The Eatwell Guide serves as a visual and easy-to-follow representation of a healthy, balanced diet, outlining the proportions of different food groups we should be consuming. The guidelines are based on the best available nutritional science and are applicable to most of the UK population over the age of two. By focusing on these eight core principles, individuals can significantly improve their overall health and well-being.
Understanding the 8 Tips of the Eatwell Guide
1. Base your meals on starchy carbohydrates
Starchy foods like potatoes, bread, rice, and pasta should make up just over a third of your daily food intake. For a healthier, fibre-rich option, it is recommended to choose wholegrain varieties, such as brown rice and wholewheat pasta. Fibre aids digestion and helps you feel fuller for longer, which can be beneficial for weight management. Always remember that while starchy foods are an essential energy source, it's the added fats during cooking that increase calories, so prepare them healthily.
2. Eat lots of fruit and veg
Aim for at least five portions of a variety of fruit and vegetables every day, as they should make up over a third of the food we eat. This provides your body with essential vitamins, minerals, and fibre. All forms count towards your '5 A Day,' including fresh, frozen, canned (in juice or water), and dried. A portion is typically 80g, though a 150ml glass of fruit juice or smoothie only counts as a maximum of one portion per day due to its sugar content.
3. Eat more fish, including a portion of oily fish
Fish is an excellent source of protein, vitamins, and minerals. You should aim to eat at least two portions of fish per week, with one being an oily variety such as salmon, sardines, or mackerel. Oily fish are particularly rich in omega-3 fatty acids, which are beneficial for heart health. When preparing fish, choose to grill or bake it rather than frying to avoid adding unnecessary fat.
4. Cut down on saturated fat and sugar
Foods high in saturated fat and sugar are placed outside the main Eatwell Guide image to emphasise that they are not a necessary part of a healthy diet. High saturated fat intake can increase cholesterol and heart disease risk, while excess sugar contributes to weight gain and tooth decay. Examples include cakes, biscuits, sweets, sugary drinks, butter, and cheese. Moderation is key, and opting for lower-fat and lower-sugar alternatives where possible is advised.
5. Eat less salt
Excessive salt consumption can lead to high blood pressure, a major risk factor for heart disease and stroke. Adults should aim for no more than 6g of salt a day, which is about a teaspoon. However, a significant amount of the salt we consume is already in processed foods. To reduce your intake, check food labels and use herbs and spices for flavour instead of salt.
6. Get active and be a healthy weight
Maintaining a healthy weight is a crucial part of overall health, and regular physical activity is an important component of this. The Eatwell Guide is designed to help you achieve a balanced diet that supports a healthy weight. Physical activity helps burn calories and improves your overall fitness. Combining the dietary principles of the Eatwell Guide with a physically active lifestyle offers the best results for long-term health.
7. Don't get thirsty
Staying well-hydrated is essential for your body to function correctly. The recommendation is to drink 6 to 8 cups or glasses of fluid a day. Good choices include water, lower-fat milk, and sugar-free drinks. While tea and coffee also count, sugary drinks should be limited. Your pee should be a pale yellow colour if you are properly hydrated.
8. Don't skip breakfast
Starting your day with breakfast helps provide the energy you need for the day ahead. Skipping meals can lead to poorer food choices later on and can disrupt your metabolism. Opt for a nutritious breakfast, such as porridge, whole-grain cereal, or eggs. A healthy breakfast helps kickstart your body's systems and provides a stable energy release.
Eatwell Guide Food Choices: A Comparison
| Food Group | Healthier Choice | Less Healthy Alternative |
|---|---|---|
| Starchy Carbs | Wholegrain bread, brown rice, wholewheat pasta | White bread, refined pasta, sugary cereals |
| Fruit & Veg | Fresh or frozen vegetables, whole fruit | Fruit juices (exceeding 150ml/day), canned fruit in syrup |
| Protein | Oily fish (salmon, mackerel), pulses, lean chicken breast | Processed meat (bacon, sausages), fatty meat cuts |
| Dairy | 1% fat milk, plain low-fat yoghurt, reduced-fat cheese | Whole milk, full-fat cheese, sugary flavoured yoghurts |
| Fats | Unsaturated oils (olive, rapeseed), low-fat spreads | Butter, palm oil, spreads high in saturated fat |
Conclusion
By consistently applying the 8 tips of the Eatwell Guide, you can build a more balanced and nutritious diet that promotes better health outcomes. It's about getting the right proportions of food groups over time, making conscious choices, and incorporating physical activity into your routine. Remember, small, consistent changes in your daily habits can lead to significant improvements in your overall well-being. For more detailed guidance, the official NHS website is a valuable resource to consult.
Lists
Examples of Oily Fish
- Salmon
- Sardines
- Mackerel
- Trout
- Herring
Foods High in Saturated Fat to Reduce
- Fatty cuts of meat
- Sausages and bacon
- Butter and ghee
- Cakes, biscuits, and pastries
- Full-fat cheese and cream
Outbound Link
For more information on the Eatwell Guide, visit the official NHS page: The Eatwell Guide - NHS
Optional Elements
Food Labelling: Checking food labels, especially for fat, sugar, and salt content, can help you make informed decisions in line with the Eatwell Guide. Traffic light labelling provides a quick visual cue to help identify healthier options.
