C risp s Raisins F ro ze n p e as Lentils Soya drink Cous Cous pasta Whole wheat B a g els P o rrid g e L o w fat s o ft ch ees e T u n a P lain n uts p eas C hick Semi milk skimmed C h o pped t o m ato e s lo w er salt a nd s u gar B eans Whole grain cereal P otatoes Spaghetti L o w fat Plain y o g hurt Lean mince Lower fat spread Sauce Oil Veg Rice Each serving (150g) contains of an adult’s reference intake Typical values (as sold) per 100g: 697kJ/ 167kcal Check the label on packaged foods Energy 1046kJ 250kcal Fat Saturates Sugars Salt 3.0g 1.3g 34g 0.9g 15% 38% 7% 4% 13% Choose foods lower in fat, salt and sugars Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2016 Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group. Eatwell Guide 2000kcal 2500kcal = ALL FOOD + ALL DRINKS Per day Eat less often and in small amounts Choose low er fat an d lo w er sugar options E at m ore b eans and pulses, 2 portions of sustainably s o u rc e d fish p er w eek, one of w hich is oily . Eat less re d a n d pro cessed m eat P otatoes, brea d, ric e, p a sta a n d o th e r s t a r c h y c a r b o h y d r a t e s C hoose w holegrain or hig h er fibre v ersio n s with le s s a d d e d f a t , s a l t a n d su g ar F r u it a n d v e g e ta ble s Oil & spreads E a t a t l e a s t 5 p o rtio n s o f a v a rie ty of fruit a n d ve g etables every day LOW LOW HIGH MED Choose unsaturated oils and use in small amounts D airy and alternatives Beans, pulses, fish, eggs, m eat and other proteins 6-8 a day Water, lower fat milk, sugar-free drinks including tea and coffee all count. Limit fruit juice and/or smoothies to a total of 150ml a day.