Nutritional Guide - Flipbook - Page 7
Meal structure / healthy eating:
Our bodies are fuelled by macronutrients
(carbohydrates, proteins and fats) along
with micronutrients (vitamins, minerals
and trace elements). The meals we eat
include different foods that contain a
Eatwell Guide
Check the label on
packaged foods
Use the Eatwell Guide to help you get a balance of healthier and more sustainable food.
It shows how much of what you eat overall should come from each food group.
Each serving (150g) contains
Energy
1046kJ
250kcal
13%
Fat
Saturates Sugars
3.0g 1.3g
LOW
LOW
4%
7%
Salt
34g 0.9g
HIGH
variety of macro- and micro-nutrients.
What we include in our meals is important
to support good recovery post-surgery and
overall health in the long-term.
38% 15%
of an adult’s reference intake
Typical values (as sold) per 100g: 697kJ/ 167kcal
of
a
ui
Fr
Chopped
t omatoe s
Whole
grain
cereal
Cous
Cous
Porridge
Tuna
Plain
nuts
Beans
lower
salt
and
s ugar
Chick
peas
Rice
Spaghetti
L o w f at
s o f t ch e es e
n
Leaince
m
Semi
skimmed
milk
Crisps
Be
ans
, pu
Ea
lses
, fish
so t more
, eggs
u
, meat and
red rced beans
other proteins
and
and fish
proc per we pulses, 2 portions of sustainably
ek
esse
d mea, one of which is oily. Eat less
t
Veg
O il
Soya
drink
and
Dairy
Lower fat d
sprea
Plain
Low fat
y o g hu r t
s
tive
rna
alte
and
fat
wer tions
se lo
Choo ugar op
s
r
e
low
Per day
Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland
Limit fruit juice
and/or smoothies
to a total of
150ml a day.
sugar
Whole
wheat
pasta
Lentils
Eat less often and
in small amounts
w
Bagels
Frozen
peas
Sauce
ot
and
salt
fat,
Eat at
leas
t5
po
rtio
ns
nd
Potatoes
v
Water, lower fat
milk, sugar-free
drinks including
tea and coffee
all count.
ed
s
dd
drate
ohy
sa
arb
les
yc
rch
ta
rs
he
d
Raisins
6-8
a day
ith
d
an
uit
f fr
l es
yo
b
t
a
rie
et
va
eg
ta
n
Choose foods lower
in fat, salt and sugars
Choos
e wh
oleg
rain
or h
Pota
toes
igh
, br
er
ead
fib
re
, ri
ce
ve
,p
rsi
as
on
ta
s
a
y day
ever
bles
eta
g
e
v
MED
2000kcal
Oil & spreads
Choose unsaturated oils
and use in small amounts
2500kcal = ALL FOOD + ALL DRINKS
© Crown copyright 2016
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