooking water, so cook fruit and vegetables for as short a time as necessary and minimise the amount of cooking water used, especially if it is to be discarded. If butter, oil or creamy sauces are added, this should be done sparingly. Adding fruit and vegetables to meals and dishes is a good strategy for reducing the energy density (amount of energy per gram) of the diet. Having a diet with a low energy density has been shown to help people reduce their energy intake while still feeling full. This can help with longer term weight loss and maintenance.

The eatwell plate food groups Bread, rice, potatoes, pasta and other starchy foods This is the bread, rice, potatoes, pasta and other starchy foods group. About a third of what we eat should come from this group. This group includes: bread; breakfast cereals; pasta; rice; noodles; oats; maize, millet and cornmeal; potatoes; yams, plantains and sweet potato.

Bread, rice, potatoes, pasta and other starchy foods Starchy foods are often the staple foods that form the basis of diets around the world, e.g. bread in Europe, rice in Asia, yam in some parts of Africa and maize in South America. This group provides starchy carbohydrate, which is a major source of fuel for the body, particularly for the brain and for the muscles. This group also provides dietary fibre, B vitamins (e.g. thiamin and niacin) and minerals (e.g. iron and calcium). Wholegrain or wholemeal varieties of cereal foods, such as wholegrain breakfast cereal or wholemeal bread, brown rice and potatoes skin provides dietary fibre which is important to maintain a healthy gut.

Bread, rice, potatoes, pasta and other starchy foods We should include at least one food from this group at each meal occasion, such as cereals at breakfast or a jacket potato at lunch. Starchy foods are often consumed as part of a composite dish, e.g. the base of a pizza or the pasta in a lasagne. Can you think of some examples? Chicken salad sandwich Stir-fried vegetables with rice or noodles Spaghetti Bolognese Potatoes with fish and vegetables.   It is often suggested that starchy foods are fattening. Gram for gram, carbohydrate contains less than half the amount of energy provided by fat.

Some people may think that white flour is not nutritious; however, white and brown flour in the UK is fortified with iron, calcium, niacin and thiamin. Products made from these types of flour can be a source of these nutrients, as well as providing protein and fibre.

The eatwell plate food groups Milk and dairy foods This is the milk and dairy foods group. A moderate amount of these foods is needed in the diet. This group includes milk, cheese, yogurt, fromage frais and calcium fortified soya products. It does not include butter and cream as these fall into the Foods and drinks high in fat and/or sugar group.

Milk and dairy foods Milk and dairy foods are particularly important for providing calcium but also provide a range of other nutrients, including protein, B vitamins (e.g. riboflavin and vitamin B12), vitamin A and zinc. Three servings of milk and dairy foods a day can provide all the calcium the body needs. A serving can be: a glass of milk, a matchbox size piece of cheese or a pot of yogurt.

Milk and dairy foods Most people should opt for lower fat versions, although this does not apply to children under 2 years of age who need the extra energy and vitamin A in whole milk. Lower fat products are recommended because whole milk and foods made from it contain saturated fat, which can increase the level of cholesterol in the blood if we consume too much. Skimming fat off milk does not change the amount of calcium as calcium is present in the water part of milk and dairy foods.

The eatwell plate food groups Meat, fish, eggs, beans and other non-dairy sources of protein This is the meat, fish, eggs, beans and other non-dairy sources of protein group. A moderate amount of these foods is needed in the diet. This group includes a wide variety of foods. A range of nutrients is provided, including protein, B vitamins (e.g. vitamins B6 and B12), vitamins A and D and some minerals, e.g. iron, zinc.

Meat, fish, eggs, beans and other non-dairy sources of protein Meat includes fresh and frozen meat and meat products such as bacon, salami, sausages, beef burgers and paté. Fish includes fresh, frozen, smoked and canned fish as well as fish products such as fish fingers and fish cakes. As is the case with everyone, vegetarians and vegans should eat a wide variety of foods to make sure they get all the nutrients they need. To ensure an adequate intake of protein and iron, they should regularly include non-dairy sources of protein, such as: nuts and seeds, beancurd (tofu), beans and pulses.

