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Informed Choices (When Planning Meals Take into Account (Likes and…
Informed Choices
When Planning Meals Take into Account
Likes and Dislikes
Is it for a special occasion?
Allergies and Intolerances
Nutritional Profile
Health conditions? (Diabetes etc)
Prices
Activity level
Time
Food availability
Seasonal buying
8 Tips for Eating Well
Base meals on starchy foods
Eat lots of fruit and veg
Eat more fish
Cut down on saturated fat and sugar
Eat less salt
Get active and be a healthy weight
Drink plenty of water
Don't skip breakfast
Food Groups
Carbs
Choose wholegrain or high fibre options
1/3 of all food we eat should be carbs
At least 1 starchy food in each main meal
Fruit and Veg
1/3 of all food we eat should be from this group
Eat 5 portions
80g of a certain fruit or veg
3tbsp of a certain fruit or veg
A dessert sized bowl of salad
30g dried fruit
150ml glass of fruit juice (1 per day)
Dairy and Alternatives
Eat 2-3 portions a day
A glass of milk
A small pot of yogurt
A piece of cheese
Choose unsweetened versions
Beans, Pulses, Fish, Eggs and other proteins
2 portions of fish a week
Eat less red meat processed meat
Oil and Spreads
One small amount of these foods
Choose unsaturated versions