Understanding the Eatwell Guide Initiative for a Healthy Diet

December 24, 2025 •

4 min read

First introduced in 2016 by Public Health England, the Eatwell Guide replaced the previous Eatwell Plate to provide a clearer, updated visual representation of a healthy, balanced diet. The Eatwell guide initiative helps individuals understand the types and proportions of food needed to support overall health.

Quick Summary

The Eatwell Guide is a visual UK tool detailing the recommended proportions of different food groups for a balanced diet. It features five main groups and highlights foods high in fat, salt, and sugar to be consumed sparingly.

Key Points

Visual Tool: The Eatwell Guide is a visual representation of recommended food proportions for a balanced diet.
Five Food Groups: It divides food into five main groups: fruit and vegetables, starchy carbohydrates, proteins, dairy and alternatives, and oils.
Based on Science: The guide was updated in 2016 by Public Health England based on current scientific evidence.
Focus on Limits: Foods high in fat, salt, and sugar are placed outside the guide to show they should be consumed less often and in small amounts.
Practical Tips: Accompanying the visual are 8 practical tips for eating well, covering hydration, physical activity, and portion sizes.
Applicability: It applies to most people over two years old, excluding those with special medical or dietary needs.

What is the Eatwell Guide Initiative?

As the UK's official dietary advice, the Eatwell guide initiative is a public health tool designed to help people make healthier food choices. The guide is a visual plate divided into five key food groups, each representing the recommended proportion they should make up of an individual's diet over the course of a day or week. It serves as a simple and effective reference for creating balanced meals and snacks.

Since its publication in 2016, the Eatwell Guide has been a central part of UK nutrition education. It was created by Public Health England, in collaboration with the governments of Scotland, Wales, and Northern Ireland, to provide clear, consistent advice based on the latest scientific evidence. Its purpose is to combat diet-related illnesses and promote general well-being across the population.

The Five Key Food Groups

The Eatwell Guide is composed of five distinct food groups, each with specific recommendations for consumption:

Fruit and Vegetables: This group occupies the largest portion of the plate, and the recommendation is to eat at least 5 portions of a variety of fruits and vegetables every day. This includes fresh, frozen, canned, dried, or juiced options.
Starchy Carbohydrates: This group makes up just over a third of the guide. It includes foods like potatoes, bread, rice, pasta, and other starchy carbohydrates. The guide advises choosing wholegrain versions where possible, as they are higher in fibre.
Protein: Making up a smaller but essential segment, this group includes beans, pulses, fish, eggs, meat, and other protein sources. Recommendations include eating at least two portions of fish per week, one of which should be oily.
Dairy and Alternatives: This section includes dairy products and non-dairy alternatives like soya drinks. The advice is to choose lower fat and lower sugar options.
Oils and Spreads: This is the smallest segment of the guide, emphasizing that unsaturated oils and spreads should be used in small amounts. Foods high in saturated fat, like butter, are not included in this group.

Beyond the Five Groups: What to Limit

Outside the main circular plate, the Eatwell Guide explicitly shows foods and drinks high in fat, salt, and sugar. This visual cue reinforces the message that these items—including cakes, biscuits, chocolate, and sugary drinks—are not required for a healthy diet and should be consumed infrequently and in small amounts, if at all. The guide also advises on limiting alcohol consumption and maintaining adequate hydration by drinking 6-8 cups or glasses of fluid a day.

A Comparative Look: Eatwell Guide vs. Eatwell Plate


Feature	Eatwell Plate (Previous)	Eatwell Guide (Current)
Key Focus	Providing general proportions of food groups.	Providing updated proportions based on scientific review.
Visual Representation	A plate divided into six sections, without explicit focus on hydration or limiting specific foods.	A plate divided into five sections, with a separate side glass for hydration and a smaller section for high-fat/sugar foods.
Food Groups	Bread, rice, potatoes, pasta; Fruit & vegetables; Milk & dairy foods; Meat, fish, eggs, beans; Foods and drinks high in fat and/or sugar.	Starchy carbohydrates; Fruit & vegetables; Protein; Dairy & alternatives; Oils & spreads. High-fat/salt/sugar foods are outside the plate.
Hydration	Mentioned separately.	Visually represented alongside the main plate with a recommendation for fluid intake.
Sustainability	Not a primary consideration.	Influenced by sustainability data, reflecting a shift towards plant-based protein sources.
Refined Sugars	Included within the main food groups, though guidance was to reduce intake.	Explicitly highlighted outside the plate, emphasizing non-essential nature and small quantities.

Top 8 Tips for Eating Well

The Eatwell guide initiative is complemented by a list of 8 practical tips for everyday application:

Base your meals on starchy foods, choosing wholegrain versions.
Eat lots of fruit and vegetables—at least 5 portions a day.
Eat more fish, including a portion of oily fish each week.
Cut down on saturated fat and sugar.
Eat less salt—no more than 6g a day for adults.
Get active and maintain a healthy weight.
Don't get thirsty—drink 6-8 glasses of fluid.
Don't skip breakfast.

For more detailed information, the official Food Standards Agency website is an authoritative resource: The Eatwell Guide.

Conclusion

The Eatwell guide initiative represents a clear and evidence-based approach to dietary recommendations in the UK. By providing a simple, visual breakdown of food groups and proportions, it empowers individuals to make informed choices for a healthier lifestyle. The guide emphasizes increasing consumption of fruit, vegetables, and wholegrain carbohydrates while limiting high-fat, high-salt, and high-sugar foods. Following the principles of the Eatwell Guide is a practical step towards achieving and maintaining a balanced, nutritious diet and improving overall public health.

Frequently Asked Questions

The Eatwell guide initiative's primary purpose is to show individuals the types and proportions of foods needed to constitute a healthy, balanced diet. It serves as an easy-to-understand visual aid for healthy eating.

The Eatwell Guide was developed by Public Health England in 2016, in collaboration with health experts and government bodies across the UK.

The Eatwell Guide applies to most people over the age of two, regardless of their weight or ethnic origin. However, it is not suitable for children under two or individuals with specific medical conditions or dietary requirements without professional advice.

A portion of fruit and vegetables is typically 80g. This can be one medium-sized fruit, three heaped tablespoons of vegetables, a dessert bowl of salad, or 30g of dried fruit.

The Eatwell Guide recommends eating at least two portions of fish per week. One of these portions should be oily fish, such as mackerel, salmon, or sardines.

No, foods high in fat, salt, and sugar are deliberately shown outside the main plate of the Eatwell Guide. This signifies that they are not essential for a healthy diet and should be consumed infrequently and in small amounts.

The Eatwell Guide advises drinking 6 to 8 cups or glasses of fluid a day. Recommended options include water, lower fat milk, and sugar-free drinks.

The main changes include the renaming of food groups, a revised proportion for starchy carbohydrates, separate emphasis on hydration, and visually separating high-fat/sugar foods from the main plate.