A B C

D E F

Which plate of food is your favourite and why?

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Year 7: Food Technology
Lesson 5

The Eatwell Guide

The new UK healthy eating model

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Lesson objectives

• Discover the Eatwell Guide as a model of

healthy eating.
• Understand the key features of the Eatwell
Guide.
• Learn how to adapt the Eatwell Guide to suit
specific dietary requirements.

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 Introduction
Public Health England (PHE) regularly
reviews dietary recommendations as
part of its role in promoting public
health. In light of new evidence about
our diet and health, particularly revised
recommendations on sugars and fibre, a
review of The eatwell plate was
undertaken.

As a result of the review, a new healthy

eating guide for the UK has been
developed – the Eatwell Guide.

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Have a think (2 mins) then write your answer (2 mins):

What is a healthy eating?

Why is it important?
Write your definition of healthy eating and why
it is important. Write in full sentences.

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Task 1

Write/draw which foods/cards

(see cards attached) fit into
the plate proportions
worksheet. Label
each section with a
nutritional group
using the
following titles:
Oils and spreads

Potatoes, bread, rice,

pasta and other starchy
carbohydrates

Dairy and alternatives

Beans, pulses, fish, eggs, meat
and other proteins
Fruit and vegetables

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Key messaging

• The Eatwell Guide shows the proportions in

which different groups of foods are needed in
order to have a well-balanced and healthy
diet.

• The proportions shown are representative

of food eaten over a day or more, not
necessarily at each meal time.

• Choose a variety of different foods from

each food group to help get the wide range
of nutrients the body needs to stay healthy .

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Key messaging

• The Eatwell Guide applies to most people

regardless of weight, dietary
restrictions/preferences or ethnic origin.

• It doesn’t apply to children under two

years because they have different
nutritional needs. Children aged two to five
years should gradually move to eating the
same foods as the rest of their family, in
the proportions shown on the Eatwell
Guide.

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Key messaging

• Anyone with special dietary

requirements or medical needs might
want to check with a registered dietitian
on how to adapt the Eatwell Guide to
meet their individual needs.

• The Eatwell Guide divides foods into

groups, depending on their nutritional
role and shows the proportions of each of
the groups needed for a healthy, varied
diet.

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 https://www.bbc.co.uk/teach/class-clips-video/design-and-tech
nology-ks4-food-groups-and-the-eatwell-guide/zrxy7nb
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Have a think (2 mins) then write your answer (2 mins):

The 5 food groups

The Eatwell Guide is split into 5 segments to
represent the 5 food groups. What is the size of each
group as a percentage (%)?
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The Eatwell Guide is split into 5 segments to
represent the 5 food groups as follows:
• potatoes, bread, rice, pasta and other starchy
carbohydrate foods: 38 %

• fruit and vegetables: 40 %

• dairy and alternatives: 8%

• beans, pulses, fish, eggs, meat and other protein: 12 %

• oils and spreads: 1%

Please note this adds up to 99% due to rounding up

Let’s take a closer look at each food group.

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Fruit and vegetables
40%
• Fruit and vegetables should make up just over a third of the food we eat each day.
• Aim to eat at least five portions of a variety of fruit and vegetables each day.
• Choose from fresh, frozen, canned, dried or juiced.

A portion is 80g or any of these:

• 1 apple, banana, pear, orange or other similar-size fruit;
• 3 heaped tablespoons of vegetables;
• a dessert bowl of salad;
• 30g of dried fruit
(counts as a maximum of one portion a day);
• 150ml glass of fruit juice or smoothie
(counts as a maximum of one portion a day).

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Potatoes, bread, rice, pasta & other starchy carbohydrates
38%
• Starchy food should make up just over a third of the food we eat.
• Choose higher-fibre, wholegrain varieties when you can by purchasing wholewheat
pasta, brown rice, or simply leaving the skins on potatoes.

Base your meals around starchy carbohydrate foods:

• start the day with a wholegrain breakfast cereal -
choose one lower in salt and sugars;
• have a sandwich for lunch;
• round off the day with potatoes, pasta
or rice as a base for your evening meal.

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Potatoes, bread, rice, pasta & other starchy carbohydrates
38%
Why choose wholegrain?
Wholegrain food contains more fibre than white or refined starchy food,
and often more of other nutrients. We also digest wholegrain food more
slowly so it can help us feel full for longer.

Wholegrain food includes:

• wholemeal and wholegrain bread, pitta and chapatti;
• wholewheat pasta;
• brown rice;
• wholegrain breakfast cereals and whole oats.

Remember, you can also purchase high fibre

white versions of bread and pasta which will help
to increase your fibre intake.

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Beans, pulses, fish, eggs, meat and other proteins
12%
• These foods are sources of protein, vitamins and minerals, so it is important to eat some
foods from this group.
• Beans, peas and lentils (which are all types of pulses, sometimes called ‘legumes’) are
good alternatives to meat because they’re naturally very low in fat, and they’re high in
fibre, protein and vitamins and minerals. Other vegetable-based sources of protein
include tofu, bean curd and mycoprotein.
• Aim for at least two portions (2 x 140g) of fish a week, including a portion of oily fish.
Most people should be eating more fish, but there are recommended limits for oily fish,
crab and some types of white fish.*

* Please see www.nhs.uk/Livewell/Goodfood/Pages/fish-shellfish.aspx

Also www.msc.org/ for more guidance on sustainably sourced fish.

