Do you find that the Eatwell plate you see on the NHS website does not represent you and your diet or the foods you eat? Other Eatwell plates have been developed to help you.
The Eatwell guide applies to most of the population, whether we eat meat or are vegetarian, and no matter what our ethnic origin. The Eatwell guide is simply the proportions of each food group that we should aim for every day. However, the foods you see on the example Eatwell plates may be where you don’t feel your diet is represented.
Vegetarian
If you are vegan or vegetarian, you may find that the protein and dairy sections of the plate do not represent foods that you can or want to eat. The vegetarian Eatwell plate helps identify foods that may better reflect the foods in your diet. For example, rather than meat sources such as fish, chicken and mince in the protein section, it highlights mixed seeds, tofu and plant-based meat as options for you.
Vegan
Similarly, for those following a vegan diet, the blue section of the plate is renamed as calcium-rich foods and gives examples of oat milk, soya drinks and soya yoghurts – all of which should be fortified, so that you get all the nutrients you need.
Additionally, the vegan Eatwell plates also highlight outside of the plate the importance of consuming foods that contain omega-3 fat, vitamin D and vitamin B12, as these are nutrients you are most likely to not have enough of as a result of not eating animal products.
Caribbean
The Eatwell plate that has been developed for Caribbean diets includes:
- Fruit and Vegetables – guava, okra, ackee and scotch bonnet
- Carbohydrates – yam, green banana, plantain and sweet potato
- Proteins – snapper, chickpeas, oxtail and goat
Foods that are high in fat, salt and sugar and should be eaten less often include: bun and cheese, fried dumplings, malt drinks and punch (especially with condensed milk)
If you are looking for some healthy meal suggestions the British Heart Foundation have a page of African-Caribbean recipes.
West African
The Eatwell plate that has been developed for West African diets includes:
- Fruit and Vegetables – pondu, egusi and efo riro soup, okra and guava
- Carbohydrates – injera, yam, amala, and agege bread
- Protein – suya, chickpeas, kidney beans, nuts
Foods that are high in fat, salt and sugar and should be eaten less often include: chin chin, puff puff, fried plantain and malt beer
If you are looking for some healthy meal suggestions the British Heart Foundation have a page of African-Caribbean recipes.
East African
The Eatwell plate that has been developed for East African diets includes:
- Fruit and Vegetables – paw paw, okra, and kale
- Carbohydrates – matoke, ground cassava, uji-porridge and flatbread
- Protein – nyma choma, goat, hake and kidney beans
Foods that are high in fat, salt and sugar and should be eaten less often include: sambusa, chevdo and halva
If you are looking for some healthy meal suggestions the British Heart Foundation have a page of African-Caribbean recipes.
South Asian
The Eatwell plate that has been developed for South Asian diets includes:
- Carbohydrates – taro root, chapatti, thepla and dosa
- Dairy – lassi and paneer
- Protein – soya chunks, soybean, daal and besan
Foods that are high in fat, salt and sugar and should be eaten less often include: mithai, samosas and halwa.
If you are looking for some healthy meal suggestions the British Heart Foundation have a page of South Asian recipes.
Polish
The Eatwell plate that has been developed for those from Poland includes:
- Fruit and Vegetables – sauerkraut, borsch and surowka
- Carbohydrates – uszka, pierogi and groat
- Dairy – sheep’s milk, oscypek and kefir
- Foods that are high in fat, salt and sugar and should be eaten less often include: kielbasa, Placki ziemniaczane and fried dough foods.
Salt
Whilst salt is required for some functions in the body, excessive amounts in our diets can result in an increased blood pressure that can then increase our risk of heart disease and stroke.
A lot of processed foods already contain high levels of salt. These foods include:
- Cheese
- Soy Sauce
- Stock cubes
- Cured meats
- Salted and dry roasted nuts
- Plant based meat alternatives
Paying attention to the labels on the packaged foods we buy can help us to reduce salt content. Keep an eye out for low salt options.
When cooking foods, try to use spices and herbs to build up the flavour rather than salt.
If you want to read more about salt in foods: Click here
The NHS also has a guide on high salt foods to look out for as well as tips to cut down your salt both at home and when shopping.
Sugar
Free sugars are any type of sugar that is added to food and drinks. This doesn’t include sugars in fruit and vegetables or lactose found in milk. Current recommendations state that for children over the age of 11 and adults, sugar consumption should not exceed 30 g a day.
Consuming sugar in large quantities and frequently can cause health impacts such as obesity and tooth decay.
Reading food labels is the best way to manage the amount of sugar you are consuming in pre-packaged food and drinks but there are some simple swaps you can make:
- Switch fizzy drinks to water or cordials
- Limit fruit juices and smoothies to a maximum of 150ml a day
- Pick tinned fruits in their own juice rather than syrup
If you want to learn more about sugar in your food and drinks: Visit the Diverse Nutrition Association website to read their sugar factsheet.
The NHS has also created a post that goes into further detail on what to look out for when shopping and more top tips to decrease the amount you have a day.
If you are trying to decrease your sugar and salt intake, the NHS food scanner app can be a handy tool to have with you when you shop. Scan the barcode of the item you plan on buying and it can find healthier alternatives for you to swap too.
If you haven’t been able to find information specific to your culture or if you’ve found it difficult to understand, contact with our Healthy Lifestyles Service and one of our advisors can make an appointment with you to go through the information that will be useful to you.