Introduction to the Eatwell Guide
The Eatwell Plate, which was re-launched as the Eatwell Guide in 2016, is the UK government's primary visual model for healthy eating. It illustrates the different types of food and drink that should be consumed, and in what proportions, to achieve a healthy, balanced diet over the course of a day or week. By dividing a plate into five segments, it provides a clear, simple framework for understanding nutrition.
The 5 Sections of the Eatwell Plate Explained
Each of the five sections of the Eatwell Guide represents a major food group and indicates the proportion it should contribute to your total diet.
1. Fruit and Vegetables
Making up the largest section (40%) of the guide, this group emphasizes consuming a wide variety of produce. Fruits and vegetables are excellent sources of vitamins, minerals, and dietary fibre, which is crucial for healthy digestion. The recommendation is to aim for at least five portions of different fruits and vegetables each day. This includes fresh, frozen, canned, dried, or juiced varieties, though fruit juice and smoothies should be limited to a combined 150ml per day due to high sugar content. It is worth noting that potatoes do not count towards your 5-a-day, as they are classified in the starchy carbohydrates group.
2. Potatoes, Bread, Rice, Pasta and Other Starchy Carbohydrates
This group should make up just over a third (38%) of your diet and is an essential source of energy. Carbohydrates provide the body with fuel, and choosing wholegrain or higher fibre versions—such as wholewheat pasta, brown rice, and wholemeal bread—is recommended. These options are richer in fibre and nutrients and help you feel fuller for longer. Limiting added fats during cooking is also advised to keep meals healthier.
3. Beans, Pulses, Fish, Eggs, Meat and Other Proteins
Representing 12% of the plate, this section includes sources of protein, vitamins, and minerals that are important for growth and repair. Beans and pulses, such as lentils and chickpeas, are naturally low in fat and high in fibre, making them healthy, and often cheaper, alternatives to meat. The guide recommends consuming two portions of fish per week, with one being oily fish like salmon or mackerel. Leaner cuts of meat and eggs are also part of this group, with guidance to limit red and processed meat intake.
4. Dairy and Alternatives
The smallest of the five main sections (8%), this group includes milk, cheese, and yogurt, as well as fortified alternatives like soya drinks. It is a vital source of calcium for strong bones and teeth. The Eatwell Guide recommends choosing lower-fat and lower-sugar options where possible to reduce saturated fat intake. This could mean opting for semi-skimmed or 1% milk, or plain low-fat yogurt.
5. Oils and Spreads
Making up just 1% of the guide, this section is for unsaturated fats, such as vegetable, rapeseed, olive, and sunflower oils. While some fat is essential for health, these fats are high in energy and should be consumed in very small amounts. Spreads made from unsaturated oils are also included, but butter is categorized with foods high in fat and sugar, which should be eaten infrequently. Using unsaturated oils sparingly for cooking and choosing low-fat spreads are key recommendations.
Making Healthy Choices with the Eatwell Guide
Beyond the five core sections, the guide also addresses other elements of a healthy diet, such as hydration and the limitation of foods high in fat, salt, and sugar. It recommends drinking 6 to 8 glasses of fluid a day and highlights that items like cakes, biscuits, and sugary drinks are not needed and should be consumed sparingly. The guide is a tool for making conscious choices, whether cooking at home, shopping for groceries, or eating out.
Comparison of Eatwell Plate Sections
To better understand the proportional recommendations, here is a breakdown of the key food groups and their primary functions:
| Food Group | Proportion | Primary Nutrients | Key Guideline | Vegetarian/Vegan Friendly? |
|---|---|---|---|---|
| Fruit and Vegetables | 40% | Vitamins, Minerals, Fibre | Aim for at least 5 portions daily. | Yes |
| Starchy Carbohydrates | 38% | Energy, Fibre | Choose wholegrain versions. | Yes (many options) |
| Protein | 12% | Protein, Vitamins, Minerals | Include fish, beans, pulses. Limit red meat. | Yes (plant-based alternatives) |
| Dairy & Alternatives | 8% | Calcium, Protein, Vitamins | Choose lower-fat and lower-sugar options. | Yes (dairy-free alternatives) |
| Oils and Spreads | 1% | Essential Fatty Acids | Consume in small amounts. Choose unsaturated oils. | Yes |
Conclusion: Your Guide to Balanced Nutrition
Understanding what are the 5 sections of the Eatwell Plate is the first step towards a healthier, balanced diet. This clear, visual guide demystifies healthy eating by showing the relative proportions of different food groups. By prioritizing fruits, vegetables, and starchy carbohydrates, and moderating protein, dairy, and oils, individuals can get the wide range of nutrients necessary for good health. The guide is a practical and flexible tool, adaptable for different diets, including vegetarian and vegan lifestyles. Incorporating these principles into your daily routine is a sustainable way to improve your dietary habits and overall well-being. For more details on portion sizes and specific foods, the NHS website is a valuable resource.
