The Eatwell Plate

The eatwell plate highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well balanced and healthy diet.

Eatwell Plate

Weight Management

It's a good idea to try to get this balance right every day, but you don't need to do it at every meal. And you might find it easier to get the balance right over a longer period, say a week. Try to choose options that are lower in salt when you can.

Eating healthily is about eating the right amount of food for your energy needs. In England, most adults are either overweight or obese. This means many of us are eating more than we need, and should eat and drink fewer calories in order to loose weight.

This eat well plate helps to get the balance right. It shows how much of what you eat should come from each food group. Break down of calories and nutritional values are stated below;

HEALTHY CURRIES what is a Balance Diet?

There are 2 types of carbohydrates starchy carbohydrates and complex carbohydrates

Starchy Carbohydrates foods are;

Wholemeal bread, wholemeal pitta bread, wholemeal Chapatti, pasta, rice, oats, couscous, maize, millet, sweet and white potatoes and whole grain cereals.

Eat around 4-5 portions a day

Portion size

1small size white or sweet potato

Cereal see cereal box for serving, (30-40g porridge oats and muesli 125ml milk) avoid sugar-coated cereals

60g uncooked rice - 240Kcals

60g uncooked pasta - 240kcals

1 slice wholemeal bread - 80/120kcals (see packet)

60g wholemeal, corn or millet chapatti - 240kcals without butter


Carbohydrates are your body’s primary fuel source. With the exception of fibre carbohydrates power chemical reactions in all body tissues and are especially important for normal brain, kidney and muscle function. During digestion, your body breaks down digestible carbohydrates to SUGAR before absorbing and using them for energy. Therefore over consumption can lead to type 2 diabetes.

Complex Carbohydrate foods are; Fruit and vegetables

Eat around 5-7 portions a day


Portion sizes are; 3/5 portions of vegetables a day

3 tablespoons steamed or curried vegetables made with little oil - 250kcals

100g carrots - 41kcals

100g peas - 81kcals

100g green beans - 31kcals

100g bitter gourd - 17kcals

100g cauliflower - 25kcals

100g mixed Salad - 25kcals

These are great source of vitamins and minerals. They are low in salt and sugar. (Vegetables are the only food stuff that contains all the vitamins and minerals). Eat as much as you want as long as the curries are made with little oil (9kcal to 1ml of any fat)


Portion sizes are;

2/3 portions of fruit a day

1 medium banana - 96kcal

100g kiwis - 49kcal

100g strawberries - 27kcal

100g grapes or - 61.5kcal

1 apple - 47kcal

100g melon - 30kcal

100g Orange fresh - 60kcal

100g Pears - 35kcal

100g mango - 60kcal

Fruit contains high content of sugar, the fruits with high calories means high in sugar. BERRIES contains least sugar than all fruits  

PROTEIN Meat and fish proteins are called complete protein

Meat Protein foods are;

All types of Red Meats (beef, pork, venison and lamb) and White Meats (chicken, turkey, quail, duck and pheasant) eggs Meat, fish, eggs; Eat around 2-3 portions a day,

Portion sizes are;

100g beef - 246kcal

100g pork lean - 125kcal

100g lamb whole - 298kcal

100g chicken - 108kcal

100g turkey - 105kcal

1 egg - 65 kcal

Meat is very high in saturated Fat; approximately 100g meat has 200g calories because it contains high amount of saturated fat, so meat need to consume less often as a treat not as a balance diet. Saturated fat also contributes to obesity and coronary diseases.   Heart attacks, obesity and diabetes.  

Fish is good source of protein as well as Omega3 essential fatty acids

Fish is main source of omega3 fatty acid and contains vitamins and minerals fish is also excellent source of protein. Eat fish twice a week, once a week oily fish (mackerel, pilchards, herrings and salmon) and once a week white fish consume fish as a balanced diet. 100g fish has approximately 100 calories and has no saturated fat and it is healthy option. Your body does not produce omega3 oil, for this reason it is important to eat fish.

PROTEIN Vegetarian Protein is known as INCOMPLETE protein (Lentils, chickpeas, kidney beans and all lentils)

In order for complete vegetarian protein you need to consume whole grain such as rice, bread, pasta and chapatti and nuts & seeds for omega 3 and.

Portion sizes are;

50g chick pea raw - 160kcal - high GI

50g whole lentils - 159kcal - high GI

50g Masoor dal - 110kcal - medium GI

CARBOHYDRATES in LENTILS, CHICKPEAS KIDNY BEANS contain nearly 60g to 100g therefore consume small amount, over consumption with butter could lead to type2 diabetes.

