The British Dietetic Association and the Eatwell Guide
The British Dietetic Association (BDA), the professional body for dietitians in the UK, supports and references the Eatwell Guide as the official model for a healthy, balanced diet. The guide visually represents the proportions of different food types that should be consumed to meet daily nutritional needs. It is designed for most people over the age of five and helps to reduce the risk of disease by promoting a balanced intake of nutrients, rather than focusing on 'dieting'. The BDA provides a variety of resources, including Food Fact Sheets, that align with the principles of the Eatwell Guide to help people make informed decisions about their eating habits.
The Five Food Groups and Their Importance
The Eatwell Guide is composed of five core food groups, each providing essential nutrients for the body to function correctly. By basing meals on these groups in the recommended proportions, individuals can ensure they are getting a wide variety of vitamins, minerals, and other vital components.
1. Fruits and Vegetables
This is one of the largest segments of the Eatwell Guide, recommending at least five portions of a variety of fruits and vegetables daily. This can include fresh, frozen, canned, or dried options. They are vital for providing the body with vitamins, minerals, and fibre. The BDA emphasizes eating a rainbow of colours to maximise the intake of different antioxidants and nutrients. One portion is roughly 80g of fresh or frozen produce, a small glass of juice (limited to 150ml per day), or a tablespoon of dried fruit.
2. Starchy Carbohydrates
Starchy foods, such as potatoes, bread, rice, pasta, and cereals, should make up just over a third of your diet. They are the body's main energy source. The BDA advises choosing wholegrain varieties, like wholewheat pasta, brown rice, and wholemeal bread, as they contain more fibre, which is important for gut health. Leaving skins on potatoes also adds valuable fibre. Cooking methods that do not add excess fat, such as boiling, baking, or steaming, are recommended.
3. Protein Foods
This group includes beans, pulses (such as lentils and peas), fish, eggs, meat, and other non-dairy protein sources. Protein is essential for building and repairing body tissue. The BDA advises including some protein foods in your diet, noting that pulses are a great, low-fat alternative to meat. They also suggest aiming for two portions of fish a week, with one being an oily fish like salmon or mackerel for omega-3 fatty acids. Leaner cuts of meat and removing skin from poultry are also recommended to reduce saturated fat intake.
4. Dairy and Alternatives
Dairy products like milk, cheese, and yoghurt, along with fortified alternatives, are an important source of calcium for healthy bones and teeth. They also provide protein and vitamins. The BDA recommends choosing lower-fat and lower-sugar options where possible. For those opting for dairy alternatives, it is crucial to choose unsweetened, calcium-fortified versions.
5. Oils and Spreads
Although fat is an essential part of the diet, it should be consumed sparingly. This is the smallest section of the Eatwell Guide. The BDA suggests opting for unsaturated fats and spreads, such as olive, rapeseed, and sunflower oils, over saturated fats like butter and ghee. All fats are high in energy, so portion control is important.
Comparison: Eatwell Guide vs. The Traditional Food Pyramid
| Feature | Eatwell Guide (BDA Reference) | Traditional Food Pyramid (older UK model) |
|---|---|---|
| Visual Representation | A plate divided into proportional segments. | A pyramid with food groups arranged in layers. |
| Carbohydrates | Clearly shows starchy carbohydrates making up over a third, with emphasis on wholegrain choices. | Placed at the base, potentially encouraging excessive intake of any type of carbohydrate. |
| Fat, Sugar & Salt | Explicitly placed outside the main plate to show they are not needed for health and should be consumed sparingly. | Often placed at the very top (the smallest part), implying they are a minor but acceptable part of the diet. |
| Fibre | Emphasizes wholegrain options and encourages skin-on potatoes to increase fibre intake. | Less specific emphasis on the quality of carbohydrates and fibre content. |
| Protein Diversity | Highlights plant-based proteins like beans and pulses alongside meat, fish, and eggs. | Often focuses primarily on meat and dairy as main protein sources. |
| Dairy Alternatives | Specifically mentions and includes fortified dairy alternatives, acknowledging diverse dietary needs. | Primarily focused on dairy products, with less emphasis on alternatives. |
What to Limit: Foods High in Fat, Salt, and Sugar
In addition to the five main food groups, the Eatwell Guide also addresses foods high in fat, salt, and sugar. These foods, which include items like cakes, biscuits, sugary drinks, and processed meats, are not a required part of a healthy diet. The BDA advises that if these foods are consumed, it should be less often and in small amounts. This is important for managing weight, blood pressure, and dental health. Checking food labels for high levels of fat, salt, and sugar is a key part of making healthier choices.
Conclusion: A Balanced Approach to Healthy Eating
In conclusion, understanding what are the BDA food groups is straightforward: they are based on the Eatwell Guide, which provides a clear and balanced model for healthy eating. By focusing on variety and proportion from the five main groups and limiting foods high in fat, salt, and and sugar, individuals can achieve a nutritious diet. It promotes enjoying food while being mindful of its nutritional composition, providing a practical framework for lifelong healthy eating. Following this advice can lead to better health outcomes and a reduced risk of diet-related diseases. For more in-depth information, the BDA website and NHS pages are excellent resources, as referenced in the article.
