Nutrition & Hydration Week

How to Eatwell.....

Nutrition

This Eatwell guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.

Green - Fruit and Vegetables

Eat at least five portions of a variety of fruit and vegetables each day. Most of us still aren't eating enough fruit and vegetables. They should make up over a third of the food we eat each day. Aim to eat at five different types of fruit and vegetables each day. Choose from fresh, frozen, tinned, dried or juiced. (remember that fruit juice and/or smoothies should be limited to no more than a combined total of 150ml per day)

Fruit and vegetables are a good source of vitamins, minerals and fibre.

Yellow - Carbohydrates

Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible.

Starchy food should make up just over a third of the food we eat. Choose higher-fibre, wholegrain varieties, such as whole-wheat pasta and brown rice, or simply leave skins on potatoes. There are also higher-fibre versions of white bread and pasta.

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.

Blue - Dairy

Have some dairy or dairy alternatives (such as soya drinks and yoghurts). Choose lower-fat and lower-sugar options.

Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they're also an important source of calcium, which helps to keep our bones strong. Try to go for lower-fat and lower-sugar products where possible, like 1% fat milk, reduced-fat cheese or plain low-fat yoghurt.

Pink - Protein

Eat some beans, pulses, fish, eggs, meat and other protein. Aim for at least two portions of fish every week - one of which should be oily, such as salmon or mackerel.

These foods are good sources of protein, vitamins and minerals. pulses such as beans, peas and lentils are good alternatives to meat because they're lower in fat and higher in fibre and protein. Choose lean cuts of meat and mince and eat less red and processed meat like bacon, ham and sausages.

Purple - Foods high in sugar and fat

Eat foods high in fat, salt and sugar less often and in small amounts.

These foods include chocolate, cakes, biscuits, sugary soft drinks, butter and ice cream. They are not needed in our diet and therefore should be eaten less often and in smaller amounts.

choose unsalted oils and spreads and eat them in small amounts. Unsalted fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils. Remember all types of fat are high in energy and should be eaten sparingly. 

Staying hydrated

Drink plenty of fluids - the recommended amount is 6-8 cups/glasses a day. Water, lower fat milks and lower sugar or sugar-free drinks including tea and coffee all count. Fruit juice and smoothies also count towards your fluid consumption but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml per day.

On average, Women should have around 2,000 calories a day and Men should have around 2,500 calories a day. Most adults are consuming more than they need.

This is our guide to Nutrition and Hydration Week.