The key to(...的关键) a healthy balanced diet is not to omit(忽略) any particular foods, but to balance what you eat from every group.
The ‘eat well（吃好）’ plate is designed to（是专门为...而设计的） show the recommended balance of the different food groups（食物种类） in your diet. Not every meal needs to be perfectly balanced, but the overall balance should be roughly（大体上） in these proportions（按照这些比例）. The following explains a little more about each of the food groups.
Fruit and vegetables 水果和蔬菜
These should make up（在...占到...比重） about a third of your daily diet and can be eaten as part of every meal. Fruit and vegetables should also be the first choice if you feel the need for a snack. You should eat at least five portions of fruit and vegetables each day. The unique package of nutrients and fibre（营养和膳食纤维） contained in vegetables and fruit help digestion（帮助消化）, general health and are also shown to guard against cancer and heart disease.
Bread, rice, potatoes and pasta 面包，米饭，土豆和通心粉
This food group should also make up about a third of（三分之一的） your diet and contains the starchy carbohydrates（淀粉碳水化合物） that are the body’s main source of（...的主要来源） energy.
However, it is important to choose unrefined carbohydrates（粗粮） which contain the whole grain（五谷杂粮）, such as wholewheat（全麦） bread and pasta . Refined carbohydrates（细粮）, such as cakes and biscuits（饼干） do not contain the same nutrients, and are usually high in（富含） fat脂肪 and sugar糖 as well. Research seems to show that people who consume wholegrains have a reduced risk of（会降低患..的风险） certain cancers（癌症）, diabetes（糖尿病） and coronary heart disease（冠心病）. The final third of（最后的三分之一） the eat well plate is made up of the three food groups that need to be consumed in smaller proportions. These groups do contain nutrients essential to(对...很关键的) our diet, so it’s important not to leave them out altogether.
Milk and dairy foods 牛奶和乳制品
These should be eaten in moderation（适量） because of their high saturated fat（饱和脂肪酸） content, but they’re an important source of（...的重要来源） calcium（钙）, which is essential for healthy bones and teeth. Choose low-fat（低脂） or reduced-fat（） versions.
Meat, fish, eggs and beans 肉类、鱼类、鸡蛋和豆类
This food group includes both animal and plant sources of protein, which is a major functional and structural component of all cells. Protein（蛋白质） provides the body with between 10 and 15 per cent of its dietary energy, and is needed for growth and repair.
Foods and drinks high in fat and/or sugar 脂肪和糖含量高的实物和饮料
This group makes up the smallest section on the eat well plate and includes foods that should only be eaten sparingly（少量）. This is because, although they’re an important energy source, they contain very few nutrients and are often known as ‘empty calories’. Foods from this group are high in unhealthy components such as saturated fat, trans-fats反式脂肪酸, sugar and salt – all of which are associated with an increased risk of developing certain diseases. They should be enjoyed as occasional treats.
The ‘eat well（吃好）’ plate is designed to（是专门为...而设计的） show the recommended balance of the different food groups（食物种类） in your diet. Not every meal needs to be perfectly balanced, but the overall balance should be roughly（大体上） in these proportions（按照这些比例）. The following explains a little more about each of the food groups.
Fruit and vegetables 水果和蔬菜
These should make up（在...占到...比重） about a third of your daily diet and can be eaten as part of every meal. Fruit and vegetables should also be the first choice if you feel the need for a snack. You should eat at least five portions of fruit and vegetables each day. The unique package of nutrients and fibre（营养和膳食纤维） contained in vegetables and fruit help digestion（帮助消化）, general health and are also shown to guard against cancer and heart disease.
Bread, rice, potatoes and pasta 面包，米饭，土豆和通心粉
This food group should also make up about a third of（三分之一的） your diet and contains the starchy carbohydrates（淀粉碳水化合物） that are the body’s main source of（...的主要来源） energy.
However, it is important to choose unrefined carbohydrates（粗粮） which contain the whole grain（五谷杂粮）, such as wholewheat（全麦） bread and pasta . Refined carbohydrates（细粮）, such as cakes and biscuits（饼干） do not contain the same nutrients, and are usually high in（富含） fat脂肪 and sugar糖 as well. Research seems to show that people who consume wholegrains have a reduced risk of（会降低患..的风险） certain cancers（癌症）, diabetes（糖尿病） and coronary heart disease（冠心病）. The final third of（最后的三分之一） the eat well plate is made up of the three food groups that need to be consumed in smaller proportions. These groups do contain nutrients essential to(对...很关键的) our diet, so it’s important not to leave them out altogether.
Milk and dairy foods 牛奶和乳制品
These should be eaten in moderation（适量） because of their high saturated fat（饱和脂肪酸） content, but they’re an important source of（...的重要来源） calcium（钙）, which is essential for healthy bones and teeth. Choose low-fat（低脂） or reduced-fat（） versions.
Meat, fish, eggs and beans 肉类、鱼类、鸡蛋和豆类
This food group includes both animal and plant sources of protein, which is a major functional and structural component of all cells. Protein（蛋白质） provides the body with between 10 and 15 per cent of its dietary energy, and is needed for growth and repair.
Foods and drinks high in fat and/or sugar 脂肪和糖含量高的实物和饮料
This group makes up the smallest section on the eat well plate and includes foods that should only be eaten sparingly（少量）. This is because, although they’re an important energy source, they contain very few nutrients and are often known as ‘empty calories’. Foods from this group are high in unhealthy components such as saturated fat, trans-fats反式脂肪酸, sugar and salt – all of which are associated with an increased risk of developing certain diseases. They should be enjoyed as occasional treats.
