Canllaw Bwyta’n Dda Eatwell Guide - NHS Wales Well Poster... · 2018-01-30 · Use the Eatwell...

Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. It shows how much of what you eat overall should come from each food group.

Eatwell GuideCanllaw Bwyta’n DdaDefnyddiwch y Canllaw Bwyta’n Dda i’ch helpu i fwyta cydbwysedd o fwydydd iachach a mwy

cynaliadwy. Mae’n dangos faint o’ch holl fwydydd a ddylai ddod o bob grŵp bwyd.

Ffynhonnell: Public Health England ar y cyd â Llywodraeth Cymru, Food Standards Scotland a’r Asiantaeth Safonau Bwyd yng Ngogledd Iwerddon Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland

2000kcal 2500kcal = POB BWYD + POB DIODALL FOOD + ALL DRINKS

RaisinsRhesins

Pys wedi’u rhewiFrozenpeas

CorbysLentils

Soyadrink

Diodsoia

Cwscws

CousCous

pasta

Whole wheat

Pasta

pasta

cy�awnWhole wheat

PastaBagelsBagelau

Uwd Porridge

Caws meddal braster isel Low fat soft cheese

Tiwna Tuna

Plain nutsCnau plaen Ffacbys

Chick peas

Llaethsgimhanner

Semi

milkskimmed

Choppedtomatoes

Tomatosmân

llai o halena siwgr

Ffa â

lower saltand sugar

Beans

Grawnfwyd

cy�awn

Wholegraincereal

PotatoesTatws

Sbageti Spaghetti

Plain Low fat yoghurt

braster isellogwrt plaen

Lean minceBriwgig heb

lawer o

fraster

Lower fat spreadSbred braster is

llysiauOlew

OilVeg

RiceReis

Fruit and vegetablesEat at least 5 portions of a varietyof fruit and vegetables every day

Ffrwythau a llysiauBwytewch o leiaf 5 dogn o amrywiaeth

o ffrwythau a llysiau bob dydd

Y diwrnod

Dewiswch olewau annirlawn gan ddefnyddio ychydig bach yn unig

Choose unsaturated oils and use in small amounts

gwenith

Olew a sbreds

Oil & spreadsCynnyrch llaeth a dewisiadau amgenDewiswch opsiynau â llai o fraster a llai o siwgr

Dairy and alternativesChoose lower fat and lower sugar options

Ffa, codlysiau, pysgod, wyau, cig a phroteinau eraillBwytewch fwy o ffa a chodlysiau, dau ddogn o bysgod o ffynhonnell gynaliadwy bob wythnos, un o’r rhain yn olewog. Bwytewch lai o gig coch a chig wedi’i brosesu

Beans, pulses, fish, eggs, meat and other proteinsEat more beans and pulses, 2 portions of sustainably sourced fish per week, one of which is oily. Eat less red and processed meat

Tatws, bara, reis, pasta a charbohydradau startslyd eraillDewiswch fersiynau grawn cyflawn neu ffeibr uchel sy’n cynnwys llai fraster, halen a siwgr ychwanegol

Potatoes, bread, rice, pasta and other starchy carbohydratesChoose wholegrain or higher fibre versions with less added fat, salt and sugar

Dewiswch fwydydd sy’n is mewn braster, halen a siwgrauChoose foods lower in fat, salt and sugars

Per day

CrispsCreision

SôsSauce

Eat less often andin small amounts

Bwytewch y rhain yn llai aml,

mewn dognau bach

a day

6-8y

diwrnod Water, lower fat milk, sugar-free drinks including tea and coffee all count.

Limit fruit juice and/or smoothies to a total of 150ml a day.

Mae dwr, llaeth braster is, diodydd heb siwgr gan gynnwys te a choffi, i gyd yn cyfrif.

Peidiwch â chymryd mwy na 150ml y diwrnod o sudd ffrwythau a/neu smwddis.

Each serving (150g) contains

of an adult’s reference intakeTypical values (as sold) per 100g: 697kJ/ 167kcal

Energy1046kJ250kcal

Fat Saturates Sugars Salt3.0g 1.3g 34g 0.9g

15%38%7%4%13%LOW LOW HIGH MED

Darllenwch y label ar becynnau bwydCheck the label on packaged foods