What are the 5 main food groups in the Eat Well Guide?

October 12, 2025 •

4 min read

According to the NHS, fruit and vegetables should make up over a third of our diet. Knowing exactly what are the 5 main food groups in the Eat Well Guide is the first step toward building a balanced, nutritious diet and adopting healthier habits for the long term.

Quick Summary

The Eat Well Guide organizes foods and drinks into five core groups, visually representing the proportions needed for a healthy diet. This guide details the importance of each category, from fruits and vegetables to starchy carbohydrates, proteins, dairy, and healthy fats.

Key Points

Five Core Groups: The Eatwell Guide is divided into five main food groups: fruits and vegetables, starchy carbohydrates, proteins, dairy and alternatives, and oils and spreads.
Proportionate Intake: The guide visually represents the ideal proportions for a healthy diet, with fruit/veg and starchy carbs making up the largest portions.
Daily Nutrients: Each food group provides essential nutrients, including vitamins, minerals, fibre, calcium, and protein, required for optimal body function.
Smarter Choices: The guide advises choosing higher-fibre, wholegrain options and lower-fat, lower-sugar products within the main food groups.
Less Frequent Foods: Foods high in fat, salt, and sugar are outside the main groups and should be eaten infrequently and in small amounts.
Hydration is Key: In addition to the food groups, the guide emphasizes drinking 6-8 glasses of fluid per day for proper hydration.

The Eatwell Guide is the official UK model for healthy eating, designed to help most people achieve a balanced diet. It replaced the former Eatwell Plate to reflect updated nutritional recommendations, including increased fibre and reduced sugar intake. Rather than focusing on single meals, the guide illustrates the proportions of different food groups to consume over the course of a day or week. By understanding the 5 main food groups, you can take greater responsibility for your health and nutritional intake.

Fruit and Vegetables

Fruit and vegetables should make up just over a third of your total food intake. They are vital for providing essential vitamins, minerals, and dietary fibre, which helps with digestion and promotes good gut health. Eating at least five portions of a variety of fruits and vegetables every day is recommended, and this can include fresh, frozen, tinned, dried, or juiced options.

Examples of fruit and vegetables:

Fresh: Apples, bananas, broccoli, carrots, and salad greens.
Frozen: Peas, sweetcorn, and berries.
Canned: Chopped tomatoes or peaches in juice.
Dried: Raisins or apricots (best eaten at mealtimes).
Juiced: One 150ml glass of fruit juice or smoothie counts as a maximum of one portion per day.

Potatoes, Bread, Rice, Pasta and Other Starchy Carbohydrates

This group should also make up just over a third of your daily food consumption and is your main source of energy. To boost your fibre intake, it is best to choose wholegrain or higher-fibre varieties whenever possible, as these can help you feel full for longer and provide additional nutrients.

Types of starchy carbohydrates:

Wholegrain: Brown rice, wholewheat pasta, and wholemeal bread.
Potatoes: Eaten with their skins on for extra fibre.
Grains: Oats, barley, and quinoa.
Cereals: High-fibre, lower-sugar breakfast cereals.

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

These foods are essential for growth and repair, providing a good source of protein, vitamins, and minerals like iron, zinc, and B vitamins. The guide encourages a variety of choices within this group.

Key protein recommendations:

Fish: Aim for at least two portions per week, with one being an oily fish like salmon or mackerel.
Meat: Opt for lean cuts of meat and consume less red and processed meat, such as bacon or ham.
Plant-based proteins: Beans, pulses, and lentils are naturally low in fat and high in fibre. Tofu and other plant-based alternatives are also included.
Eggs: A versatile and nutritious protein source.

Dairy and Alternatives

This group provides protein and is an important source of calcium, which helps maintain strong bones and teeth. To make healthier choices, the Eatwell Guide recommends choosing lower-fat and lower-sugar options where possible. For those who avoid dairy, calcium-fortified, unsweetened alternatives are included.

Healthier dairy options:

Milk: Semi-skimmed, 1% fat, or skimmed milk.
Yogurt and Fromage Frais: Plain, lower-fat, and lower-sugar versions.
Cheese: Choose reduced-fat versions or use smaller amounts of stronger-flavoured cheeses.
Alternatives: Unsweetened, calcium-fortified soya or nut drinks.

Oils and Spreads

Although fats are a high-energy food, some are essential for health, but should only be consumed in small amounts. The guide differentiates between healthier unsaturated fats and saturated fats, which should be eaten less often.


Feature	Unsaturated Fats	Saturated Fats
Source	Plant-based oils (rapeseed, olive, sunflower)	Animal products (butter, lard, fatty meats)
Recommended Intake	Get most of your fat from these; use sparingly	Reduce consumption; eat less often
Effect on Cholesterol	Can help lower cholesterol	Can increase blood cholesterol
Examples	Olive oil, rapeseed oil, sunflower oil, spreads from these oils	Butter, lard, ghee, coconut oil

Hydration and Foods High in Fat, Salt, and Sugar

While not one of the five main groups, two other elements are crucial to the Eatwell Guide: hydration and foods to limit. You should aim to drink 6 to 8 glasses of fluid a day, with water, low-fat milk, and sugar-free drinks being the healthiest choices. Foods high in fat, salt, and sugar, such as biscuits, cakes, and sugary drinks, are placed outside the main model and should be consumed less often and in small quantities.

Conclusion

The Eatwell Guide is a practical and flexible tool for anyone aged two and over to achieve a balanced diet. By focusing on the five main food groups and their recommended proportions, you can ensure a varied intake of essential nutrients and manage your consumption of less healthy items. Remembering to prioritize fruits and vegetables, base meals on starchy carbohydrates, include lean protein and dairy/alternatives, and use healthy oils sparingly are the cornerstones of this straightforward approach to better health. For more detailed information, consult the official guidelines from the NHS NHS Eatwell Guide.

Frequently Asked Questions

The five main food groups are: Fruit and vegetables; potatoes, bread, rice, pasta and other starchy carbohydrates; beans, pulses, fish, eggs, meat and other proteins; dairy and alternatives; and oils and spreads.

No, foods high in fat, salt, and sugar are not part of the five main food groups and should be consumed less often and in smaller amounts.

No, potatoes are classified as a starchy carbohydrate in the Eatwell Guide and do not count towards your five portions of fruit and vegetables a day.

You should aim to eat at least five portions of a variety of fruit and vegetables every day, as they should make up over a third of your daily diet.

An 80g portion is a standard serving. This can be one medium-sized fruit, three heaped tablespoons of vegetables, or 30g of dried fruit (limited to mealtimes).

The Eatwell Guide recommends choosing lower-fat and lower-sugar options within the dairy group, such as semi-skimmed milk or plain low-fat yogurt.

It is best to use unsaturated oils and spreads, such as rapeseed or olive oil, sparingly. These are healthier than saturated fats found in butter and lard.