What are the 5 food groups on the eatwell plate?

December 5, 2025 •

3 min read

The Eatwell Guide, which replaced the visual model previously known as the Eatwell Plate in 2016, illustrates the five main food groups we should consume for a healthy, balanced diet. It shows the proportions of each food group that should make up our diet over the course of a day or week.

Quick Summary

The five food groups on the UK's Eatwell Guide are fruits and vegetables, starchy carbohydrates, proteins, dairy and alternatives, and oils and spreads. These proportions serve as a visual aid for healthy eating habits.

Key Points

Five Core Groups: The Eatwell Plate (now Guide) is based on five main food groups: fruits and vegetables, starchy carbohydrates, protein, dairy and alternatives, and oils and spreads.
Proportional Guide: The Eatwell Guide is a visual tool that shows the proportions of each food group for a healthy, balanced diet over a day or a week.
High-Fiber Starch: Emphasis is placed on choosing high-fiber, wholegrain starchy foods, such as brown rice and wholewheat pasta.
Varied Protein: The guide encourages a variety of protein sources, including beans, pulses, fish, and eggs, alongside lean meat.
Limited Unhealthy Items: Foods and drinks high in fat, salt, and sugar are deliberately shown outside the main plate, indicating they should be consumed less often and in small amounts.
Staying Hydrated: The guide also includes recommendations for drinking 6 to 8 glasses of fluid per day, prioritizing water and lower-fat milk.

Introduction to the Eatwell Guide

Established by Public Health England, the Eatwell Guide is the official UK model for healthy, balanced eating. It visually represents the types and proportions of foods that contribute to a nutritious diet for most adults and children over two years old. Following this guide can help lower the risk of chronic diseases like heart disease and type 2 diabetes. Foods high in fat, salt, and sugar are placed outside the main diagram, signifying they are not essential and should be eaten sparingly.

Group 1: Fruits and Vegetables

Forming just over a third of a balanced diet, this group is rich in vitamins, minerals, and fiber, crucial for gut health and overall well-being. Aim for at least five 80g portions daily, varying your choices for a broad nutrient intake. All forms—fresh, frozen, canned, dried—count towards your '5 A Day', but limit juices and smoothies to 150ml daily due to sugar content.

Group 2: Potatoes, Bread, Rice, Pasta, and other Starchy Carbohydrates

Also making up over a third of your intake, this group provides essential energy. Choose high-fiber, wholegrain options like brown rice and wholemeal bread, which aid digestion and promote fullness. Cooking methods like boiling or steaming are recommended, and keeping skins on potatoes boosts fiber.

Group 3: Beans, Pulses, Fish, Eggs, Meat, and other Proteins

Making up about 12% of the diet, this group is vital for growth and provides protein, vitamins, and minerals. Prioritize lean meats and include beans and pulses as low-fat, high-fiber alternatives. Aim for two portions of fish weekly, one being oily fish.

Group 4: Dairy and Alternatives

About 8% of your diet should come from this group, which is a good source of protein, vitamins, and calcium for bone health. Opt for lower-fat dairy or calcium-fortified plant-based alternatives.

Group 5: Oils and Spreads

The smallest group, providing essential fats, should be consumed in small amounts due to high calories. Choose unsaturated options like olive or rapeseed oil over saturated fats like butter.

Eatwell Guide vs. Food Pyramid: A Comparison


Feature	Eatwell Guide (UK)	Traditional Food Pyramid (US)
Format	Circular, plate-based diagram showing proportional segments.	Triangular, tiered diagram showing a hierarchy of food groups.
Emphasis	Proportions for food consumption over a day or week, not necessarily every meal.	Hierarchy of servings, with a broad base of grains and a small peak of fats/sweets.
Key Food Groups	5 groups: Fruits/Veggies, Starchy Carbs, Proteins, Dairy/Alternatives, Oils/Spreads.	Historically 4 or 5 groups with grains at the base, and fats/sugars at the top.
Updates	Modernized in 2016, with more detail on high-fiber options, healthier fats, and a focus on pulses.	Revised over time to `MyPyramid` and eventually replaced by `MyPlate`.
High Fat/Salt/Sugar	Shown separately outside the main diagram to discourage frequent consumption.	Placed at the very top, indicating the smallest and least frequent intake.

Conclusion

The Eatwell Guide offers a simple way to achieve a balanced diet by focusing on the recommended proportions of five food groups. Prioritize fruits, vegetables, and starchy carbohydrates, include protein and dairy in moderation, and limit foods high in fat, sugar, and salt. Balance your intake over a day or week for long-term health benefits.

How to make your meals follow the Eatwell Guide

Bulk up with vegetables: Add extra vegetables to stews, sauces, and curries to increase your daily intake of fruits and vegetables.
Choose whole grains: Swap out white bread and pasta for wholegrain versions like brown rice and wholewheat pasta.
Include pulses: Replace some or all of the meat in dishes like chili or bolognese with lentils or beans.
Opt for lean proteins: Grill, bake, or steam lean meats and fish instead of frying to reduce saturated fat.
Use low-fat dairy: Choose semi-skimmed milk and low-fat, low-sugar yogurts over full-fat alternatives.

Frequently Asked Questions

The Eatwell Plate was the original UK visual guide for healthy eating, which was replaced and modernized in 2016 by the Eatwell Guide. It illustrates the five food groups and the proportions in which they should be eaten for a balanced diet.

The Eatwell Guide is suitable for most healthy people over the age of two, regardless of their weight, dietary preferences (vegetarian, vegan, etc.), or ethnic origin. However, individuals with special medical requirements, such as diabetes, should consult a dietitian.

No, potatoes do not count towards your '5 A Day' because they are a starchy carbohydrate. They are part of the starchy foods group, which should form the base of your meals.

These foods are placed outside the main plate to emphasize that they are not required for a healthy diet and should be consumed less often and in smaller amounts. This helps to reinforce the message of minimizing intake of high-fat, high-salt, and high-sugar items.

You do not need to follow the proportions of the Eatwell Guide perfectly at every single meal. The proportions represent a healthy balance over the course of a day or even a week, so you can average out your intake over time.

An adult portion is typically 80g of fresh, frozen, or canned fruit or vegetables. Examples include one medium-sized fruit like an apple or banana, three heaped tablespoons of cooked vegetables, or a dessert bowl of salad.

Yes, dairy alternatives, such as calcium-fortified soya drinks, are included in the 'Dairy and alternatives' food group, making the guide suitable for those following vegetarian, vegan, or lactose-free diets.