Easy swaps and Eatwell guides

To be at our best we all need a balance of different foods. Eating a variety of things from the main food groups will make sure you eat a balanced diet and give you enough energy.

A third of the food we eat each day should be fruit and veg. Just over a third should be starchy food like wholewheat pasta, brown rice or potatoes.

The rest should be a good balance of calcium-rich foods such as milk, cheese, yogurt, and dairy-free alternatives, and protein foods, such as beans, lentils, lean meat, fish, nuts, seeds, eggs, and meat free alternatives. Only a small amount of fat like oils should be used for cooking.

Small changes all add up to a big difference. Making some simple swaps can help you eat well, stay fuller for longer, and boost your energy. Whether you’re at home, out and about, making packed lunches or family dinners – making a swap is easy!

Click here to download all of the info

Combination foods

Some of the foods we eat are a mixture of the main food groups. For example, pasta dishes have pasta which is a carbohydrate and provides us with energy. They also have a sauce which might contain protein and vegetables. Try to check the ingredients in things like sauces to keep an eye out for how much sugar, fat and salt they contain

Mighty wholegrains!

Wholegrain food is packed with more fibre and nutrients than white or refined starchy food. Our bodies digest it more slowly, so it makes us feel fuller for longer.

Here are a few of our favourite swaps to help you get started:

Breakfast

Swap sugar-coated cereal for wholegrain cereal like shredded wheat or porridge.
Swap whole milk for semi-skimmed or skimmed milk.
Swap plain flour for wholemeal flour if you’re making rotis or chapattis.

Lunch

Swap cake for a slice of malt loaf
Swap white bread, bagels and pittas for wholegrain versions
Swap sugary fizzy drinks for water

Dinner

Swap the frying pan for your grill when cooking meat
Swap cream in sauces for a low-fat crème fraiche, low fat cheese, or choose a tomato-based sauce
Swap ghee or butter for vegetable or olive oil – you only need to use small amounts

Eatwell Guides

The Eatwell Guide shows the proportions of the main food groups that form a healthy, balanced diet

English

Bengali

South Asian

African Caribbean

Caribbean

East African

Plant-Based

Poland

West African

Easy swaps and Eatwell guides

Combination foods

Mighty wholegrains!

Here are a few of our favourite swaps to help you get started:

Eatwell Guides

Eatwell Guide – English

Eatwell Guide – Bengali

Eatwell Guide – South Asian

Eatwell Guide – African Caribbean

Eatwell Guide – Caribbean

Eatwell Guide – East African

Eatwell Guide – Plant-Based

Eatwell Guide – Poland

Eatwell Guide – West African

Resources

Healthy food swaps

Snacks and treats

Storing food for longer

Healthy lunch boxes

Low cost family recipes

What’s in my cupboard?

Save money shopping & cooking

Resources and information