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UK children and adults consume 2-3 times the amount of their daily free sugar intake

(Public Health England)

Some foods deemed ‘healthier’ can be loaded with excess sugar and saturated fats

(Express)

“A simple and easy to follow list of the right food and drink, the Eatwell Guide is broken down into proportions as a colour-coded system, so you can clearly identify the percentage of foods to eat over the period of a day or week, as well as advice on energy intake and what to consider when shopping or eating out”

“With the UK eating too much saturated fat the Eatwell Guide advises you limit the amount to as little as you can”

Everyone wants to eat well and feel their best, but with today’s lifestyle and the rising cost of living it often seems like a battle hard to conquer. How many calories you should eat and what foods are better than others can be confusing, which is why it can be helpful to follow the UK’s ‘Eatwell Guide’, originally developed by the Foods Standards Agency. A simple and easy to follow list of the right food and drink, the Eatwell Guide is broken down into proportions as a colour-coded system, so you can clearly identify the percentage of foods to eat over the period of a day or week, as well as advice on energy intake and what to consider when shopping or eating out. Want to know more? Here’s some tips to follow…

IN V OUT

The first point to consider is that you shouldn’t consume more energy than you need, with the Eatwell Guide recommendations applicable to anyone aged two and over – although it’s advisable to check with a health care professional if you’ve a medical condition to be on the safe side first. Children ages two to five should, however, phase ‘up’ to the amount of energy so not to consume too much, but after that aim for 2000 calories a day if you’re a woman, and 2500 calories a day for a man. Be mindful that this amount includes your total for all food and all drinks for the day, so don’t forget to account for the milk in your tea or that dressing you add to your salad.

EAT YOUR VEGGIES
Next on the list is the importance of eating enough fruit and veg, with five portions key to a healthy, balanced diet every day. Think of it as eating a third of what you consume on a daily basis and you’re on the right track, choosing fresh, frozen, canned, dried or juiced options, some of which are more affordable right now. Unsure what classes as a portion? The Eatwell Guide recommends 80g; one apple, banana, pear, orange or other similar-size fruit; three heaped tablespoons of vegetables; a dessert bowl of salad; 30g of dried fruit (at mealtimes only) or a 150ml glass of fruit juice/smoothie.

WHOLE LOT OF GOOD

We all love a carbohydrate – cereal in the morning, a sandwich for lunch and pasta come dinner. However, you could in fact be eating the wrong sort of refined carbohydrates when there are much healthier options instead. The Eatwell Guide advises high-fibre, wholegrain varieties, again making up just over a third of what you eat. Porridge is an excellent option for breakfast, a brown bagel or bread for lunch, and wholewheat pasta, brown rice, or even leaving the skins on your potatoes for your evening meal.

PROTEIN BAR

What about protein when it comes to the Eatwell Guide? Essential for vitamins and minerals, as well as keeping muscles and bones healthy, this comes in the form of beans, pulses, fish, eggs, meat and vegetable-based sources like tofu and bean curd. Meat eater? Watch your saturated fat intake, choosing leaner options such as 5% mince, removing all visible fat and grilling as opposed to frying. If you’re also a fan of red or processed meat – think sausages, bacon, cured or reformed meat – limit this to 70g a day, too.

SAY CHEESE

Dairy contains calcium, vital for strong bones and teeth, but again there’s a lot of milks, yoghurts and cheese high in saturated fats. Considering that the average man should have no more than 30g of saturated fat a day, and a woman 20g, you therefore need to watch your intake, especially when it comes to butter, cream, cheese, and full fat milk. Lower-fat options are readily available throughout the UK, so buy these instead when you’re out shopping, such as 1% fat milk, unsweetened or low fat yoghurt or reduced fat cheese. Don’t want to switch? Just be mindful and eat a smaller portion instead.

DRINK UP

Now let’s talk about the importance of getting the right amount of hydration each day. Why? Besides the fact we often mistake thirst for hunger, fluids are vital to keep your entire body healthy, from your brain to circulation and more. The Eatwell Guide recommends six to eight cups or glasses of liquid a day, such as water, lower-fat milk, sugar-free drinks and even tea or coffee. While sugar-free squash is part of this daily intake, fresh juices or smoothies are not – in fact they should be limited to a total of 150ml a day and count towards your daily fruit or vegetable intake instead.

CHEW THE FAT

Then there’s the difference between what’s deemed good fats versus bad. All can be eaten in moderation, but with the UK eating too much saturated fat the Eatwell Guide advises you limit the amount to as little as you can. Unsaturated fats are healthier and usually come from plant sources – think vegetable, rapeseed and olive oil, so use these in small amounts when cooking, and opt for low fat spreads instead of butter to further boost your healthy eating.

OUT & ABOUT

Going to the shops to stock up – or out for a meal with family or friends? There’s still plenty of ways you can enjoy a more balanced diet. The Eatwell Guide recommends checking labels where possible, such as on menus or ready meals to make sure you stay on track. Most will have a colour-coded system, with red counting as high in that particular ingredient, orange as medium, and green as low. But they’re not expecting you to count out any of the more sugary or higher in fat foods you love, either. Although they’re not counted as part of the Guide they’re still something to enjoy in proper moderation, limiting the amount you eat and always including them in your daily calorie intake. Because a cup of tea without the very occasional (lower sugar) biscuit just isn’t the same!