غذاء صحّي متنوّع
Design & Technology · Key Stage 2 · The School
The Eatwell Guide
The UK government's model splits a healthy diet by PROPORTION: roughly a third fruit and vegetables, roughly a third starchy carbohydrates (preferably wholegrain), some protein, some dairy or alternatives, and only a small amount of oils and spreads. It describes the balance across days, not a rule for every plate.
What nutrients do
CARBOHYDRATE for energy. PROTEIN for growth and repair. FAT for energy and to carry some vitamins. VITAMINS and MINERALS for the body's processes — iron for blood, calcium for bones. FIBRE for digestion. WATER for everything. No single food supplies all of them, which is precisely why variety is the advice.
Reading a label
Ingredients are listed by weight, largest first — so if sugar is second, there is a lot of it. The per-100g column lets you compare two products fairly, which the per-portion column does not because portions differ. The full ingredient list is also where you check what is actually in something, whether you are avoiding an allergen, a particular ingredient, or checking whether a product suits your household.
Plan a dinner using the Eatwell proportions. Just over a third of the plate: potatoes, bread, rice or pasta — say rice. Just over a third: fruit and vegetables — peas, carrots and a side salad. Around an eighth: beans, pulses, fish, eggs or meat — say lentils. A smaller portion: dairy or alternatives — a yoghurt. A tiny amount: oil for cooking. Now compare with what you ate yesterday and name the group that was short.