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What’s wrong with the USDA’s new MyPlate graphic? Plenty
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The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet. You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week. Most of us still are not eating enough fruit and vegetables. They should make up over a third of the food we eat each day. Aim to eat at least 5 portions of a variety of fruit and veg each day.
Choose from fresh, frozen, tinned, dried or juiced. Starchy food should make up just over a third of the food we eat. Choose higher-fibre, wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.
Milk, cheese, yoghurt and fromage frais are good sources of protein and some vitamins, and they're also an important source of calcium, which helps keep our bones strong. These foods are good sources of protein, vitamins and minerals. Pulses such as beans, peas and lentils are good alternatives to meat because they're lower in fat and higher in fibre and protein, too.
Pin by Leila Cook on Themes-Nutrition | Pinterest | Books, Childrens books and My plate
Choose lean cuts of meat and mince and eat less red and processed meat like bacon, ham and sausages. Aim for at least 2 portions of fish every week — 1 of which should be oily, such as salmon or mackerel. More on pulses , fish , eggs and meat. More on different types of fat in the diet. Tips on cutting down on sugar. Fruit juice and smoothies also count towards your fluid consumption, but they contain free sugars that can damage teeth, so limit these drinks to a combined total of ml per day. Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy.
It's important to get some fat in your diet, but foods that are high in fat, salt and sugar have been placed outside of the circular image as they are not necessary as part of a healthy, balanced diet and most of us need to cut down on these. Unsaturated fats from plant sources for example, vegetable oil or olive oil are healthier types of fat. But all types of fat are high in energy calories and so should only be eaten in small amounts.
On average, women should have around 2, calories a day 8, kilojoules and men should have around 2, calories a day 10, kilojoules.