What Are the Colors and What Do They Represent?
The Eatwell Guide, developed by Public Health England, is a visual tool that provides a clear and simple overview of a healthy, balanced diet. It is divided into five distinct, color-coded food group segments. Understanding each color is the key to interpreting the guide and applying it to your daily eating habits.
The Green Segment: Fruit and Vegetables
The largest portion of the Eatwell Guide is the green segment, representing fruit and vegetables, which should make up just over one-third of the food we eat every day. A diverse intake from this group provides essential vitamins, minerals, and dietary fiber, which are crucial for maintaining a healthy gut and reducing the risk of conditions like heart disease. This group includes fresh, frozen, canned (in natural juice or water), dried, and juiced varieties, though juices should be limited to 150ml per day.
The Yellow Segment: Potatoes, Bread, Rice, Pasta and Other Starchy Carbohydrates
Making up just over another third of the guide, the yellow segment is for starchy carbohydrates. These foods are an important source of energy. It is recommended to choose higher-fiber, wholegrain options like brown rice, wholewheat pasta, and wholemeal bread to provide more nutrients and help you feel fuller for longer.
The Pink Segment: Beans, Pulses, Fish, Eggs, Meat and Other Proteins
The pink section represents protein sources, including beans, pulses, fish, eggs, and meat. These foods are vital for growth and repair. The guide encourages eating more beans and pulses as a low-fat alternative to meat and aiming for at least two portions of fish per week, with one being oily fish. Leaner cuts of meat and reducing processed meat consumption are also advised.
The Blue Segment: Dairy and Alternatives
Representing a smaller portion of the guide is the blue segment for dairy and its alternatives, such as fortified soya drinks. These foods are key for calcium and protein intake, which support bone health. The recommendation is to opt for lower-fat and lower-sugar versions whenever possible, such as semi-skimmed milk or plain, low-fat yogurt.
The Purple Segment: Oils and Spreads
The smallest section of the Eatwell Guide is purple, dedicated to oils and spreads. This highlights that, while some fat is necessary, all types are high in energy and should be consumed sparingly. The guide suggests choosing unsaturated oils and spreads from plant-based sources, like olive or rapeseed oil, over saturated fats.
The 'Off-Plate' Foods: High in Fat, Salt, or Sugar
Foods high in fat, salt, or sugar (HFSS) are positioned outside the main Eatwell Guide plate. This placement visually emphasizes that these items—including sweets, crisps, cakes, and sugary drinks—are not essential for a healthy diet and should be eaten less often and in smaller amounts. This off-plate positioning helps to make it clear that a balanced diet focuses on the five main food groups.
Comparing the Eatwell Guide's Sections
| Feature | Green Segment: Fruit and Vegetables | Yellow Segment: Starchy Carbohydrates | Pink Segment: Proteins | Blue Segment: Dairy & Alternatives | Purple Segment: Oils & Spreads |
|---|---|---|---|---|---|
| Portion Proportion | Just over 1/3 | Just over 1/3 | 12% | 8% | 1% |
| Key Role | Provides vitamins, minerals, fibre. | Primary source of energy and fibre. | Important for growth and repair. | Source of calcium and protein. | Provides essential fats; high in energy. |
| Key Recommendations | At least 5 portions daily. | Choose wholegrain and high-fibre options. | Include beans, pulses, fish; lean meat. | Opt for lower-fat, lower-sugar versions. | Use unsaturated types sparingly. |
| Common Examples | Apples, carrots, spinach. | Brown rice, wholewheat pasta, potatoes. | Lentils, fish, chicken, eggs. | Milk, cheese, yogurt, fortified soya drinks. | Olive oil, rapeseed oil, low-fat spreads. |
Staying Hydrated and Interpreting Labels
Beyond the color-coded plate, the Eatwell Guide also emphasizes the importance of drinking plenty of fluids. Recommended hydration includes 6 to 8 glasses a day of water, lower-fat milk, and sugar-free drinks.
For pre-packaged foods, the guide suggests using traffic light labels—where available—as an additional tool. This labeling uses green, amber, and red indicators to signal whether a food is low, medium, or high in fat, saturated fat, sugar, and salt. Choosing products with more green and amber lights and fewer red lights aligns with the Eatwell Guide's principles for healthier eating.
Conclusion: A Colorful Path to Better Nutrition
In conclusion, the colors of the Eatwell Guide provide a simple yet powerful visual blueprint for a balanced diet. By recognizing what each color—green, yellow, pink, blue, and purple—represents, you can make conscious choices about the food proportions on your plate and over the week. This straightforward system, combined with guidance on hydration and food labels, offers an effective framework for promoting overall health and nutritional well-being for most people, regardless of their dietary needs. It encourages a focus on variety and mindful consumption to build sustainable, healthy eating habits. For more detailed information, including portion sizes and specific dietary guidance, consult official sources like the NHS website.
