You have probably seen the plate below, or if not then your children (if you have them) certainly will have! The plate shows how much of what you eat should come from each food group.
This means; including ‘5 a day’ from a variety of fruits and vegetables, having at least one starchy (preferably wholegrain/high fibre) food which each of your main meals, having 2-3 portions of dairy/alternatives daily (choosing lower fat versions such as semi-skimmed or 1% milk), and including sources of lean protein twice a day, such as chicken, fish, eggs, pulses, beans and tofu (choosing healthy cooking methods such as grilling/boiling).
A word on ‘portions’..
- One portion of fruit is a ‘hand-full’ e.g. an apple or a banana or 40g of dried fruit or one small glass of fruit juice (NB fruit juice should only make up one of your 5 a day - this is due to a lack of fibre/all of the fruit being eaten)
- One portion of cooked vegetables is 3 heaped tablespoons.
- A carbohydrate portion should fill around 1/3 of your meal plate
- One portion of dairy is either a 1/3 of a pint of milk, one small pot of yoghurt or a match-box size of cheese
- One protein portion is about the size of the palm of your hand
The last (and smallest) section of the plate is ‘foods and drink that are high in either fat and/or sugar’, such as pastry, sweets, chocolate and full sugar soft drinks. These foods/drinks should be eaten in moderation and if you are overweight you may want to think about eating less of them.
So there you have it, The Eat Well Plate. How well does your dietary intake fit in?
Nichola x
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