What are the 5 categories of the EatWell plate?

October 13, 2025 •

3 min read

According to Public Health England, the Eatwell Guide is a visual representation of the food groups and proportions for a healthy diet. This guide, previously known as the EatWell plate, helps people understand what are the 5 categories of the EatWell plate and how to balance their meals effectively.

Quick Summary

The Eatwell Guide outlines five main food groups: starchy carbohydrates, fruits and vegetables, dairy and alternatives, protein, and oils and spreads. These proportions are guidelines for achieving a healthy and balanced diet over a day or week, not necessarily for each individual meal.

Key Points

Fruits and Vegetables: Aim for at least 5 portions daily for vitamins, minerals, and fibre.
Starchy Carbohydrates: Form the basis of meals with wholegrain options for sustained energy.
Dairy and Alternatives: Choose lower-fat and lower-sugar products for bone-strengthening calcium.
Protein: Include a variety of sources like fish, eggs, and pulses for growth and repair.
Oils and Spreads: Use small amounts of unsaturated fats, limiting saturated fat intake.
Fluid Intake: Drink 6-8 glasses of water or other healthy fluids daily to stay hydrated.
Balance Over Time: The Eatwell proportions should be viewed over a day or week, not necessarily at every single meal.

The Eatwell Guide, formerly known as the Eatwell plate, serves as the UK's national framework for balanced eating. It categorizes food and drinks into five groups, illustrating the recommended proportions for a healthy diet. These categories provide a blueprint for obtaining a diverse range of essential nutrients.

1. Fruits and Vegetables

Comprising just over a third of daily food intake, this group is rich in vitamins, minerals, and fibre, vital for overall health and digestion. Aim for at least five 80g portions daily, including fresh, frozen, canned, or dried options, but limit fruit juice and smoothies to one 150ml glass due to sugar content.

2. Potatoes, Bread, Rice, Pasta, and Other Starchy Carbohydrates

This group also makes up over a third of your diet and is a key energy source. Prioritise wholegrain and higher-fibre varieties like brown rice and wholewheat pasta for sustained energy and digestive health. Prepare these foods with minimal added fats.

3. Dairy and Alternatives

Essential for bone and dental health, this category should be consumed in moderation. Dairy and fortified alternatives are excellent sources of calcium, protein, and vitamins. Choose lower-fat dairy products or unsweetened, calcium-fortified plant-based options.

4. Beans, Pulses, Fish, Eggs, Meat and Other Proteins

Providing protein for growth and repair, along with important vitamins and minerals, this group includes diverse sources. Incorporate lean meats, fish (including oily fish weekly), beans, pulses, and eggs. Reduce consumption of processed and red meats.

5. Oils and Spreads

The smallest category, oils and spreads should be used sparingly due to their energy density. Opt for unsaturated fats like olive or rapeseed oil and limit saturated fats found in butter.

Comparison of Eatwell Categories and Their Benefits


Category	Primary Nutrients	Key Health Benefits	Best Practices	Proportion
Fruits & Vegetables	Vitamins, Minerals, Fibre	Reduced risk of chronic diseases, improved digestion	Aim for '5 A Day', choose a variety of colours	~33%
Starchy Carbs	Energy, Fibre, B-vitamins	Sustained energy levels, digestive health	Choose wholegrain versions, limit added fats	~33%
Dairy & Alternatives	Calcium, Protein, Vitamins	Strong bones and teeth, tissue repair	Opt for lower-fat and lower-sugar options	~8%
Protein Group	Protein, Iron, B12, Zinc	Muscle growth and repair, tissue maintenance	Vary sources, eat fish twice a week	~12%
Oils & Spreads	Healthy Fats	Essential fatty acids	Use small amounts, prefer unsaturated fats	~1%

Conclusion

The Eatwell Guide is a valuable tool for promoting a balanced diet. By understanding what are the 5 categories of the EatWell plate and their recommended proportions, individuals can make informed dietary choices for optimal nutrient intake. The guide emphasizes plant-based foods as the foundation, complemented by protein and dairy, with limited fats, supporting long-term health and wellbeing. Learn more about the Eatwell Guide on the NHS website.

The Role of Water and High-Fat/Sugar Foods

The Eatwell Guide also addresses hydration and foods high in fat, salt, and sugar. It recommends 6-8 glasses of fluid daily, favouring water and low-fat milk. Foods high in fat, salt, and sugar are placed outside the main plate to indicate they are not essential for a healthy diet and should be consumed infrequently and in small amounts.

Frequently Asked Questions

The five categories of the EatWell plate are: Fruits and vegetables; Potatoes, bread, rice, pasta, and other starchy carbohydrates; Dairy and alternatives; Beans, pulses, fish, eggs, meat, and other proteins; and Oils and spreads.

The Eatwell guide applies to most healthy adults and children over the age of two, regardless of weight, dietary preferences (like vegetarianism), or ethnic origin. Those with specific dietary needs or medical conditions should consult a registered dietitian.

Foods high in fat, salt, and sugar are not a necessary part of a healthy diet and provide little nutritional value. Placing them outside the main guide emphasizes that they should be consumed less often and in small amounts.

No, potatoes are considered a starchy carbohydrate and therefore do not count towards the '5 A Day' target, which is specifically for fruits and vegetables.

You can have one 150ml glass of fruit juice or smoothie per day, which counts as one of your '5 A Day'. However, this is limited because these drinks contain concentrated sugars that can harm teeth.

Wholegrain carbohydrates, like wholewheat pasta and brown rice, are higher in fibre than white varieties. They are digested more slowly, which provides a more sustained release of energy and helps you feel fuller for longer.

The Eatwell guide recommends drinking 6-8 glasses of fluid per day. This can include water, low-fat milk, and sugar-free drinks like tea and coffee.