Canllaw Bwyta’n Dda Eatwell Guide - NHS Wales Well Poster... · 2018-01-30 · Use the Eatwell...
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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 Guide Canllaw Bwyta’n Dda Defnyddiwch 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 DIOD ALL FOOD + ALL DRINKS Raisins Rhesins P ys w edi’u r h e wi F rozen p eas Corbys Lentils Soya drink Diod soia Cwscws Cous Cous pasta Whole wheat Pasta pasta cyflawn Whole wheat Pasta B a g els B a g ela u U w d P o rrid g e Caws meddal braster isel Lo w fat soft cheese T iw na Tu n a P lain nuts C nau plae n Ffacbys C hick pea s Llaeth sgim hanner Semi milk skimmed C h o p p e d t o m a t o e s T o m ato s m â n llai o halen a siwgr F fa â lo wer salt a nd sugar B e a n s Grawnfwyd cyflawn Whole grain cereal P otato e s T atw s Sbageti Spaghetti P lain Lo w fat yoghurt b raster isel l o g wrt plaen Lean mince Briwgig heb lawer o fraster Lower fat spread Sbred braster is llysia u Ole w Oil Veg Rice Reis Fruit and vegetables Eat at least 5 portions of a variety of fruit and vegetables every day Ffrwythau a llysiau Bwytewch 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 & spreads Cynnyrch llaeth a dewisiadau amgen Dewiswch opsiynau â llai o fraster a llai o siwgr Dairy and alternatives Choose lower fat and lower sugar options Ffa, codlysiau, pysgod, wyau, cig a phroteinau eraill Bwytewch 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 proteins Eat 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 eraill Dewiswch fersiynau grawn cyflawn neu ffeibr uchel sy’n cynnwys llai fraster, halen a siwgr ychwanegol Potatoes, bread, rice, pasta and other starchy carbohydrates Choose wholegrain or higher fibre versions with less added fat, salt and sugar Dewiswch fwydydd sy’n is mewn braster, halen a siwgrau Choose foods lower in fat, salt and sugars Per day C risps C reision Sôs Sauce Eat less often and in small amounts Bwytewch y rhain yn llai aml, mewn dognau bach a day 6-8 y 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 intake Typical values (as sold) per 100g: 697kJ/ 167kcal Energy 1046kJ 250kcal Fat Saturates Sugars Salt 3.0g 1.3g 34g 0.9g 15% 38% 7% 4% 13% LOW LOW HIGH MED Darllenwch y label ar becynnau bwyd Check the label on packaged foods
Transcript of 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
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