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Easy to Eat Well
An easy to follow guide to supporting sensible weight loss for adults based upon the Eatwell Guide
The Eatwell Guide shows how much of what you eat should come from each food group. This includes everything you eat and drink during the day.
So, try to:
- Eat at least 5 portions of a variety of fruit and vegetables every day.
- Have potatoes, bread, rice or pasta at every mealtime. Trying to choose wholegrain where possible.
- Have some dairy or dairy alternatives (such as soy 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 to 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.
Dietetics Service
How to use this guide. This guide will show you how much of different foods we need to eat to lose weight and stay healthy. Other foods need to be limited to prevent weight gain Every day we need to eat.
5 or more portions of fruit and vegetables.
3 -4 servings of potato, bread, rice, pasta and other starchy carbohydrates.
2-3 servings of beans, pulses, fish, eggs, meat and other proteins.
3 servings of dairy and alternatives
2 -3 servings of unsaturated oils and spreads.
6-8 drinks a day of water, low-fat milk, sugar free drinks, including tea and coffee all count. Limit fruit juice and smoothies to 150ml a day.
Foods and drinks high in sugar and fat should be eaten less often. Snacks should be limited to 2 -3 a day with each snack no more than 120kcal
Choose wholegrain or higher fibre version with less added fat, salt and sugar
Breakfast cereal 40g or 6 tablespoons
Bread 2 slices of bread 1 bagel 1 medium bread bun 1 pitta bread
Potatoes 4 small egg sized 1 medium jacket potato
Rice 6 tablespoons cooked rice
Noodles 6 tablespoons cooked noodles
Pasta 6 tablespoons cooked pasta
Potatoes, bread, pasta and other starchy carbohydrates
Eat more beans and pulses, 2 portions of fish each week one of which should be oily. Eat less red and processed meat
2 to 3 servings a day
Meat 90g of cooked meat or chicken About the size of a deck of cards
Fish 140g cooked fish About the size of a cheque book
Eggs 2 Eggs boiled, poached or scrambled
Baked Beans and pulses 1 small tin 150g or 5 tablespoons
Nuts 2 tablespoons
Quorn, soya or tofu 120g or size of 2 sausages
Beans, pulses, fish, eggs, meat and other proteins
Choose unsaturated oils and use in small amounts
2 or 3 servings a day
Olive Oil 1 teaspoon
Rapeseed or vegetable oil 1 teaspoon
Sunflower oil 1 teaspoon
Spray oil 2 -3 sprays
Sunflower spread 1 teaspoon
Olive oil spread 1 teaspoon
Oils and Spreads
Eat less often and in small amounts
Choose 2 to 3 snacks a day (Up to 120kcal)
Chomp bar 110kcal
Freddo Frog 95kcal
Small milky bar 66kcal
3 Rich tea biscuits 93kcal
Kit Kat 2 finger 107kcal
Haribo mini bag 55kcal
2 Ginger nuts 88kcal
Rice Krispie Square 119kcal
Special K Bar 90kcal
Tunnocks tea cake 106kcal
Cadbury mini roll 115kcal
Lunch box malt loaf 95kcal
Foods high in fat and sugar
Water, lower fat milk, sugar-free drinks including tea and coffee all count. 6 -8 drinks a day
Water tap or bottled Sugar free fizzy drinks Look for Zero, Diet or max
Tea or coffee Use sweetener in place of sugar
Reduced fat milk
Diluted Juice No added sugar
Fruit Juice or smoothie 1 a day 150ml
Drinks
Daily meal tracker
Day - Breakfast
Lunch
Evening meal
Snacks 1.
2.
Use the chart to keep a track of how many servings you are having every day from the different food groups. E.g. – 2 slices of toast and a teaspoon of low fat spread would be a tick in the yellow column for the bread and a tick in the purple column for the spread.
Drinks 6 to 8 glasses a day
