Eatwell Plate
The Eatwell Plate shows you what proportion of your food needs to come from
each food group
Portions: 5 portions of fruit and vegetables a day, 5 portions of starchy foods (like
potatoes, bread, pasta, rice) a day, 3 portions of dairy and alternatives a day, and 2
portions of protien foods (like beans, pulses, fish, eggs, meat) a day.
Portion sizes
Fruit and Vegetables - 1 portion is the size of your cupped hand
Starchy carbohydrates - 1 portion is the size of your fist
Proteins - 1 portion is the size of your palm, not including fingers and thumb
Dairy - 1 portion is the size of your index and middle finger
Oil & spreads - 1 portion is the size of the tip of your thumb
What is fibre?
Dietary fibre is the part of fruit, vegetables and grains that cannot be digested. It is
an important part of a balanced diet because it:
Helps the bowel to work properly.
Adds bulk and softens the stool by holding water. This can help prevent or relieve
constipation.
Promotes the healthy growth of bacteria in the bowels.
Increasing fibre intake
As you start to eat more fibre you may have some bloating and wind at first, this
usually settles as your gut gets used to the fibre. If you are not used to fibre it is
best to increase the amount gradually.
There are two types of fibre
Soluble (able to dissolve): this type of fibre is broken down by natural bacteria in
your bowels, making your stool softer and larger. It can be found in fruit (but not
skins), oats, barley, vegetables and pulses
Insoluble (unable to dissolve): this type of fibre passes through your body mostly
unchanged, but it does absorb water. This increases the size of your stool so it
passes through the bowel quicker. It can be found in nuts, fruit and vegetables with
skins and pips, wholegrain cereals such as wheat, rye and rice.
Recommended Daily Intake
The Association of UK Dieticians recommends normal daily fibre intake (from 2
years) should be as follows;
Age Amount of Fibre a day
2-5 years old 15g
6-11 years old 20g
12-15 years 25g
old
16+ 30g
If you aim for a healthy balanced diet, using wholemeal versions of carbohydrates
and 5 portions of fruit/vegetables a day, you should achieve this without having to
count.
Don’t suddenly increase the amount of fibre in your diet. Suddenly increasing the
amount of fibre you eat may make you feel bloated or have stomach cramps. Make
one change at a time. Make sure you drink more fluids as you increase the amount
of fibre you have, fibre absorbs fluids.
Fruit and vegetables that are high in fibre include apples, berries, figs, pears,
prunes, oranges, peas, cauliflower, broccoli, brussel sprouts and carrots. Tinned,
frozen or dried fruit and vegetables all count.
Special considerations
Salt
Keep salt intake within the recommended limits, reduce the risk of health problems
in later life.
Use herbs, spices or lemon to flavour food instead of salt.
Do not add salt to food
Limit salty snacks like crisps
Reduce the amount of processed salty foods such as ready meals and processed
meats.
Eggs
Babies can have eggs from around 6 months
Young children should avoid raw or lightly cooked hens’ eggs unless they have a
red lion stamped on them (the British Lion Quality mark).
Eggs (including duck, goose or quail) that do no have the red lion mark should be
cooked until both the white and yolk are solid.
Nuts
Whole nuts should not be given to children under the age 5 years because of the
risk of choking
You can give your baby nuts and peanuts from around 6 months old, as long as
they’re crushed, ground or a smooth nut or peanut butter.
Low-calorie foods
For most children there is no need to offer ‘low-calorie’ or ‘low-fat’ foods because
children of this age need lots of energy for growing and for physical activity.
However, once a varied diet is accepted and provided your child is growing well
semi-skimmed milk can be introduced from 2 years.
Sugar
Foods which are high in sugar and fat will provide extra energy but few nutrients.
High sugar intakes often lead to tooth decay and can lead to obesity in children.
It is important to avoid giving your child frequent sugary drinks, snacks or sweets to
protect their teeth and overall health.
If you want to give them something sugary, it is best to limit these to twice per
week or at mealtimes.
Shark, marlin and swordfish
Children under the age of 16 years should avoid eating any shark, marlin or
swordfish as they contain high levels of mercury and can affect a child’s
development.
