What are the benefits of following the Eatwell Guide?

November 1, 2025 •

4 min read

According to a 2016 study, making dietary changes aligned with the Eatwell Guide could increase average life expectancy by up to 5.4 months for men and 4.0 months for women. This illustrates the profound health advantages that come with understanding and following the Eatwell Guide's principles for a well-balanced diet.

Quick Summary

The Eatwell Guide provides a visual, evidence-based roadmap for healthy eating, outlining the ideal proportions of different food groups to achieve a balanced diet. Adopting these recommendations can improve nutrient intake, support weight management, boost energy levels, and lower the risk of chronic diseases.

Key Points

Reduces Chronic Disease Risk: Following the Eatwell Guide helps lower the risk of heart disease, type 2 diabetes, and certain cancers by balancing key nutrients and reducing harmful intake.
Supports Healthy Weight Management: The emphasis on high-fibre wholegrains, fruits, and vegetables helps promote satiety, which assists with controlling calorie intake and managing weight.
Provides a Balanced Nutrient Intake: It ensures you get the right proportions of essential food groups, increasing your intake of fibre, vitamins, and minerals while decreasing excess fat, sugar, and salt.
Boosts Energy and Well-being: By promoting stable blood sugar levels through wholegrain carbohydrates and encouraging adequate hydration, the guide can lead to improved energy and mood.
Is Environmentally Sustainable: Adhering to the guide's recommendations, particularly its suggestion to reduce red and processed meat, can help lower your environmental footprint.
Offers Practical, Easy-to-Understand Advice: The visual guide and clear breakdown of food groups make it easy to follow when planning meals, shopping, and cooking.

Understanding the Eatwell Guide: A Visual Blueprint for Health

The Eatwell Guide is a public health tool that visually represents the types and proportions of foods needed for a healthy, balanced diet. It is an evidence-based blueprint for healthier eating, suitable for most people. By dividing food and drink into five main groups, it helps make healthier choices easier.

The five food groups and their purpose

The guide segments food into five key groups with recommended proportions:

Fruits and vegetables: Over a third of your intake, providing vitamins, minerals, and fibre. Aim for at least five portions daily, including various forms.
Starchy carbohydrates: Also over a third of your diet, for energy. Prioritize high-fibre, wholegrain options and eat potatoes with skins.
Beans, pulses, fish, eggs, and meat: Protein-rich foods for growth and repair, supplying iron and other nutrients. Eat less red and processed meat, and have at least two portions of fish weekly, one oily.
Dairy and alternatives: Providing protein, vitamins, and calcium for bone health. Choose lower-fat and lower-sugar options, including fortified alternatives.
Oils and spreads: A small, essential part of the diet, high in calories, so consume sparingly. Opt for unsaturated plant-based oils.

Limiting high-fat, salt, and sugar foods

Foods high in fat, salt, and sugar are outside the main guide as they are not essential and should be eaten less often and in small amounts. These contribute empty calories and can lead to health issues.

The Health Benefits of Following the Eatwell Guide

Improved Nutrient Intake

Following the guide's proportions increases the likelihood of getting optimal levels of fibre, vitamins, and minerals. Research indicates an Eatwell-aligned diet can significantly boost n-3 fatty acids, iron, and folate, while reducing free sugar intake.

Better Weight Management

The guide promotes high-fibre foods which increase satiety and help prevent overeating. Limiting high-fat, salt, and sugar foods also helps manage calorie intake, supporting weight management. Studies show adherence to the guide correlates with lower BMI and waist circumference.

Reduced Risk of Chronic Diseases

Evidence links the Eatwell Guide to preventing chronic diseases. By favoring a diet low in saturated fat, salt, and sugar and high in nutrients and fibre, it lowers the risk of conditions such as:

Heart disease: Reduced saturated fat and salt intake helps lower cholesterol and blood pressure.
Type 2 diabetes: A high-fibre, low-sugar diet helps regulate blood sugar.
Certain cancers: Higher fibre, fruit, and vegetable intake is linked to a lower risk of some cancers.

Enhanced Energy and Mood

Wholegrain starchy foods help maintain stable blood sugar for sustained energy. Proper hydration (6-8 glasses daily) is also crucial for cognitive function and well-being. A nutrient-rich diet can improve mood.

Making the Switch: Comparison and Practical Application

Adopting the Eatwell Guide often requires shifting from typical Western diets. Here's how your diet might change:


Food Group	Typical UK Diet (Before)	Eatwell Guide (After)	Benefits of Eatwell Approach
Fruit & Vegetables	Inadequate intake; often less than 5-a-day.	At least 5 portions of a variety per day, comprising just over 1/3 of the diet.	Increased fibre, vitamins, and antioxidants. Lower chronic disease risk.
Starchy Carbs	High intake of refined, white varieties.	Based on higher-fibre, wholegrain varieties like brown rice and wholemeal bread.	Better blood sugar regulation, sustained energy, and higher nutrient intake.
Protein	Higher consumption of red and processed meats, less fish.	Leaner meat cuts, more beans, pulses, and 2 portions of fish weekly.	Balanced protein intake with less saturated fat, plus essential omega-3s from oily fish.
Dairy & Alternatives	Higher fat and sugar options, or low calcium alternatives.	Lower-fat and lower-sugar products, calcium-fortified alternatives.	Healthier bones and teeth, reduced saturated fat and sugar intake.
High-Fat, Salt, Sugar Foods	Regular consumption of crisps, cakes, sweets, and sugary drinks.	Consumed less often and in small amounts, not essential to the diet.	Reduces total calorie intake, lowers risk of obesity and tooth decay.

The guide encourages sustainable changes. Start small, like swapping white bread for wholemeal or adding more vegetables to meals.

Beyond Personal Health: Environmental Benefits

Adopting an Eatwell Guide-aligned diet also offers environmental benefits. Research shows these diets can have a lower environmental impact than the average UK diet, primarily due to less red and processed meat and more plant-based foods.

Conclusion

The Eatwell Guide provides a holistic approach to nutrition for long-term health. The benefits range from better nutrient intake and weight management to reduced risk of chronic diseases like heart disease and type 2 diabetes. Incorporating more fruits, vegetables, and wholegrains while limiting high-fat, sugar, and salt foods helps integrate these evidence-based recommendations daily. The guide offers a clear path to healthier eating for the population.

For more information, visit the NHS Live Well website.

Frequently Asked Questions

The Eatwell Guide is a visual policy tool from public health bodies that shows the types and proportions of foods and drinks needed for a healthy, balanced diet.

The guide promotes weight management by recommending high-fibre foods that keep you feeling full for longer. It also advises limiting high-fat, high-sugar foods that contribute excess calories, helping you manage overall calorie intake.

Yes, the Eatwell Guide applies to most people, including vegetarians and vegans. It encourages dairy alternatives and protein sources like beans, pulses, nuts, and tofu.

The Eatwell Guide recommends eating at least five portions of a variety of fruit and vegetables every day, comprising just over a third of your total food intake.

These foods are placed outside the circle to show they are not a necessary part of a healthy diet. They should be eaten less often and in smaller amounts because they can contribute to excess calories, weight gain, and related health problems.

While white varieties are acceptable, the guide encourages choosing higher-fibre, wholegrain options like brown rice, wholemeal pasta, and brown bread more often, as they provide more nutrients and help with satiety.

Yes, studies have found that diets aligned with the Eatwell Guide generally have a lower environmental impact, largely because they involve eating less red and processed meat and more plant-based foods.