Baby and You

Public Health England has launched its Eatwell Guide – the new UK healthy eating model.

The new guide shows the proportions of food groups and how much of each we should eating daily. According to Public Health England these work out at 37% for starchy carbohydrates; 39% fruit & vegetables; 1% oils & spreads ; 12% beans, pulses, meat; 8% dairy.

  • The Eatwell Guide shows the proportions in which different groups of foods are needed in order to have a well-balanced and healthy diet.
  • The proportions shown are representative of food eaten over a day or more, not necessarily at each meal time.
  • Choose a variety of different foods from each food group to help get the wide range of nutrients the body needs to stay healthy.
  • The Eatwell Guide applies to most people regardless of weight, dietary restrictions/preferences or ethnic origin. It doesn’t apply to children under two years because they have different nutritional needs.
  • Children aged two to five years should gradually move to eating the same foods as the rest of their family, in the proportions shown on The Eatwell Guide.
  • Anyone with special dietary requirements or medical needs might want to check with a registered dietitian on how to adapt The Eatwell Guide to meet their individual needs.
  • The Eatwell Guide divides foods into groups, depending on their nutritional role andshows the proportions of eachof the groups needed for a healthy, varied diet.


On average, women should have around 2,000 calories a day (8,400 kilojoules) and men should have around 2,500 calories a day (10,500 kilojoules). Most adults are consuming more calories than they need.

More info on the Eatwell Guide can be found on the NHS website.

Ask The Expert Question – Can I ask if you have some plain good recipes without lots of Herbs n Garlic. I don’t mind curries and things but all healthy recipes seem to be curries ,garlic, herbs. I just like plain meals. Any ideas? 

Penny Hunking: Herbs, spices and other added cooking flavourings are meant to enhance and complement the natural taste of food rather than disguise it. In addition, it is an often used strategy to suggest people add herbs, spices, garlic and so on to recipes and meals in order to help them reduce the amount of added salt they eat.

Many people add salt to meals but since many of us eat too much salt it is wise to avoid doing this and cook meals without adding salt whenever possible. Eating too much salt can raise blood pressure, which puts you at increased risk of a range of health problems such as heart disease and stroke.

Current guidelines advise that adults in the UK should consume no more than 6g (about one teaspoon) of salt a day. There is no rule to say exactly how much of any flavouring you should actually add to a recipe and it is down to personal choice.

Since you like plain meals I suggest that you simply take standard simple recipes and reduce or eliminate the flavourings you don’t like, avoid adding salt and see how you get on. Serve your meals with extra veggies and salads to add a range of other flavours.

The recently updated UK Eatwell Guide aims to help you get a balance of healthier and more sustainable food and show how much of what you eat overall should come from each food group.

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