Eat Well Guide

Eat Well Guide

A balanced diet is very important; there are many nutrients that our body needs in order to remain fit and healthy. Men and Women have different intake of calories, on average women should have 2,000 calories per day and men should have 2,500 calories per a day.

What is eating well?

Fruit and vegetable 

We should at least eat five potions of fruit and/or veg a day; this can be fresh, tinned, dried, frozen, or juiced. Fruit and vegetables are important in a balanced diet as they give us a good source of vitamin, minerals and fibre.

Starchy Carbohydrates

Starchy foods include potatoes, bread, rice, pasta, bread and many more; they should be taking up a third of the food we eat.   Starchy carbohydrates are high in fibre and a good source of energy.


Dairy products include milk, cheese and yogurts. They have a good source of protein and calcium. Calcium is a good for our diet as it helps to keep our bones strong. 


Protein is in a lot of things but the main products are: beans, pulses, fish, and eggs. It is important to eat a lot of protein as it helps build and repair tissues in our body. Two portions of fish should be aimed to eat a week.  


There is two different types of fats: saturated and unsaturated. 

Saturated fats include crisps, chocolate, cakes and much more. They are not needed in a diet but you can have a small intake of them over time. 

Unsaturated fats are things such as spreads and oils, these are healthier fats , all fats are high in energy therefore it is also important to be eaten less often than other foods.


Water is important for the body, it is recommended that you drink 6 to 8 cups a day.This is to keep you hydrated and our bodies need water to work. 


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