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Beans, pulses, fish, eggs, meat and other proteins 12%
•Some types of meat are high in fat, particularly saturated fat. So when you’re buying
meat, remember that the type of cut or meat product you choose, and how you cook it,
can make a big difference.

To cut down on fat:

•choose lean cuts of meat and go for leaner mince;
•cut the fat off of meat and the skin off of chicken;
•try to grill meat and fish instead of frying;
•have a boiled or poached egg instead of fried.

If you eat more than 90g of red or processed meat per day,
try to cut down to no more than 70g per day. The term
processed meat includes sausages, bacon, cured meats
and reformed meat products.

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Dairy and alternatives
8%
• Try to have some milk and dairy food (or dairy alternatives) such as cheese, yoghurt and
fromage frais.
• These are good sources of protein and vitamins, and they’re also an important source of
calcium, which helps to keep our bones strong.
• Some dairy food can be high in fat and saturated fat, but there are plenty of lower-fat
options to choose from.
• Go for lower fat and lower sugar products where possible. For example, try:
- 1% fat milk which contains about half the fat of semi-skimmed milk
without a noticeable change in taste or texture;
- reduced fat cheese which is also widely available;
- have a smaller amount of the full-fat varieties less often;
- going for unsweetened, calcium-fortified
versions when buying dairy alternatives.

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Oils and spreads
1%
• Although some fat in the diet is essential, generally we are eating too much saturated fat
and need to reduce our consumption.
• Unsaturated fats are healthier fats that are usually from plant sources and in liquid form
as oil, for example vegetable oil, rapeseed oil and olive oil.
• Swapping to unsaturated fats will help to reduce cholesterol in the blood, therefore it is
important to get most of our fat from unsaturated oils.
• Choosing lower fat spreads, as opposed to butter, is a good way to reduce your
saturated fat intake.
• Remember that all types of fat are high in energy and should be limited in the diet.

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Hydration

• Aim to drink 6-8 glasses of fluid every day.

• Water, lower fat milk and sugar-free drinks including tea and coffee all count.
• Fruit juice and smoothies also count towards your fluid consumption, although they are
a source of free sugars and so you should limit consumption to no more than a
combined total of 150ml per day.
• Sugary drinks are one of the main contributors to excess sugar
consumption amongst children and adults in the UK.
• Swap sugary soft drinks for diet, sugar-free or no added sugar
varieties to reduce your sugar intake in a simple step.

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Foods high in fat, salt and sugars

• This includes products such as chocolate, cakes, biscuits, full-sugar soft drinks, butter
and ice cream.
• These foods are not needed in the diet. If they are included, have infrequently and in
small amounts.
• If you consume these foods and drinks often, try to limit their consumption so you have
them less often and in smaller amounts. Food and drinks high in fat and sugar contain lots
of energy, particularly when you have large servings.
• Check the label and avoid foods which are high in fat,
salt and sugar!

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 Key message summary
Eat at least 5 portions of a variety of fruit and vegetables every day.

Base meals on potatoes, bread, rice, pasta or other

starchy carbohydrates; choosing wholegrain versions where possible.

Have some dairy or dairy alternatives (such as soya

drinks); choosing lower fat and lower sugar options.

Eat some beans, pulses, fish, eggs, meat and other proteins (including
2 portions of fish every week, one of which should be oily).

Choose unsaturated oils and spreads and eat in small

amounts.

Drink 6-8 cups/glasses of fluid a day.

If consuming foods and drinks high in fat, salt or sugar have these less often and in small
amounts.
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Task 2

Revisit your original

Eatwell Guide proportions
worksheet.

Revise and re-label

each section with
the correct
nutritional group
title and the
correct the food in
each segment.

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Task 3

Carry out research to create

a healthy eating Eatwell
Guide for a person
suffering from obesity.
Include the nutritional
benefits and the
calorific value of
each food type.

The categories
remain the same.
Explain and justify
your choice of food
selected in your annotation
for each segment.

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HOMEWORK: Complete the table below. See the example below for the type of content required.
Food group What’s included? How much? Tips

Fruit and
vegetables

Potatoes, bread,
rice, pasta and
other starchy
carbohydrates

Dairy and dairy

alternatives

Beans, pulses, fish, • meat, poultry and • oily fish (fresh, • nuts Eat some beans, pulses, fish, eggs, meat and other proteins When you’re cooking and serving these foods, try not
game, including: frozen or canned), • eggs every day. Eat at least 2 portions (2 x 140g) of fish each to add extra fat or oil.
eggs, meat and
lamb, beef, pork, including: week, one of which is oily. When you’re buying meat, ask your butcher for a lean
other proteins chicken, bacon, mackerel, • beans and other
Limit processed meats such as sausages, bacon and cut or compare the labels on different products and
sausages, sardines, trout, pulses, including:
cured meats. If you eat more than 90g per day of red or choose the one lower in saturated fat.
burgers salmon, lentils, chickpeas,
processed meats, try to reduce the amount to no more than
whitebait, fresh baked beans, kidney Watch out for meat and fish products in pastry, batter
• white fish (fresh, 70g per day.
tuna beans, butter beans or breadcrumbs as these can be high in fat and/or
frozen or canned), salt.
• vegetarian meat
including: • shellfish (fresh,
alternatives eg
haddock, plaice, frozen or
tofu,
pollock, coley, canned),
mycoprotein
cod, canned tuna including:
prawns,
mussels, crab,
squid, oysters

Oils and spreads

Foods to eat less

often and in small
amounts

9
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