A healthy diet according to the National Health Service (2019) Eatwell guide that comes from each food group to achieve a healthy balanced diet. The recommended daily calorie intake per day for women is 2000kcal and for men 2500kcal this includes food and drink. The eat well guide suggests five portions of fruit and vegetables a day, a good source of fiber, minerals, and vitamins that come from these food groups. The British Nutrition Foundation (2018) recommends 30grams of fiber a day per adult. Starchy carbohydrates should make up a third of the food we eat, choose high fiber wholegrain varieties. Starchy foods are the main source of nutrients include bread, brown pasta, and rice (NHS, 2019). Milk, cheese, and yogurt a good sources of protein they include some vitamins mostly important for calcium. Bones need calcium to keep them strong vitamin D helps the body absorb calcium. Lentils, beans, and peas are a good substitute for meat as they are low in fat high in fiber. Two portions of fish a week are recommended, include oily fish salmon, or
mackerel. Eggs and meat provide vitamins and minerals. Choose unsaturated fats rapeseed, olive, and sunflower oils. Other foods high in fat, salt, and sugar should be eaten less often, these foods include biscuits, cake, chocolate (NHS, 2019). To maintain the right balance daily is recommended but weekly is acceptable, it does not need to be with every meal. The BNF (2018) says there is evidence to suggest that the energy mix in diet can influence disease. Too much fat can be associated with coronary artery disease and alcohol can increase the risk of cancer. Phase one research carried out individual interviews across Great Britain from mixed age groups and families to see how well the plate met the needs of the consumer. The eat-well guide has some advantages such as raw items worked better than cooked. Disadvantages it did not include water or meet some special dietary requirements. Overall, the study found a high level of consistency across the nations and ethnicity, in terms of perceived accessibility and value (Public Health England, 2015).