A detailed breakdown of the Eatwell Guide percentages
Understanding the specific percentages of the Eatwell Guide is the first step toward building a balanced and nutritious diet. This guide visualises the food proportions recommended over the course of a day or week, not necessarily per meal. By following these proportions, individuals can ensure they are getting the right balance of nutrients, energy, and fibre.
The largest food groups: Fruit and Vegetables and Starchy Carbohydrates
The Eatwell Guide is famously dominated by two large food groups: Fruits and Vegetables, and Starchy Carbohydrates. Together, these two groups make up the vast majority of our recommended food intake, highlighting their importance in providing essential vitamins, minerals, and fibre.
- Fruit and Vegetables (40%): This is the single largest proportion of the Eatwell Guide. The recommendation is to eat at least five portions of a variety of fruits and vegetables every day. This includes fresh, frozen, tinned (in juice or water), and dried options. Fruit juices and smoothies are included but should be limited to a combined total of 150ml per day due to their high sugar content. This group provides crucial vitamins and minerals that support overall health and immune function.
- Starchy Carbohydrates (38%): Following closely behind, starchy carbohydrates make up 38% of the diet. This category includes foods like potatoes, bread, rice, and pasta. The guide emphasizes choosing high-fibre, wholegrain options wherever possible, such as wholewheat pasta, brown rice, and leaving the skin on potatoes. These foods are a vital energy source and also contribute fibre to support digestive health.
Moderate and smaller food groups
Alongside the larger groups, the Eatwell Guide includes three smaller but equally important groups. These contribute protein, calcium, healthy fats, and other key nutrients.
- Beans, Pulses, Fish, Eggs, Meat and Other Proteins (12%): This group makes up 12% of the diet. Protein is essential for growth and repair. The guide recommends including two portions of fish per week, with one being oily fish like salmon or mackerel. It also suggests choosing lean cuts of meat and reducing the consumption of red and processed meats. Plant-based protein sources like beans, pulses, tofu, and other alternatives are also featured.
- Dairy and Alternatives (8%): This group, comprising 8% of the guide, provides calcium for strong bones and teeth. It includes milk, cheese, and yogurt, as well as fortified dairy alternatives like soya drinks and plant-based yogurts. Choosing lower-fat and lower-sugar options is advised to minimise saturated fat and sugar intake.
- Oils and Spreads (1%): The smallest segment at 1%, this group highlights that fats should be consumed in very small amounts. The emphasis is on unsaturated fats from plant sources, such as vegetable, rapeseed, and olive oils. Foods high in saturated fat like butter are not part of this group and should be consumed less often and in small quantities.
What about foods high in fat, salt, and sugar?
Foods and drinks that are high in fat, salt, and sugar (e.g., cakes, biscuits, sugary drinks, butter) are not given a percentage within the main Eatwell Guide diagram. This is because they are not necessary for a healthy diet and should be consumed infrequently and in very small amounts. The guide is designed to shift dietary focus towards the core five food groups, which provide the bulk of nutritional needs. The inclusion of these foods as a separate, smaller component outside the main wheel serves as a visual reminder to limit them.
Comparison: Eatwell Guide food group percentages
To help visualise the recommended balance, here is a comparison of the percentages for each of the main food groups:
| Food Group | Percentage of Daily/Weekly Intake | Key Contribution |
|---|---|---|
| Fruit and Vegetables | 40% | Vitamins, minerals, fibre |
| Starchy Carbohydrates | 38% | Energy, fibre |
| Beans, Pulses, Fish, Eggs, Meat & Other Proteins | 12% | Protein, vitamins, minerals |
| Dairy and Alternatives | 8% | Calcium, protein |
| Oils and Spreads | 1% | Essential fats |
| Total | 99% (due to rounding) | Balanced nutrition |
Conclusion: Achieving a balanced diet with the Eatwell Guide
Adhering to the percentages of the Eatwell Guide offers a clear and straightforward path to achieving a healthier, more balanced diet. By prioritising fruits and vegetables (40%) and starchy carbohydrates (38%), you can ensure a strong foundation of vitamins, minerals, and energy. The inclusion of protein (12%), dairy (8%), and healthy oils (1%) fills the remaining gaps, providing a full spectrum of essential nutrients. Remember that the Eatwell Guide represents a dietary balance over time, not necessarily per meal, offering flexibility in how you achieve your nutritional goals. Focusing on variety within each food group and limiting foods high in fat, salt, and sugar is crucial for long-term health and well-being. For more detailed guidance, refer to the official resources provided by UK health bodies.
