Introduction to the Eatwell Guide
Developed by Public Health England, the Eatwell Guide is the primary healthy eating model for the UK population, replacing the 'Eatwell Plate' in 2016. It provides a visual, practical tool to help people understand the types and proportions of foods and drinks needed for a healthy, balanced diet. The guide is designed for most people over the age of five. It emphasizes achieving a balance over the course of a day or week, not necessarily at every single meal. By illustrating the five main food groups, the guide offers a clear, accessible way to plan meals and make healthier choices.
The five main food groups of the Eatwell Guide
The Eatwell Guide is structured around five key food groups, each making up a proportion of the daily or weekly diet.
- Fruits and Vegetables: This section makes up just over a third of your diet and encourages a variety of at least five portions a day. This can include fresh, frozen, tinned, dried, or juiced options. Fruits and vegetables are rich in essential vitamins, minerals, and fibre.
- Potatoes, Bread, Rice, Pasta, and Other Starchy Carbohydrates: This group also constitutes just over a third of your total food intake. These foods are an important source of energy, and the guide recommends choosing higher-fibre, wholegrain varieties wherever possible.
- Beans, Pulses, Fish, Eggs, Meat, and Other Proteins: As sources of protein, vitamins, and minerals, these foods are vital for growth and repair. The guide advises eating more beans and pulses, eating less red and processed meat, and aiming for at least two portions of fish per week, one of which should be oily.
- Dairy and Alternatives: This section includes milk, cheese, and yogurt, as well as fortified alternatives like soya drinks. Dairy products are a good source of protein and calcium. The guide recommends choosing lower-fat and lower-sugar options within this group.
- Oils and Spreads: This is the smallest section of the guide, emphasizing that these foods should be consumed in small amounts. The recommendation is to choose unsaturated fats like vegetable, rapeseed, or olive oil over saturated fats like butter.
Foods and drinks high in fat, salt, and sugar
Crucially, the Eatwell Guide also features a distinct section for foods high in fat, salt, and sugar. These foods are shown outside the main circular guide, visually reinforcing the message that they are not a necessary part of a healthy diet and should be eaten less often and in small amounts. The guide also advises drinking 6-8 glasses of fluid a day, with water, low-fat milk, and sugar-free drinks being the healthiest choices.
Comparison of Eatwell Guide Food Groups
| Food Group | Proportion of Total Diet | Key Nutritional Role | Healthy Choices |
|---|---|---|---|
| Fruits and Vegetables | Just over 1/3 | Vitamins, Minerals, Fibre | A variety of fresh, frozen, canned in juice |
| Starchy Carbohydrates | Just over 1/3 | Energy, Fibre (wholegrain) | Wholegrain bread, brown rice, wholewheat pasta |
| Protein | Just under 1/7 | Protein, Vitamins, Minerals | Beans, pulses, fish (esp. oily), lean meats |
| Dairy and Alternatives | Just under 1/7 | Calcium, Protein, Vitamins | Lower-fat and lower-sugar options |
| Oils and Spreads | Smallest segment (~1%) | Essential fats (unsaturated) | Unsaturated oils (e.g., olive, rapeseed) |
| High Fat, Salt, Sugar | Not included inside guide | Not essential for health | Limit consumption, small amounts |
Putting the Eatwell Guide into practice
The Eatwell Guide is not meant to be followed rigidly for every single meal, but rather over the course of a day or week. This flexibility is key to its practical application. Here's a simple list of actionable tips for each food group:
- Fruits and Vegetables: Incorporate a variety of colors into your meals. Snack on fruit instead of sweets.
- Starchy Carbohydrates: Make simple switches to wholegrain options like brown rice or wholewheat pasta. Bake or boil potatoes with their skins on for extra fibre.
- Proteins: Swap processed meat for beans, lentils, or chickpeas. Aim for two portions of fish a week, with one being oily.
- Dairy and Alternatives: Choose lower-fat options and sweeten plain yogurt with fruit instead of buying high-sugar varieties.
- Oils and Spreads: Use unsaturated oils and measure for cooking. Choose a lower-fat spread.
- High Fat, Salt, and Sugar: Limit portion sizes and frequency. Use herbs and spices for flavour instead of salt.
Conclusion
The Eatwell Guide provides a clear, evidence-based framework for a balanced diet. By breaking down a healthy diet into five core food groups and emphasizing the minimal role of high fat, salt, and sugar foods, it demystifies healthy eating. Following these recommendations supports overall health, weight management, and disease prevention. Adopting the Eatwell Guide's principles is an effective way to improve dietary habits and promote long-term well-being.
For more detailed information and resources on implementing the Eatwell Guide, you can visit the {Link: Food Standards Agency website https://www.food.gov.uk/business-guidance/the-eatwell-guide-and-resources}.
