Summarise Nutritional Guidelines by Marta Freimane

The Eatwell Guide

220026291 — 2024-03-26 09:22:36 UTC

The NHS believe that to have a healthy diet, you should use the eatwell guide as a guidance on what your meals should look like. The eatwell guide shows the five main food groups: carbohydrates, fruit and vegetables, protein, dairy, oils and spreads. The NHS (2022) states that "the Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet".

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Carbohydrates and fruit and vegetables cover about a third of the eatwell guide plate, which means that they should make up a third of our meals everyday. The NHS (2022) clearly emphasises that we should “eat at least 5 portions of a variety of fruit and vegetables a day” and “that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day”.

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Dairy products, such as milk and cheese, are high in calcium, which is necessary for strong and healthy bones. According to the NHS (2022), they are also a good source of protein, but it is recommended that we “go for lower-fat and lower-sugar products where possible”, this could be like choosing “semi-skimmed” milk and “reduced-fat cheese or plain low-fat yoghurt”.

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The final main food group is for unsaturated oils and spreads, which are needed for warmth and energy. They include vegetable, rapeseed, olive and sunflower oils and should be consumed in small amounts, hence why it takes up a small amount of the eatwell guide (NHS, 2022).

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According to the NHS (2022) processed meat like bacon, ham and sausages should be consumed less and switched to pulses because they are low in fat. The NHS also recommends that we consume at least 2 portions of fish per week, 1 of which should be oily (NHS, 2022).

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NHS. (2022). The Eatwell Guide [online]. Available from: https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/ [Accessed 26/03/2024].

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Staying hydrated is also part of the process to achieving a healthy and balanced diet. The NHS (2022) states that "water, lower-fat milks, lower-sugar or sugar-free drinks and tea and coffee all count" and that you should aim to drink "6 to 8 cups or glasses a day".

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The WHO (n.d.) finds that there are health benefits of a diet that is "high in whole grains, vegetables, fruit, legumes and nuts, and low in salt, free sugars and fats, particularly saturated and trans fats" and that our diet should be "largely plant based".

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The WHO (n.d.) believes that we should obtain "the largest amount of energy from carbohydrates, mainly through legumes and wholegrain cereals". Wholegrains are a healthier alternative to starchy carbohydrates because they contain more nutrients that the body may need, such as fiber, which is needed for good bowel movement.

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WHO. (n.d.). Healthy diet [online]. Available from: https://www.who.int/health-topics/healthy-diet#tab=tab_2 [Accessed 26/03/2024].

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The WHO (n.d.) recommends "shifting fat intake away from saturated and trans fat to unsaturated fats", "reducing free sugars to less than 10% (ideally 5%) of total energy intake" and "limiting sodium intake to less than 2 grams per day (equivalent to 5 grams of salt)". In the long-term, too much fat can result in obesity, too much sugar can result in diabetes and too much salt can result in high blood pressure (hypertension).

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The WHO (n.d.) states that adults and children should consume "at least 400 grams of vegetables and fruit per day" and "250–350 grams per day in younger children". Fruit and vegetables contain many of the micronutrients our body needs to function and stay healthy. The most common vitamins and minerals in our fruit and vegetables are known as vitamin A, vitamin C, vitamin E, magnesium, zinc, phosphorous and folic acid (Better Health, 2022).

220026291 — 2024-03-26 11:45:15 UTC

Better Health. (2022). Fruit and vegetables [online]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables [Accessed 26/03/2024].

220026291 — 2024-03-26 11:48:11 UTC

220026291 — 2024-03-26 11:49:11 UTC