Module 1

The Eatwell Guide illustrates the balance of different food groups required for a healthy diet. It was developed by experts based on scientific evidence. Eating a diet closer to the Eatwell Guide will help us meet our Dietary Goals in Scotland.

Here are some key points to consider for the Eatwell Guide:

• the Eatwell Guide includes five main food and drink groups and applies to most people over the age of two, whatever their body weight, ethnicity, dietary restrictions or preferences
• aim to eat at least five portions of a variety of fruit and veg each day
• base meals around starchy carbohydrate foods, choosing higher-fibre, wholegrain varieties where possible
• include some dairy or dairy alternatives (such as soya drinks) in the diet, choosing lower fat and lower sugar options
• include some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily) in the diet
• 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 and sugar, these should only be included occasionally and in small amounts

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

In the next few sections of this module, we will explore the different food groups that make up the Eatwell Guide, in more detail.

Fruits and vegetables should make up just over a third of the food we eat. We should aim for at least 5 portions of a variety of fruit and vegetables each day. Fresh, frozen, tinned, dried or juiced fruits and vegetables all count towards your five a day.

Fruits and vegetables contain important vitamins, minerals and fibre. Vitamins and minerals help to prevent vitamin and mineral deficiencies whilst fibre can help lower cholesterol, improve gut health and aid digestion. Fruits and vegetables are low in fat and add bulk to the meal, keeping you fuller for longer without adding too many calories.

One portion would be 80g of fruit or vegetables, such as:

• 1 whole large fruit such as a banana, apple, pear or orange
• 2 or more small fruits, for example 2 satsumas or plums
• 3 heaped tablespoons of cooked or fresh vegetables such as peas or carrots
• 7 (about a handful) strawberries or cherry tomatoes
• A dessert bowl of salad     

The following also count towards your five a day:

• a small glass (150ml) of either fruit juice or smoothie counts as a maximum of one portion per day due to their high sugar content
• 1 tablespoon of dried fruit such as raisins (approximately 30g) – aim to keep these at mealtimes only
• 80g of beans and pulses counts as a maximum of one portion per day because although they are a good source of fibre, they contain fewer nutrients than other fruits and vegetables

Potatoes, bread, rice, pasta and other starchy foods are an important part of a healthy diet and should make up just over a third of the food we eat. They contain carbohydrates which provide the calories required to carry out everyday activities, as well as fibre, vitamins and minerals, that are essential for health.

Gram for gram, starchy carbohydrates contain less than half the calories of fat, with approximately 4 calories per gram of carbohydrate. However, it is important to be aware of the fat, sugar and salt content of other food products that are served alongside, or used to prepare starchy carbohydrates. For example, adding butter when preparing potatoes, or a creamy sauce to pasta, can significantly increase the fat and salt content. 

The way that starchy carbohydrate foods are cooked can also make a difference, for example boiling rice or potatoes rather than using oil to fry or roast them, can mean you get the benefits of starchy foods without the added fat. 

If buying ready-made foods that contain starchy carbohydrates, such as a pasta, ready meals or a sandwich, checking food labels for levels of fat, sugar and salt can be helpful to choose the healthiest option.

Wholegrain varieties of starchy foods contain more fibre and nutrients than white or refined starchy versions. Foods high in fibre are digested at a slower rate meaning they help keep us feeling full for longer.

Fibre can also help:

• lower cholesterol, which can protect against heart disease
• bowel health
• digestion

Examples of wholegrain carbohydrates include:

• wholemeal and wholegrain bread, pitta and chapatti
• whole-wheat pasta
• brown rice
• wholegrain breakfast cereals e.g. wheat biscuits
• whole oats

Dairy and non-dairy alternatives are good sources of nutrients, including calcium. Calcium is important for healthy bones and teeth.

Some milk and dairy foods can be high in fat, saturated fat and sugar but there are plenty of low-fat and low-sugar options to choose from.

Milk and dairy foods (or non-dairy alternatives) are important to include in the diet. Choose pasteurised, lower sugar and lower fat products where possible. For example, 1% fat milk contains about half the fat of semi-skimmed milk without a noticeable change in taste or texture.

There are also plenty of non-dairy alternatives available including drinks and yoghurts. If choosing non-dairy alternative, look for products that are unsweetened and have added vitamins and minerals such as calcium (often called "fortified"). Most non-dairy alternative products which are organic are not fortified with calcium.

However, these can be high in sugar and salt, so it is helpful to check the label and choose those that are lower.

