Getting More Out of the Eat Well guide

Okay the next two pages on the Eatwell guide are a large table of information and tips and a full page of
the main poster. I want to add something different, that I think is more easy to take in.
UPDATED_Eatwell-23MAR2016_England.pdf
High
starch
High
fruit &
veg 1
Nuts &
seeds
Beans
pulses
lentils
Fats &
oils
Dairy
Fish
Lean
meat &
eggs
Red &
processed
meats
Verdict for
health
Eatwell ✔ ✔ ✔ ✔ reduce ✔ 6 ✔ 5 ✔ 5 reduce
Plant based ✔ ✔ ✔ ✔ ❌ 4 ❌ ❌ ❌ ❌ *
Healthy plate ✔ ✔ ✔ ✔ reduce ✔ 6 ✔ 5 ✔ 5 ❌
Mediterranean ✔ ✔ ✔ ✔ ✔ ✔ 6 weekly weekly monthly
HFLC 2 ❌ ❌ ✔ ❌ ✔ ✔ ✔ ✔ ✔
1 At least 5 a day, preferably more.
2 High Fat Low Carb. i.e. Paleo, Atkins…
4 Fats are eaten from whole foods like avocados, whole olives and nuts or nut butters.
5 Limit the amount
3 Whole Food Plant Based, WFPB ,or Starch Based diet 6 Low or reduced fat dairy.
Beware of High Fat,
Low Carb diets. The
* The diet that is the most preventative & disease reversing. #WFPB
government have issued
warnings against the
risks of High Fat diets to
A Whole-Food, Plant-Based Diet
public health.
High-fat whole foods
♦ Such as avocados, nuts, olives; whole
food-sweetened treats; dairy substitutes
such as oat, almond, rice and soy.
♦ Use sparingly.
leafy green vegetables
♦ Such as collards,
spinach and kale.
♦ Eat at least 2-3 servings
(1 cup raw or 1/2 cup
cooked) per day.
Legumes
♦ Beans, peas, lentils and seeds.
♦ Consume 2-3 servings
(1/2 cup cooked legumes or
1 Tbsp seeds) every day.
Whole grains
♦ Such as brown rice, barley, quinoa,
oats, amaranth, whole wheat, wholegrain
pasta and sprouted grains.
♦ 6-11 servings (1/2 cup
cooked or 1 slice wholegrain
bread) daily.
Whole Food Plant Based Diet . #WFPB
Is the best diet for reversing heart
disease, hypertension, obesity, anxiety,
acne, CFS, preventing cancers and
much, much more.
Fruits (all types)
♦ Consume 2-4
serving (1 piece
or 1/2 cup)
every day.
Vegetables
♦ All types,
including starchy.
♦ Eat as much and
as many different
colours as possible
in each day.
Mediterranean Diet pyramid
Use virgin oils,
limit butter and
avoid trans fat.
The more veggies -
and greater variety
the better. (chips
don't count)
Eat plenty of
Fruits of all colors.
Drink water, tea or
coffee. Limit milk /
Dairy. Just one small
glass of juice.
Avoid sugary drinks.
Eat a variety of whole
grains (like wholegrain
bread or pasta).
Limit refined grains
(like white bread or rice)
Choose fish, poultry, beans
and nuts. limit red meat and
cheese. Avoid bacon and
processed meats.
9