b'Eatwell GuideCheck the label on 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.6-8Energy Fat SaturatesSugars SaltChoos e wholeg ,ra r in or high ,er breversions a day1046kJ 3.0g 1.3g 34g 0.9g250kcal LOW LOW HIGH MED bles every dayPotatoes b ead, rice13% 4% 7% 38% 15%and vegetaWater, lower fat Typical vaolufe asn ( aasd suoltlsd )r epfeerr e1n0c0eg :i n6t9a7kkeJ/ 167kcal ruit Raisins milk, sugar-free Choose foods lowerari y of f etables oes drinks including in fat, salt and sugars et pasta tea and coffeev eg Potat and ow all count. a d v ith of n thl Limit fruit juice sa e en it r s ss and/or smoothies tio u taad to a total of or Fr r 150ml a day. p c d5 tomatoes y eChopped h c d fsta aa rb t,os le Whole Cous h at grain Cous y ld t t a cerealr aa a nt dE ess Frozen Bagels u gpeas Wholea rwheatpastaPorridge Rice LentilsBeanslowersalt r L f o tw f e a e t se Spaghettiand sochTuna suga Lean ePlain Chick minc Vegnuts peas OilSem i i ed Soya Lower fat rskmm speadCrisps milk drink y Lo og l w a h i u f n a r t tPSauce Beans, pulses, sh, eggs, meat and other atives Oil & spreadssanmore beans and pulses, 2 portions o nd altern ndEatourcedrsh per week, tone of which is oily Dairy a wer fat a s Choose unsaturated oils red d pocessed meaproteins lyose lo ar option and use in small amountsCho ugf sustainablower sEat less often and . Eat lessin small amountsPer day 2000kcal2500kcal = ALL FOOD + ALL DRINKSSource: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern IrelandCrown copyright 2016Here are some practical tips on healthy eating and a healthy lifestyleBase your meals on higher fibre starchy carbohydratesEat lots of fruit and vegetablesEat more fish, including oily fish like Salmon and TunaCut down on saturated fat and sugarEat less salt: no more than 6g a day for 11 year olds and aboveGet active and be a healthy weightYou need to drink 6-8 glasses of water per day to stop you getting dehydratedDo not skip breakfast.'