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 adults 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