What are the Nutritional Guidelines for NHS?

January 2, 2026 •

4 min read

According to NHS guidance, most adults in the UK consume more calories than they need and should eat a greater variety of foods in the right proportions to maintain a healthy weight. The foundation of these recommendations is the Eatwell Guide, a visual policy tool for balanced eating.

Quick Summary

The NHS nutritional guidelines, centered on the Eatwell Guide, emphasize a balanced intake from five key food groups: fruits and vegetables, starchy carbohydrates, proteins, dairy, and unsaturated oils, while advising moderation for high-fat, salt, and sugar items.

Key Points

Eatwell Guide: The NHS promotes a balanced diet structured around the Eatwell Guide's five food groups.
Five a Day: Aim for at least five 80g portions of a variety of fruit and vegetables daily, including fresh, frozen, canned, or dried options.
Wholegrain Carbs: Base meals on higher-fibre, starchy carbohydrates like wholegrain rice, pasta, or bread to stay full longer.
Lean Protein and Fish: Incorporate lean cuts of meat, eggs, beans, pulses, and at least two portions of fish weekly, one of which should be oily.
Limit Fat, Sugar, and Salt: Reduce intake of foods and drinks high in fat, salt, and sugar, opting for lower-fat dairy and unsaturated oils instead.
Stay Hydrated: Ensure you drink 6 to 8 glasses of fluid daily, with water and lower-fat milk being the best choices.

The NHS Eatwell Guide: A Visual Blueprint

At the core of the National Health Service's nutritional advice for the general UK population is the Eatwell Guide. This visual representation illustrates the proportion of each food group that should make up a healthy, balanced diet over the course of a day or week. It is a powerful tool for making healthier choices, whether at home, in the supermarket, or eating out. The guide does not apply to children under two or individuals with specific medical conditions who should seek tailored advice.

The Five Main Food Groups Explained

The Eatwell Guide categorises foods into five main groups, each contributing vital nutrients. Choosing a variety from these groups is key to a healthy diet.

1. Fruits and Vegetables

This group should make up just over a third of your daily food intake. The NHS recommends aiming for at least 5 portions of a variety of fruit and vegetables every day. They are rich in vitamins, minerals, and dietary fibre. Options include fresh, frozen, canned, and dried varieties. A single 80g portion is equivalent to one medium fruit like an apple or three heaped tablespoons of vegetables.

2. Starchy Carbohydrates

Another foundational group, starchy foods should constitute just over a third of your diet. This includes potatoes, bread, rice, pasta, and cereals. The emphasis is on choosing wholegrain or wholemeal options where possible, as these are higher in fibre and other nutrients. Leaving the skin on potatoes also boosts fibre intake.

3. Protein Foods: Beans, Pulses, Fish, Eggs, Meat, and More

This group provides protein, essential for growth and repair, alongside important vitamins and minerals.

Fish: The NHS advises eating at least two portions of fish per week, one of which should be oily fish like salmon, mackerel, or sardines, rich in omega-3 fatty acids.
Meat: Opt for lean cuts of meat and remove visible fat. Processed and red meat, such as bacon and sausages, should be consumed in smaller amounts.
Beans and Pulses: These are low in fat and high in fibre, providing excellent plant-based protein alternatives to meat.

4. Dairy and Alternatives

Milk, cheese, yoghurt, and dairy alternatives provide calcium for healthy bones and teeth. The recommendation is to choose lower-fat and lower-sugar products. For dairy alternatives, selecting unsweetened, calcium-fortified versions is best.

5. Oils and Spreads

All types of fat are high in calories, so they should be used sparingly. The focus is on replacing saturated fats with small amounts of unsaturated fats, found in vegetable, rapeseed, and olive oils.

Eating Less Fat, Sugar, and Salt

Foods and drinks high in saturated fat, salt, and sugar sit outside the main Eatwell Guide graphic because they are not essential for a healthy diet and should be consumed less often and in smaller amounts.

Saturated Fat: High intake can raise cholesterol and increase the risk of heart disease. Sources include fatty cuts of meat, butter, and hard cheese.
Sugar: Excess sugar contributes to obesity and tooth decay. Pay attention to 'free sugars' added to foods, limiting intake to no more than 30g daily for adults.
Salt: Too much salt can lead to high blood pressure, increasing the risk of stroke and heart disease. The daily limit for adults is 6g (about one teaspoon), and much of our salt intake comes from processed foods.

Comparison of Fat Sources


Fat Source	Type of Fat	Health Impact	Examples	NHS Recommendation
Butter	Saturated	Increases cholesterol, higher risk of heart disease.	Butter, lard, ghee	Eat less often and in small amounts.
Olive Oil	Unsaturated	Helps maintain healthy cholesterol levels.	Vegetable, rapeseed oil, avocados	Choose as healthier options, use in small amounts.
Processed Meats	Saturated	High in saturated fat and salt.	Sausages, bacon, pies	Limit consumption.
Oily Fish	Unsaturated (Omega-3)	May help prevent heart disease.	Salmon, mackerel, sardines	Aim for at least one portion per week.

Other Key Healthy Eating Advice

In addition to the Eatwell Guide, the NHS offers practical tips for a healthier lifestyle:

Stay Hydrated: Drink plenty of fluids—ideally 6 to 8 glasses a day. Water, lower-fat milk, and lower-sugar drinks are best.
Balance Calories: To maintain a healthy weight, balance your energy intake with your physical activity levels.
Don't Skip Breakfast: A healthy, fibre-rich breakfast can help you get the nutrients you need and feel full longer.
Read Food Labels: Use the traffic light system and nutritional information to make informed choices on fat, salt, and sugar content.

Conclusion

The NHS nutritional guidelines, primarily represented by the Eatwell Guide, offer a straightforward and effective approach to maintaining a healthy and balanced diet. By focusing on a wide variety of foods from the five main groups, including at least five portions of fruit and vegetables daily, and limiting the intake of fat, salt, and sugar, individuals can significantly improve their overall health. Incorporating these principles, alongside regular hydration and physical activity, provides a sustainable path toward better long-term well-being.

For more detailed information, consult the official NHS Live Well section.

Frequently Asked Questions

The Eatwell Guide is a visual policy tool from the UK government that shows the proportions of five main food groups needed to achieve a healthy, balanced diet.

Almost all fruit and vegetables count, whether fresh, frozen, canned, or dried. A single portion is 80g. A 150ml glass of unsweetened juice or a smoothie counts as one portion, but only once per day.

No, potatoes, yams, and cassava are considered starchy foods, not vegetables, because they are typically eaten as the carbohydrate portion of a meal. Sweet potatoes, however, do count.

Adults should eat no more than 6g of salt a day, which is about one teaspoon. Much of the salt we consume is already in processed foods.

The NHS recommends drinking 6 to 8 glasses of fluid per day to stay hydrated. Water, lower-fat milk, and lower-sugar drinks are healthy choices.

Free sugars are any sugars added to food and drinks, as well as sugars found naturally in honey, syrups, and unsweetened fruit juices. You should limit these to no more than 30g a day for adults and use food labels to help track your intake.

Many pre-packaged foods use a traffic light labelling system. Green indicates a healthier choice, amber is medium, and red indicates high fat, sugar, or salt, which should be limited.