New dietary recommendations in Eatwell Guide include bread and whole grain products
The Eatwell Guide has been launched by the Food Standard Agency (FSA) in Northern Ireland to replace the Eatwell plate and now reflects updated dietary recommendations, including those on sugar, fiber and starchy carbohydrates from the Scientific Advisory Committee on Nutrition (SACN) report on Carbohydrates and Health in 2015.
The guide shows that a healthy diet should include more fruit, vegetables and starchy carbohydrates and have fewer sugary foods and drinks, as well as the revised proportions of the food groups that help us meet official advice and nutrient requirements.
There is greater prominence for fruit, vegetables and starchy carbohydrates, preferably wholegrain, in the new guide. The FSA recommends consuming 30 grams of fibre a day, the same as eating five portions of fruit and vegetables, two whole-wheat cereal biscuits, two thick slices of wholemeal bread and one large baked potato with the skin on. Currently, people only consume around 19 grams of fiber per day, less than two thirds the recommendation.
Sugary soft drinks have been removed from the image and foods that are high in fat, salt and sugar have been moved to the periphery of the guide.
The FSA also advises limiting the consumption of sugar, for example from sugary drinks and confectionary.
The Eatwell Guide depicts a healthy, balanced diet, which includes:
- Eating at least 5 portions of a variety of fruit and vegetables every day.
- Basing meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain.
- Having some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options.
- Eating some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily).
- Choosing unsaturated oils and spreads and consuming in small amounts.
- Drinking 6-8 cups/glasses of fluid a day.
