foundation 2: eating a healthy balance of food

This is the 2nd foundation to successful weight loss. The eatwell guide shows the different types of foods and drinks we should consume, and in what proportions, to have a healthy diet.

The eatwell guide is about: 1 Aiming to eat the recommended balance of foods (the right amount from each food group) and 2 Choosing healthy options within each food group.

For a healthy balance of foods try to: • 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 You can use the Eatwell Guide to help you make healthier choices whenever you are: • Deciding what to eat • Cooking at home • Out shopping for groceries • Eating out in a restaurant, café or canteen • Choosing food on the go More about the eatwell plate:

http://www.nhs.uk/Livewell/ Goodfood/Pages/Healthyeating.aspx

Eight tips for healthy eating:

http://www.nhs.uk/Livewell/ Goodfood/Pages/eight-tips-healthyeating.aspx

You can find printable meal planners and shopping lists in the weight loss tools section on the main page of our website.