Eatwell guide to support Healthy Eating 

 

There are many ways our diet can affect our health. Too much salt can cause high blood pressure and increase the risk of heart disease and stroke. Too much fat and sugar raises the risk of being overweight which can, in turn, increase the risk of Type 2 Diabetes and heart disease. Fruit and veg are also great for your health and can help protect against heart disease and cancer too.     

We believe all businesses can make small changes to their menu to make their menu healthier  

 

Using the Eat well Guide principles in catering settings 

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The Eatwell Guide divides the foods and drinks into five main groups. By choosing different foods from each of the food groups this will help to get a wide range of nutrients that your body needs to stay healthy and work properly. 

 

  • Foods that are high in fat, salt and sugar are placed outside of the Eatwell Guide as these types of foods are not essential in the diet and should be consumed less often and in small amounts. 

  • Adopt into your menu the healthy eating principles in the Eatwell Guide, a food business can help their customers make healthier choices. 

  • Base your menu on Eatwell guide and limiting foods that are high in fat, sugar and salt when planning, procuring preparing, serving and promoting food 

  • Menus designed to include the wide range of fruit and vegetables that are in season are more economically and environmentally and sustainable. 

So, how do I eat a balance with variety?

 

Try combining the following food groups throughout the day:

  • Plenty of fruit and vegetables 

  • Starchy carbohydrates such as potatoes, bread, rice, pasta, yam, plantain, noodles, oats. Wholegrain is best and keeps you fuller for longer

  • High protein foods such as beans, lentils and chickpeas (these are low cost and a great source of fibre to keep energy levels stable), nuts and seeds, fish, eggs and meat

  • A small amount of dairy or alternatives, e.g. cheese, natural yoghurt, milk or non-dairy alternatives.

 

What counts as a healthy snack?

 

Snacks can help to keep energy levels up between meals. Try to make snacks similar to foods you serve at mealtimes. To create good habits in children, give them the same snacks you have.  Most shop-bought snacks are full of salt, sugar and/or fat so, best to limit them. Whilst a little bit of what you fancy does you good, balance it with some of the following:

  • Fruit and veg. Try some carrot and cucumber sticks or a bit of fruit – cut it up and put it in a bowl to keep by your side. Dip veg into hummus for added protein goodness or add some fruit to a bowl of natural yoghurt.  Try and get 5 portions a day. 

  • Nuts and nut butter. Try peanut butter on rice cakes, crackers, toast, celery or carrot sticks. Any type of nuts (preferably not salted) is a great snack. 

  • Toast, crackers or rice cakes with cheese and some veg, e.g. tomatoes. 

  • Plain popcorn – great fun to make with kids, easy and cheap. 

Healthy Bowl
Healthy Snack