Eat Well With Maggi
Top Tips For a Healthy and Balanced Diet
The Eatwell Guide has been created by Public Health England to show us what types and the proportion of different foods that should be included in the diet. We should aim to choose a variety of different foods from each of the groups as this will help us get a healthy and balanced diet.
To eat a healthy and balanced diet, we should:
- Eat at least 5 portions of a variety of fruit and vegetables every day - about a third of the food we eat each day should come from this food group.
- Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing wholegrain, higher fibre options where possible e.g. brown bread or pasta.
- Have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar options.
- Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily e.g. salmon or tuna)
- Choose unsaturated oils and spreads such as olive oil and lower fat spreads over butter, and eat in small amounts.
- Drink 6-8 cups/glasses of fluid a day, with sugary drinks being avoided.
If consuming foods and drinks high in fat, salt or sugar are not needed in the diet so we should try to have these less often and in small amounts.
For more information about eating a healthy and balanced diet visit: EatWell Guide
How Many Calories Should You Be Consuming?
Our diets should provide us with enough energy to maintain an energy balance. This is where the number of calories we consume are the same as the ones we expend. If we consume more calories than we use, it can lead to weight gain. On average, women need 2000 kcal per day and men need 2500 kcal. If you are more physically active you will need to consume more calories and if you are less physically active you will need to consume fewer calories than recommended. Children should have less than 2000 kcal depending on their age.
The government recommends that we should aim for ‘400-600-600’ to help you get the right amount of calories every day. This suggests that we eat 400 calories for breakfast, 600 calories for lunch and 600 calories for dinner, with any leftover calories being used for healthy drinks and snacks. By sticking to this guidance it can prevent us from consuming excess calories.
For more information on calorie guidance visit: View
Reference Nutrient Intakes
Reference intakes are a guidance on the maximum amount of calories and nutrients you should eat in a day. These values will change depending on your age, gender and activity level.
The reference intake percentage on the traffic light of products shows you how much of your reference intake each portion of that food contains. example helps them to do this e.g if a sandwich’s RI for salt is 50% this means it contains half your recommended maximum salt intake for one day.
For more information on reference nutrient intakes visit: Click Here
Where the Brand Fits, and How Can we Help?
Each of our Maggi So Juicy and So Tender products come with a delicious recipe idea, helping to bring exciting flavours to your dinner table. Using ingredients that you know and love, our Maggi meal ideas are developed by our in house Chefs and Nutritionists to ensure they are balanced, varied, and taste delicious. All of our recipes use a variety of food groups and are below 600kcal as recommended by the government’s ‘One You’ campaign, as a calorie guidance for our main meal. What’s more, each tasty meal contains two portions of vegetables, making it easier for all the family to get their 5 A Day. From our Thai Green Curry to our Mexican mix, you can rest assured that our tried and tested recipes will allow you to bring authentic flavour and a balanced meal to your family.
Did you know, our 3 Minute Noodles contain 30% less fat and 25% less salt, than the market average, without any artificial colours or preservatives and without compromising on taste. Why not try them as part of a quick, balanced meal with some veg and a lean protein, such as leftover chicken breast and some frozen peas.
It’s important to be able to read labels and make informed decisions about the food that we eat. Before consuming a product, always check the nutrition label. Checking the nutrition label is a good way to compare products, make healthier choices and eat a balanced diet.
1. Know Your Label
- Checking the nutrition label is a good way to compare products, make healthier choice and eat a balanced diet.
- The nutrition label shows you how many calories, fat, saturates, sugars and salt is in a portion.
2. Know Your Daily Allowance
- These numbers show both the number of grams and the % share of calories, fat, saturated fat, sugar and salt in your daily allowance (Reference Intake) in one portion.
- Aim to stay below 100% of your RI for calories, fat, saturates, sugar and salt when you add up everything you consume in a day.
3. Know Your Colours
- The red, amber and green traffic light colour coding show us if a product is high, medium or low for fat, saturated fat, sugar or salt.
- We can use this to compare products and decide which is better for us.
- Try to choose products with more green and less amber and red.
4. Know Your Calories
- The average woman needs 2,000 calories per day, the average man 2,500 and children fewer than 2,000 depending on their age
- Check the pack for the number of calories there are in a portion and 100g of a food or 100ml of drink .
- You’ll usually see two values on labels, kcal and kJ, but look out for kcal or calories .
5. Know Your Portions
- Don’t always assume that one pack serves one person.
- Look out for portion size on pack and weigh or measure out the recommended amounts.
- If you are eating more or less than the portion size shown you need to adjust the numbers on the nutrition table.
- Here you can find out what is in your product. Allergens are highlighted in bold.
- The nutrition information is given for the suggested serving of the product.
- This includes the nutrients provided from the other ingredients in the serving suggestion.
- Information for key nutrients are given in the tables on the label.