What Does the Eatwell Guide Consist Of? Your Complete Food Guide

First published in 2016 by Public Health England, the Eatwell Guide is the UK's visual tool designed to help the public achieve a balanced and healthy diet. It replaced the Eatwell Plate to provide clearer, updated guidance on the proportions of different food groups that should constitute a typical diet over a day or week.

Quick Summary

The Eatwell Guide outlines five food groups and their proportions for a balanced diet, emphasizing fruits, vegetables, and starchy carbs while limiting high-fat and sugary items. It applies to most people over two years old.

Key Points

• Five Food Groups: The guide is split into five main food groups: fruits and vegetables, starchy carbohydrates, proteins, dairy and alternatives, and oils and spreads.

• Proportions: Fruits and vegetables, along with starchy carbohydrates, make up the two largest segments, each comprising just over one-third of your diet.

• Healthy Choices: The guide advocates for specific choices, such as wholegrain starchy foods, lean proteins, lower-fat dairy options, and unsaturated oils.

• Limited Items: Foods high in fat, salt, and sugar are shown separately, indicating they are not essential for a healthy diet and should be eaten sparingly.

• Hydration: Alongside food recommendations, the guide emphasizes drinking 6-8 glasses of fluid daily to stay hydrated.

• Target Audience: The Eatwell Guide is designed for most people over the age of two, but individual needs may vary.

The Eatwell Guide serves as the UK government's primary visual tool for healthy eating, illustrating the types and proportions of foods that make up a healthy diet. It's a foundational resource for anyone looking to understand balanced nutrition, whether they are cooking at home, shopping for groceries, or eating out. The guide is designed to reflect the balance over a longer period, such as a day or a week, rather than requiring strict adherence at every single meal.

The Five Core Food Groups

The guide is divided into five segments, each representing a key food group and its recommended proportion in your diet. Choosing a variety of foods from each group ensures your body receives a wide range of essential nutrients to function properly.

Fruit and Vegetables: The Largest Segment

Making up just over a third of your diet, this is the most significant portion of the Eatwell Guide. The recommendation is to consume at least five portions of a variety of fruits and vegetables every day. These foods are packed with vitamins, minerals, and dietary fibre, which is crucial for digestive health.

• Examples: Fresh, frozen, canned (in juice or water, not syrup), or dried fruit and vegetables all count. A single portion is approximately 80g.
• Fluid Limit: Fruit juice and smoothies are limited to a combined maximum of 150ml per day, as they contain free sugars and less fibre than whole fruit.

Starchy Carbohydrates: Your Energy Source

This group also comprises just over a third of your diet and should be the basis for your meals. Starchy foods provide energy, fibre, and B vitamins. The guide strongly encourages choosing higher-fibre, wholegrain varieties to help you feel fuller for longer and for added nutrients.

• Examples: Potatoes (with skins), wholemeal bread, brown rice, and wholewheat pasta.
• Preparation: Cooking methods like boiling, steaming, or grilling are healthier than frying, and minimizing added fats or creamy sauces is recommended.

Protein: For Growth and Repair

The protein segment includes beans, pulses, fish, eggs, and meat, all of which are vital for building and repairing body tissues. This group also provides essential vitamins and minerals, such as iron, zinc, and B vitamins.

• Examples: Lean meat, poultry (without skin), fish (including one portion of oily fish per week), eggs, and plant-based proteins like beans, lentils, and tofu.
• Recommendations: Limit processed and red meat intake, and opt for cooking methods that don't add extra fat.

Dairy and Alternatives: For Strong Bones

Dairy foods and their alternatives are an important source of protein, vitamins, and calcium, which is essential for healthy bones and teeth.

• Examples: Milk, cheese, yoghurt, and calcium-fortified, unsweetened dairy alternatives like soya drinks.
• Recommendations: The guide suggests choosing lower-fat and lower-sugar options within this category where possible.

Oils and Spreads: The Smallest Proportion

Fats are high in energy, and while some are essential for health, they should be consumed in small amounts. The guide separates unsaturated oils from other high-fat items to emphasize their health benefits.

• Examples: Unsaturated vegetable oils, rapeseed oil, and olive oil, along with spreads made from these oils.
• Usage: Use sparingly in cooking and for dressings to manage calorie intake.

