Check the label on
Eatwell Guide
packaged foods Use the Eatwell Guide to help you get a balance of healthier and more sustainable food.
Each serving (150g) contains It shows how much of what you eat overall should come from each food group.
6-8
Fat Saturates Sugars Salt
Energy
Choos a day
3.0g 1.3g 34g 0.9g
ay
1046kJ
e wh
ery d
250kcal
LOW LOW HIGH MED
ev oleg
rain
13% 4% 7% 38% 15% bles or h
egeta Pota
toes igh Water, lower fat
of an adult’s reference intake
dv , br er
Typical values (as sold) per 100g: 697kJ/ 167kcal
it an ead
, ri
fib
re milk, sugar-free
Choose foods lower f fru Raisins ce
,p
ve
rsi
drinks including
s
in fat, salt and sugars tyo ble as
ta on tea and coffee
rie t a s all count.
va ge Potatoes a nd w
ve ot Limit fruit juice
ith
d
a
of
n and/or smoothies
les
he
ta
ns
rs
to a total of
sa
ui
rtio
ta
Fr
150ml a day.
dd
rch
po
Chopped
ed
t omatoe s
yc
t5
fat,
arb
leas
Whole
salt
ohy
grain l Cous
Eat at
cerea Cous
drate
and
s
sugar
Frozen Bagels
peas Whole
wheat
pasta
Porridge
Rice
Lentils
Beans
lower
salt
and
L o w f at
s o f t ch e es e Spaghetti
s ugar
Tuna
n
Plain Leaince
Chick m
nuts peas Veg
O il
Semi
skimmed Soya Lower fatad
spre
Crisps milk drink Plain
Low fat
y o g hu r t
Sauce Be
ans es Oil & spreads
Ea , pu
lses er nativ
t
so more , fish alt
and nd Choose unsaturated oils
u
red rced beans
, eggs
, meat and Dairy fat a
other proteins wer tions and use in small amounts
and fish and p se lo
p
proc er we ulses, 2 portions of sustainably Choo ugar op
s
esse ek
d mea, one of which is oily. Eat less lower
Eat less often and t
in small amounts
Per day 2000kcal 2500kcal = ALL FOOD + ALL DRINKS
Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2016
Eatwell Guide
packaged foods Use the Eatwell Guide to help you get a balance of healthier and more sustainable food.
Each serving (150g) contains It shows how much of what you eat overall should come from each food group.
6-8
Fat Saturates Sugars Salt
Energy
Choos a day
3.0g 1.3g 34g 0.9g
ay
1046kJ
e wh
ery d
250kcal
LOW LOW HIGH MED
ev oleg
rain
13% 4% 7% 38% 15% bles or h
egeta Pota
toes igh Water, lower fat
of an adult’s reference intake
dv , br er
Typical values (as sold) per 100g: 697kJ/ 167kcal
it an ead
, ri
fib
re milk, sugar-free
Choose foods lower f fru Raisins ce
,p
ve
rsi
drinks including
s
in fat, salt and sugars tyo ble as
ta on tea and coffee
rie t a s all count.
va ge Potatoes a nd w
ve ot Limit fruit juice
ith
d
a
of
n and/or smoothies
les
he
ta
ns
rs
to a total of
sa
ui
rtio
ta
Fr
150ml a day.
dd
rch
po
Chopped
ed
t omatoe s
yc
t5
fat,
arb
leas
Whole
salt
ohy
grain l Cous
Eat at
cerea Cous
drate
and
s
sugar
Frozen Bagels
peas Whole
wheat
pasta
Porridge
Rice
Lentils
Beans
lower
salt
and
L o w f at
s o f t ch e es e Spaghetti
s ugar
Tuna
n
Plain Leaince
Chick m
nuts peas Veg
O il
Semi
skimmed Soya Lower fatad
spre
Crisps milk drink Plain
Low fat
y o g hu r t
Sauce Be
ans es Oil & spreads
Ea , pu
lses er nativ
t
so more , fish alt
and nd Choose unsaturated oils
u
red rced beans
, eggs
, meat and Dairy fat a
other proteins wer tions and use in small amounts
and fish and p se lo
p
proc er we ulses, 2 portions of sustainably Choo ugar op
s
esse ek
d mea, one of which is oily. Eat less lower
Eat less often and t
in small amounts
Per day 2000kcal 2500kcal = ALL FOOD + ALL DRINKS
Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2016