(Cooking whole lentils modify their carbohydrates to high GI) The Masoor and split moong daal has low GI

Milk and dairy products all these are main source calcium

Eat around 3 portions a day

Milk, low fat yogurt, cottage cheese and hard cheese/paneer

Portion sizes are;

200ml skimmed or skimmed -100ml 32kcal

200ml semi-skimmed - 100g 46kcal

150g low fat yogurts - 100g 56kcal

120g Cottage cheese/low fat cheese - 100g 101kcal

40g hard cheese, full fat cheese and paneer - 100g 411kcal

Fatty sugary items; Eat sparingly small amount and less often, 1-2 serving a day

One serving is equivalent to;

20g dark chocolate - 101kcal

25g savoury snack, cheivda - 125kcal

30g bag of crisps - 130kcal

50g croissants or pastry - 231kcal

1 digestive biscuit - 80kcal

3teaspoon butter - 135kcal (100g butter has 717kcal)

3 teaspoon oily dressing or margarine (see bottle for kcal)

50g nuts or seeds 2-3 times a week, around 250 to 300kcal

50g dates - 62kcal

Replace fatty treats; such as pies, sausages, pasties, cake, biscuits, samosas, Pakoras, Indian sweets (midhai); with fruits and salads, reduce sugar in tea and coffee.

Water; 1.5 to 2L a day,

Water is the essential for good health.

Drink water before, during and after exercise do not rely on feeling thirsty drink regularly throughout the day for hydration. You can include a 125mls of juice, herbal teas, and 200mls of semi or skimmed milk in your 1.5 to 2Litre fluid.

Do not skip meals and mid morning and mid afternoon snack.

Eat every 2-3 hours this includes snacks, to manage blood sugar, energy, appetite, concentration level, throughout the day and avoid the temptation to overeat at main meal (evening meal) as a result of low sugar level.   Eat little and often. Tea and Coffee no more than 2 to 3 cups a day, any more than that would result in dehydration.

And finally; get active, walk to the shop, park car further than shopping centres so it gives you chance to walk, take stairs instead of lift, and walk extra half an hour a day to lose weight or to stay fit and healthy. This can be done in two 15 minutes or if your work is heavy that can be counted in the exercise but make sure you follow this food chart at work.

Take time out to eat healthy and drink water regularly. When you come home from work try to keep active do something every hour, this can be done by walking in the house, in the garden or gardening and walking up and down the stairs, or walk to the shop or walk the dog. Walk fast so you are out of breath but can hold the conversation

Men                                         Women

2500 kcal per day                   2000 kcal per day

These calories are just the guide line by the government, each individual needs to be weighed to determine their calories intake for the day.

Reduce 250 calories a day and increase exercise to lose further 250 kcal. Elderly people recommend reducing calories by 250 per day due to the slow metabolic rate. To lose weight you need to have between 1200 hundred to 1700 hundred calories per day depending on your life style, if you have a sedentary job which is not physically active then eat less calories, if your work is physically hard and heavy then you need to increase the calories.        

Carbohydrate has 4calories per 1g

Protein has 4calories per 1g

All fats has 9 calories per 1g (1ml)

Alcohol has 7 calories to 1ml

In terms of calories all good and bad fats has 9calories in 1g (1ml), but bad fats are very high in saturated fat, so eat as a treat. Although oil is healthy it still contains 9 calories to 1g (1 ml) so use sparingly, because oil still takes a long time to burn, it is advisable to eat less. Cut down on fried stuff.

The GOOD fats

Omega3, Omega6 oils are, “essential fatty acid”, which cannot be manufactured by our bodied, so eating these is the only way to get them. Therefore it is important that these foods are added into your daily diet. Fish, nuts and seeds are good source of omega3-6, these helps to keep the cholesterol low and heart and skin healthy.

The BAD fats

100g butter has 717 calories, of which 713 calories are saturated fat, which is considered to be ‘bad fat’.   This is high in cholesterol, which coats your blood vessels and arteries and can cause heart attacks and strokes.

The list below contains foods that are especially high in Saturated fat

Fatty cuts of meat, red meats, bacon, sausage, and processed meats, duck, chicken, or turkey egg yolks, butter, lard, hydrogenated vegetable oil, palm oil, dairy creams, and whole-milk, full fat yoghurt, dairy products, such as cheese, ice cream, and sour cream. You should limit these foods to improve your health;

Starchy vegetables; Corn, peas, parsnips, potatoes, pumpkin, squash, zucchini and yams are all examples of starchy vegetables. Eat these vegetables sparingly.

All other vegetables are non-starchy and good for health.

For vitamin D sit in the sun for 10minutes a day, also food rich in vitamin D are salmon, mushroom, milk, egg, cod liver oil or capsules, tofu and fortified cereals add these to your diet..