There are some important considerations when choosing dairy products for younger children, under the age of 5 years:

• all dairy products such as yogurts, fromage frais should be plain and unsweetened
• pasteurised whole or semi-skimmed milk or water, as well as breast milk, should be the main drink for children aged 1 up to 5 years
• pasteurised skimmed or 1% fat milk should not be given as a main drink for children aged up to 5 years. You can use them in cooking from the age of 1, though
• rice drinks should not be given to children up to 5 years of age due to concerns about the levels of arsenic in the milk

There are many different sources of protein which provide important vitamins, minerals and fibre. Some foods from this group should be eaten every day, to support with normal growth and repair of body tissues.

Protein is found in a wide range of animal and plant sources. Pulses, such as beans, peas and lentils are healthy sources of protein which are naturally low in fat but high in fibre, protein, vitamins and minerals. Other plant-based sources of protein include tofu, tempeh, bean curd, Quorn and mycoprotein (found in many vegetarian products). Those who choose not to eat meat or other animal products should aim to include a diverse mix of plant proteins in their diet.

It is recommended that at least two portions (2 x 140g) of fish a week is consumed, including 1 portion of oil-rich fish. Oil-rich fish (e.g. salmon, mackerel, tuna and herring) contain important unsaturated omega 3 fats that protect against heart disease. 

Meat is a good source of protein and other nutrients, but can be high in fat, particularly saturated fat. Choosing lean cuts, such as lean mince or skin off chicken, removing visible fat before cooking and using healthier cooking methods such as grilling instead of frying, can help to reduce the fat content.  Processed meat includes things like sausages, bacon, burgers, ham, salami, other cured meats and pâté, and these are often high in salt as well as fat. The daily average intake of red or processed meat for adults should be no more than 70g a day, which is around two slices of roast meat or one average pork sausage.

Eggs are another good source of protein. They are inexpensive and are great for making healthy, quick dishes like omelettes. Boiling or poaching an egg instead of frying it will also cut down on the fat content when cooking.

Although some fat in the diet is essential and helps the body to absorb important vitamins, many of us are eating too much and need to reduce our consumption.

Fats in food can be described as saturated or unsaturated. However, all types of fat are high in calories, with 9 calories per gram of fat and therefore should only be consumed in small amounts.

Unsaturated fats are often considered to be healthy fats and can help to reduce blood cholesterol levels. There are two kinds of unsaturated fats:

Monounsaturated fat, which is found in:

• olive and rapeseed oils, and spreads that are made from these oils
• olives
• avocados
• nuts and seeds, and spreads or pastes made from them

Polyunsaturated fat, which is found in:

• sunflower seeds, flax seed and sesame seed, and oils/spreads made from these
• walnuts and pine nuts
• oily fish (including mackerel, salmon, trout, herring and sardines)

A diet high in saturated fats can increase the risk of heart disease and stroke. Therefore, it is important to limit intakes of saturated fat which is found in: 

• meat and processed meat products like bacon, sausages, and salami
• dairy products such as cheese, cream, and butter
• coconut oil
• cakes, biscuits, and pastries
• chocolate and chocolate spreads

Our saturated fat intake should not be more than 10% of our total calorie intake from food. This is about 30g per day for men and 20g per day for women.

Discretionary foods and drinks include items such as confectionery, cakes, biscuits, pastries and savoury snacks, in addition to sugary drinks and drinks containing alcohol. These products tend to be high in calories, fat, sugar and salt, while also being low in nutritional value. These food and drink products are not necessary for our health, and if consumed, and should only be eaten occasionally and in small amounts.

Since discretionary food and drink tend to be high in fat, sugar and/or salt, this can contribute to poor health if consumed regularly.

Sugary foods and drinks can cause tooth decay, with over-consumption of sugary drinks being associated with a higher risk of developing type 2 diabetes.

Check the label (covered in Module 3) and try to limit consumption of foods and drink which are high in fat, sugar and salt.

Salt

Only a very small amount of salt is needed in the diet, but two-thirds of adults in Scotland eat too much salt and would benefit from cutting down. Eating too much salt can raise blood pressure which can lead to stroke or heart disease.

Most of the salt in the Scottish diet comes from processed foods like bread, meat products, biscuits and ready meals, so adding extra salt at mealtimes is often unnecessary and can be harmful to health.

Salt should not be added to foods given to children aged up to 5 years, and foods that are high in salt should be limited.

Adults should eat no more than 6g of salt per day (equivalent to about 1 teaspoon). Tips to reducing salt intake:

• check labels for foods and try choosing the lower salt varieties
• taste food before adding salt
• try replacing salt with pepper, herbs and spices to add to dishes

The body constantly loses fluid through breathing, sweating and going to the toilet. Aim to drink 6-8 glasses of fluid each day to help keep the body hydrated.

