The Eatwell Guide, previously known as the Eatwell Plate, is the UK government's visual representation of a healthy, balanced diet. It is not a recommendation for a single meal, but rather illustrates the proportions of different food groups that should form your overall diet across a day or week. The guide is divided into five main sections, each representing a food group that provides essential nutrients for the body. Following these proportions can help individuals maintain a healthy weight and reduce the risk of certain diseases, including heart disease and type 2 diabetes.
The 5 Sections of the Eat Well Plate (Eatwell Guide)
1. Fruit and Vegetables
This is one of the largest segments of the guide, emphasizing that a significant portion of your diet should come from fruit and vegetables. This group includes fresh, frozen, canned, dried, or juiced options, providing vitamins, minerals, and fibre. The guide recommends aiming for at least '5 A Day', with a portion typically being 80g. Note that fruit juice and smoothies are limited to 150ml daily, and potatoes don't count towards this total.
2. Potatoes, Bread, Rice, Pasta and other Starchy Carbohydrates
Making up over a third of the diet, starchy carbohydrates are a crucial energy source and provide nutrients and fibre. The guide advises choosing higher-fibre, wholegrain options like wholewheat pasta, brown rice, and wholegrain bread. It's the added fats and oils during cooking that increase calories, so use them sparingly.
Examples of healthy choices from this group include:
- Wholemeal or wholegrain bread
- Wholewheat pasta
- Brown rice
- Oats
- Potatoes with skins
3. Beans, Pulses, Fish, Eggs, Meat and other Proteins
This section is important for protein, vitamins, and minerals essential for growth and repair. The guide recommends a variety of sources. Beans and pulses are good low-fat, high-fibre alternatives to meat. Leaner cuts of meat and reduced consumption of red and processed meats are suggested. Aim for at least two portions of fish weekly, including oily fish.
4. Dairy and Alternatives
Dairy and its alternatives provide calcium for strong bones and teeth, plus protein and vitamins. To make healthier choices, opt for lower-fat and lower-sugar options. Unsweetened, calcium-fortified dairy alternatives like soy milk are included in this group.
5. Oils and Spreads
This is the smallest segment, highlighting that fats should be consumed minimally. Focus on unsaturated fats from sources like vegetable, rapeseed, olive, and sunflower oils, which are better for heart health. Use lower-fat spreads and cooking oils in small amounts due to their high calorie content. Foods high in saturated fat are not part of this section and fall into the 'treats' category.
Comparison: Eatwell Guide vs. Other Models
| Feature | Eatwell Guide (UK) | MyPlate (USA) |
|---|---|---|
| Primary Visual | A circle showing proportions for a whole diet, not just one meal. | A place setting divided into food groups, visually representing a single meal. |
| Number of Food Groups | Five main groups. | Four sections plus a side order of dairy. |
| Focus of Proportions | Fruit/vegetables and starchy carbs should make up the majority of the diet. | Fruits and vegetables take up half the plate, while grains and protein fill the other half. |
| Specific Foods Highlighted | Emphasizes wholegrain options and types of protein (fish). | Differentiates between whole grains and refined grains and suggests healthy protein options. |
| Foods Outside Main Guide | Includes a separate area for foods high in fat, salt, and sugar, advising they be consumed infrequently. | Treats and unhealthy fats are not shown on the plate but discussed in additional guidance. |
A Balanced and Sustainable Approach
The Eatwell Guide is a practical tool for understanding a healthy diet, promoting variety, and encouraging sustainable choices like pulses. It encourages a plant-based diet with moderate protein and dairy. Using this guide helps make informed food decisions, improving overall health by focusing on the core groups and limiting high-fat, high-salt, and high-sugar foods. For more details, consult the The Eatwell Guide on the NHS website.
Conclusion
The 5 sections of the Eat Well plate (now the Eatwell Guide) are fruit and vegetables, starchy carbohydrates, proteins, dairy/alternatives, and oils/spreads. It offers a visual guide for a balanced diet over time, promoting higher-fibre and lower-fat options. Following its recommendations and limiting foods high in fat, salt, and sugar supports better health.
