C risps Raisins F ro ze n p e a s Lentils Soya drink Cous Cous pasta Whole wheat B a g els P o rrid g e L o w fat s o ft chees e T u n a P lain s p e a s C hic k Semi milk C h opped t o m ato e s lo w er s alt a nd s u gar B eans Whole grain cereal P otato e s Spaghetti Lo w fat Plain y o g hurt Lean mince Lower fat spread Sauce O il Ve g Rice Each serving (150g) contains of an adultʼs 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 Eat less often and in small amounts Choose low er fat and lo w er sugar options E at m ore beans and pulses, 2 portions of sustainably so urc e d fish per w eek, one of which is oily . Eat less re d a n d processed m eat Potatoes, brea d, rice, p a sta a n d o th e r st a r c h y c a r b o h y d r a t e s C hoose w holegrain or higher fibre versio ns w ith le ss a d d e d f a t, s a lt a n d s u g a r F r u it a n d v e g eta bles Oil & spreads E a t a t l e a s t 5 p o rtio n s o f a v ariety of fruit and vegetables ever y 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. /thrivetribeacademy www.thrivetribeacademy.org.uk