Water, lower fat pasteurised milk and unsweetened drinks, including tea and coffee all count. Fruit juice and smoothies count towards your fluid consumption, but these are high in free sugars (sugars that are added to foods as well as those released when fruit is blended) and so should be unsweetened and limited to no more than 150ml per day.

Food and drinks sweetened with free sugar or sweeteners should not be provided to young children (aged up to 5 years). For older children and adults, no added sugar, reduced sugar or sugar free versions of food and drinks, including those with sweeteners, can be a useful alternative to those with added sugar, as a stepping stone in reducing sugar intake.

Alcohol

To minimise the health risks associated with drinking alcohol, consumption should be limited to no more than 14 units per week for men and women. One unit is the same as one small single measure of spirits, while a 175ml glass of wine or a pint of standard strength lager or cider contains 2 units.

The amount of calories in an alcoholic drink depends on the type of alcohol, the amount served, and what mixers are added. As a general guide, 1 pint of 5% strength beer contains about 239 calories, a 175ml glass of 12% wine contains around 133 calories, and a double measure (50ml) of 40% gin contains around 95 calories.

A healthy vegetarian or vegan diet can be achieved by following the Eatwell Guide:

• try to eat at least 5 portions of fruit and vegetables each day
• base meals on starchy carbohydrates such as potatoes, bread and pasta (choose wholegrain varieties where possible)
• dairy or dairy alternatives, that have been fortified (have added vitamins and minerals) are needed for calcium and other nutrients, with lower-fat and lower-sugar alternatives being the healthier choice
• protein can be found from foods such as beans, pulses and eggs
• choose unsaturated oils and spreads
• limit foods high in fat, sugar and salt

Most people can still eat have a healthy, balanced diet without meat or animal products. However, it is important to consume a variety of foods, as those who don’t consume meat or animal products may find it more difficult to get enough iron, vitamin B12 and omega-3 fatty acids, as well as iodine, calcium and vitamin D. Anyone choosing to follow a vegan diet, or those who consume no animal products may want to take extra care to include these nutrients in their diet, or consider taking a supplement.

Vitamins and minerals are essential for health and are required in smaller amounts than other nutrients like carbohydrates, protein and fat.

Most people should get the nutrients they need through a varied and balanced diet, except for vitamin D, which we can usually make in our skin when exposed to sunlight. Vitamins and minerals naturally occur in many foods, and some products have added (“fortified”) nutrients. Good dietary sources of vitamins and minerals include:

• Vitamin A – cheese, eggs, oily fish and liver. Liver is very high in vitamin A so should only be eaten occasionally (those who are pregnant should avoid eating liver or liver products)
• B Vitamins – meat, fish, eggs and fortified breakfast cereals (depending on the type of B-vitamin)
  • people who are pregnant or thinking of having a baby should take an additional 0.4mg of Vitamin B9 (Folic Acid) supplement daily from the time they stop using contraception until the 12th week of pregnancy
  • Vitamin B12 is mainly found in animal sources such as meat, fish and dairy products, and so Vitamin B12 supplements may be required for vegetarians and vegans
• Vitamin C – citrus fruits (such as oranges and grapefruit), broccoli and peppers.
• calcium – dairy (milk and yogurt), green leafy vegetables and non-dairy alternative drinks with added calcium
• iodine – pasteurised cow’s milk and dairy products, saltwater fish (including cod and haddock), and shellfish.
• iron – liver, red meat and beans e.g. red kidney beans and chickpeas
• Vitamin D

Our main source of vitamin D is sunlight. In Scotland, we only get enough of the right kind of sunlight for our bodies to make vitamin D between April and September, mostly between 11 am and 3 pm. From October to March, we need to rely on dietary sources of vitamin D. Since vitamin D is found only in a small number of foods, it might be difficult to get enough from foods that naturally contain vitamin D and/or fortified foods alone.

Everyone (including children) should consider taking a daily supplement containing 10 micrograms of vitamin D, particularly between October – March. Some groups are at a higher risk of vitamin D deficiency and are recommended to take a supplement year-round.

The Eatwell Guide illustrates the balance of a healthy diet and includes:

• meals based on potatoes, bread, rice, pasta or other starchy carbohydrates and using wholegrain versions wherever possible
• eating at least 5 portions of a variety of fruit and vegetables every day
• eating some beans, pulses, fish, eggs, meat and other proteins; including 2 portions of fish every week, one of which should be oil rich
• eating some dairy or dairy alternatives and choose lower fat and sugar options
• eating only a small amount of oils and spreads
• drinking 6-8 cups/glasses of fluid a day
• eating discretionary foods and drinks less often and in smaller amounts
• checking product labels to help you choose lower salt varieties