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The eatwell plate and 8 top tips for healthy eating
© Grain Chain 2016
11-14 years Nutrition and Health: Activity session 1
Learning objectives
• Explain the principles of the eatwell plate, highlighting the role of flour and other grains in the diet, e.g. wholegrains.
• Name the main nutrients provided by starchy foods made from cereals.
11-14 years Nutrition and Health: Activity session 1
A healthy varied diet
• Apart from breastmilk as a food for babies, there is no single food that contains all the essential nutrients the body needs to be healthy and function efficiently.
• A healthy diet is likely to include a
variety of foods, from each of the main food groups, as this allows us to get all the nutrients that we need.
• All food and drinks can be part of a healthy diet but it is important to get the balance right!
11-14 years Nutrition and Health: Activity session 1
The eatwell plate
• The UK healthy eating model is called the eatwell plate.
• This is a guide to the proportion of foods we should eat from each food group to have a healthy, varied diet.
• The eatwell plate is appropriate for most healthy people over two years of age.
• Children between the ages of two and five years can make a gradual transition towards the type of diet shown in the eatwell plate.
• People under medical supervision of with special dietary requirements may want to check with their doctor/dietitian if the eatwell plate applies to them.
• It is not necessary to follow the model rigidly at every single meal, instead aim to get the balance between the different food groups over the course of a day or even a week.
11-14 years Nutrition and Health: Activity session 1
The eatwell plate
11-14 years Nutrition and Health: Activity session 1
The eatwell plate
The eatwell plate is made up of five 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.
11-14 years Nutrition and Health: Activity session 1
The eatwell plate
Look at the size of each of the food groups. What does this tell you about the proportions of each group?
11-14 years Nutrition and Health: Activity session 1
The eatwell plate
• Most of what we eat should come from the two biggest food groups: – Bread, rice, potatoes, pasta and other starchy foods; – Fruit and vegetables.
• We should consume smaller amounts from the Milk and dairy foods group and the Meat, fish, eggs, beans and other non-dairy sources of protein group.
• Only a small amount from the foods and drinks high in fat and/or sugar group should be included.
• Even within a single group, different foods provide a different selection of nutrients, so variety is important to ensure we get the many nutrients we need to be healthy.
11-14 years Nutrition and Health: Activity session 1
Bread, rice, potatoes, pasta and other starchy foods
• This group should make up approximately one third of our total daily food intake.
• Other foods in this group includes breakfast cereals, couscous, yam, quinoa, cassava and other types of starchy foods.
• We should include these foods at every meal by basing our meals on starchy foods such as breads, pasta, rice, noodles, potatoes or cereals.
11-14 years Nutrition and Health: Activity session 1
Bread, rice, potatoes, pasta and other starchy foods
• Choose high fibre or wholegrain varieties as much as possible as these usually contain more fibre, vitamins and minerals than refined versions.
• This group can provides carbohydrate, fibre, B vitamins, iron, calcium and folate.
11-14 years Nutrition and Health: Activity session 1
Fruit and vegetables
• Fruit and vegetables should make up approximately 1/3 of our daily food intake. Try to include some at every meal and for snacks.
• Aim to eat at least five portions of fruit and vegetables each day.
• Choose a wide variety of fruits and vegetables as they all have different proportions of vitamins and minerals that help to keep us healthy.
• Different fruit and vegetables contain: vitamin C, vitamin A, folate, fibre, potassium and magnesium.
11-14 years Nutrition and Health: Activity session 1
Fruit and vegetables – what is a portion?
• One adult portion of fruit or vegetables is 80g.
• For example: – One medium sized piece of fruit such as a banana, apple, pear, orange
or nectarine; – Two or more small fruits such as plums, satsumas, kiwi fruit or
apricots; – A large handful of berries, cherries or grapes; – One heaped tablespoon of dried fruit such as raisins, cranberries or
sultanas (you only need 30g of dried fruit because the portion size is based on the weight of the fresh fruit);
– One dessert bowl of salad; – Three heaped tablespoons of vegetables or pulses (beans, lentils,
chick peas).
11-14 years Nutrition and Health: Activity session 1
Milk and dairy foods
• A moderate amount of these foods is needed in our diets.
• We should include some milk and dairy food such as cheese, yoghurt and milk in our diets every day.
• Try to use lower fat versions such as skimmed, 1% fat or semi skimmed milks and reduced fat cheese products.
• This group provides protein, calcium, iodine, vitamin B12 and vitamin B2 (riboflavin).
• Can you think why butter, eggs and cream are in other food groups?
11-14 years Nutrition and Health: Activity session 1
Meat, fish, eggs, beans and other non-dairy sources of protein
• We need a moderate amount of these foods in our diets.
• We should try to eat some food from this group every day and aim for at least two portions of fish a week, including a portion of oily fish.
• This group provides a range of nutrients including protein, vitamin D, vitamin B12, zinc and omega-3 fatty acids.
• This group also includes nuts, seeds, beans and pulses, tofu and mycoprotein.
11-14 years Nutrition and Health: Activity session 1
Foods high in fat and/or sugar
• It is important we have some fat in our diets, but we do not need to include any of the foods in the ‘foods and drinks high in fat and/or sugar’ group in order to have a healthy diet.
• Foods containing a lot of fat provide a lot of energy. Foods such as cakes, biscuits, crisps and non-diet carbonated drinks should be considered as treats and only eaten occasionally.
• Oils, spreads, low-fat spreads and butters should be used sparingly, especially if eaten every day.
• Consumption of sugar-containing foods and drinks is associated with an increased risk of tooth decay, especially those with poor dental hygiene, and so consumption should be limited.
11-14 years Nutrition and Health: Activity session 1
8 tips for healthy eating
1) Base your meals on starchy foods
2) Eat lots of fruit and veg
3) Eat more fish
4) Cut down on saturated fat and sugar
5) Eat less salt
6) Get active and be a healthy weight
7) Don’t get thirsty
8) Don’t skip breakfast