Meat, fish, eggs, beans and other non-dairy sources of protein Government recommendations for this group are: red and processed meat: no more than 70g per day; fish: at least two portions of fish each week, one of which should be oily (e.g. salmon, mackerel, trout, sardines or fresh tuna) as it provides long chain omega-3 fatty acids important for heart health. A portion of cooked fish is 140g. Beans and pulses such as kidney beans, chickpeas and lentils also count towards the 5 A DAY fruit and vegetable target, but can only be counted as a maximum of 1 per day regardless of the amount consumed.

The eatwell plate food groups Foods and drinks high in fat and/or sugar This is the group of foods and drinks that are high in fat and/or sugar. These foods should be used sparingly if eaten every day (such as butter, spreads and oil) or not eaten too often and in small portions (such as sweets, biscuits, cakes and some savoury snacks). These foods tend to be energy dense, providing a lot of energy per gram. This makes it easy to consume a lot of energy even from a small portion of the food. This may increase the risk of consuming too much energy and gaining weight.

Foods and drinks high in fat and/or sugar The following foods are high in fat: margarine, butter and other spreading fats and reduced fat spreads; cooking oils and oil-based salad dressings; mayonnaise; cream; fried foods including fried chips; most chocolate, some crisps and biscuits; pastries, cake, puddings and ice-cream; rich sauces and gravies.  The following foods are high in sugar:  soft drinks (not diet drinks); sweets; jam; sugar and honey; cakes, puddings and biscuits; pastries and ice-cream. 

Foods and drinks high in fat and/or sugar It is important to have a small amount of fat in the diet as fat is a source of the essential fatty acids that we cannot make ourselves. But foods containing a lot of fat will be high in energy. Foods containing high amounts of saturated fat should only be eaten in small amounts. Sugar adds flavour and sweetness to foods, but frequent consumption of sugar-containing foods and drinks is associated with an increased risk of tooth decay, especially in those with poor dental hygiene.

Foods and drinks high in fat and/or sugar Ways to enjoy this group in moderation, as part of a healthy, varied diet include: using fat in cooking sparingly; choosing healthier fats for cooking, e.g. vegetable oils; limiting products high in sugar to meal times only and consuming small amounts; comparing food labels and selecting foods/drinks that are lower in fat, saturated fat and sugar.

Salt Salt is not featured on The eatwell plate. Adults and teenagers should eat no more than 6g of salt each day, and children under 11 years need even less. Maintaining a normal blood pressure is important for health. Eating too much salt may raise blood pressure and lead to stroke and heart disease. It is estimated that 75% of the salt we eat comes from the food we buy readily prepared, such as bread and cereal products, meat products and some ready meals. Use the labels when buying foods to select lower salt options.

Composite food Many recipes and dishes we eat are made up of foods from more than one group. These are called composite foods. Can you think of some examples? Shepherds pie Lasagne Pizza

Composite food What food groups are covered by the following? Grilled bacon, scrambled eggs, baked beans, grilled tomatoes. Wholemeal toast with spread. Fresh orange juice. Tuna and salad in a wholemeal roll. An apple. Small piece of flapjack. Fresh fruit smoothie. Roasted vegetable pizza with mixed salad. Ice cream and canned peaches. Spinach and chickpea curry with rice. Fresh mango with yogurt.

Summary The eatwell plate is the healthy eating model for the UK. It is made up of 5 different food groups and shows the proportion and variety of foods we should have in our diet. Most people can use it as a guide, although pregnant women, young children and those with some medical conditions may have other requirements. The majority of the food in our diet should come from the Fruit and vegetables and the Bread, rice, potatoes and other starchy foods groups.

To watch a video podcast about The eatwell plate click the link below.

Question True or false? Frozen vegetables do not count towards 5 A DAY. True False

False. Frozen vegetables also count towards 5 A DAY. Next question

Question True or false? Reduced fat dairy products contain less calcium than standard versions. True False

False. Calcium is in the water part of dairy foods and is not removed with fat. Next question

Question Which of these foods does not belong to the fruit and vegetables group in The eatwell plate? An apple A potato Garden peas An avocado

Wrong answer. Try again Next question

Correct answer. Next question

Question True or false? Starchy foods provide more energy (calories) than fat or alcohol. True False

False. Gram per gram, carbohydrate provides less than half of the energy provided by fat. Next question

Question Which of these is an oily fish? Salmon Haddock Canned tuna Cod

Wrong answer. Try again Next question

Correct answer. Next question

Question It is recommended that adults should eat no more than the following amount of salt per day: 4g 5g 6g 7g

Wrong answer. Try again The end

Correct answer. The end