Eat Well Guide

The Eat Well Guide, formally known as the Eat Well Plate and changed in 2016, is to be used to help most people to get a balance of healthier and more sustainable food.  It shows how much of what you eat overall should come from each food group.  There are 5 food groups on the Eat … Continue reading Eat Well Guide


Proteins come under the 'macronutrient' category and are one of the three components.  Proteins are essential for repair and growth of tissues in the body and are made up of amino acids. The human body needs 20 amino acids, but cannot produce 9 of the essential amino acids and needs to be consumed by food … Continue reading Protein


Carbohydrates sit under macronutrients and provide the body with energy; the amount of energy released in the body depends on the type of carbohydrates that are consumed. There are two types of carbohydrates: starch and sugar.  Starch carbohydrates release energy slowly throughout the day and are the better type of carbohydrates for the body.  Sugar carbohydrates … Continue reading Carbohydrates


There are 5 main nutrients that are essential for our body and that must be consumed in our daily diet.  These nutrients can be split into two subcategories: macronutrients and micronutrients.  Macronutrients are built up of the energy-giving caloric components that we are most familiar with: carbohydrates, proteins and fats.  Micronutrients are only required in … Continue reading Nutrients

Vitamin C

Vitamin C is a water-soluble vitamin. Function: Makes and maintains healthy connective tissue. Helps wounds heal and repairs body tissues. Helps the absorption of iron from the intestines. Protects the body; it is an antioxidant.   Sources: Oranges, blackcurrants, broccoli, potatoes, red and green peppers, strawberries, brussels sprouts, tomatoes.   Deficiency: A severe deficiency is … Continue reading Vitamin C

Vitamin B12

Vitamin B12 is a water-soluble vitamin and is part of the vitamin B group. Function: Maintains nerve cells. Makes red blood cells. Releases energy from the food you eat. Processes folic acid.   Sources: Meat, eggs, milk, salmon, fortified breakfast cereals, cheese, beef, cod.   Deficiency: It is known as pernicious anaemia and is most … Continue reading Vitamin B12

Vitamin K

Vitamin K is a fat-soluble vitamin.  Fat-soluble vitamins can be stored in the body for months and even years.  They are stored in the liver and do not need to be eaten in large amounts.   Function: Making blood clots. Maintaining bone health.   Sources: Cereals. Green leafy vegetables, e.g. green peas, beans, broccoli and … Continue reading Vitamin K

Vitamin D

Vitamin D, also known as the sunshine vitamin is a fat-soluble vitamin.  Fat-soluble vitamins can be stored in the body for months and even years.  They are stored in the liver and do not need to be eaten in large amounts.   Function: Helping the body to absorb calcium. Developing and maintaining bones and teeth. Healing … Continue reading Vitamin D


Starches are complex carbohydrates.  They are also known as polysaccharides.  Polysaccharides are made up of many simple sugars (glucose) joined together.  The most important starches are: Starch is the main food store in plants. It is made up of many molecules of glucose. Starch exists in granules of a size and shapes distinctive to each … Continue reading Starches