The 'Off-Plate' Foods: High Fat, Salt, and Sugar

Foods high in fat, salt, and sugar are deliberately positioned outside the main graphic of the Eatwell Guide. These items, including sweets, cakes, and sugary drinks, are not necessary for a balanced diet and should be consumed infrequently and in small amounts. Reducing their intake is key to managing weight and preventing related health conditions like high cholesterol.

Beyond the Plate: Hydration and Labels

In addition to the food groups, the Eatwell Guide offers guidance on proper hydration. It recommends drinking 6 to 8 cups or glasses of fluid a day, with water, lower-fat milk, and sugar-free beverages being good choices. The guide also encourages consumers to use food labels to make healthier choices, looking for green and amber traffic light indicators over red ones to find products lower in fat, sugar, and salt.

How the Eatwell Guide Compares to Older Models

Replacing the Eatwell Plate in 2016, the updated Eatwell Guide incorporated key changes based on new nutritional science and consumer feedback.

Feature	Eatwell Plate (Pre-2016)	Eatwell Guide (Post-2016)
High Fat, Salt, & Sugar	Shown within the main food groups, often in the same segment as healthier oils and fats.	Placed outside the main visual to emphasize they are non-essential and should be eaten sparingly.
Fluid Recommendations	Mentioned but not as prominently or consistently within the visual.	Includes a strong, clear message for drinking 6–8 glasses of fluid daily, with specific limits for juices.
Sustainability	No mention of sustainability was explicitly included in the visual model.	Incorporates sustainability messages by emphasizing plant-based foods and linking to reports on environmental impact.
Visual Representation	Shaped as a plate, which could be misinterpreted as a single-meal guide.	Designed as a guide, reinforcing that the balance should be achieved over a day or week.
Oils & Spreads	Grouped with high-fat, high-sugar foods, potentially causing confusion.	Features unsaturated oils and spreads in their own distinct, small segment.
Meat & Alternatives	Meat and dairy were shown prominently.	Reduces the prominence of meat and includes more emphasis on plant-based alternatives like pulses and beans.

Conclusion

In summary, the Eatwell Guide is a comprehensive tool that simplifies healthy eating for the general UK population aged two and over. It clearly defines the proportions for five main food groups—fruits and vegetables, starchy carbohydrates, proteins, dairy and alternatives, and oils and spreads—while isolating high-fat, sugary, and salty foods for limited consumption. By promoting a variety of foods, encouraging wholegrain choices, and stressing the importance of hydration, the guide provides an accessible and modern framework for achieving and maintaining a balanced, healthy diet. For further detailed information, see the official NHS Eatwell Guide website. NHS Eatwell Guide

Frequently Asked Questions

Is the Eatwell Guide suitable for everyone?

The guide is designed for most people over the age of two, but it does not apply to children under two or those with special dietary needs, such as medical conditions. Individuals with specific requirements should consult a registered dietitian.

Why are foods high in fat, salt, and sugar placed outside the main guide?

These foods are deliberately positioned outside the main visual to emphasize that they are not a required part of a healthy, balanced diet. They should be eaten less often and in small amounts, as they are not nutritionally essential.

Do I need to follow the Eatwell Guide at every single meal?

No, the Eatwell Guide represents the balance of your diet over a longer period, such as a day or a week. It's not necessary to achieve the precise proportions in each individual meal.

How much fluid should I drink daily according to the guide?

The Eatwell Guide recommends drinking 6 to 8 glasses of fluid per day. Water, lower-fat milk, and sugar-free drinks are all good choices.

What counts as a portion of fruit and vegetables?

An 80g serving counts as one portion. This can be one medium-sized fruit (like an apple), three heaped tablespoons of cooked vegetables, or a 150ml glass of fruit juice or smoothie (limited to one portion per day).

Are potatoes counted as part of my '5 a day'?

No, potatoes are classified as a starchy carbohydrate, not a fruit or vegetable, within the Eatwell Guide. This is because they primarily provide energy rather than the same variety of vitamins and minerals found in other vegetables.

What kind of oils and spreads does the guide recommend?

The guide recommends choosing unsaturated oils and spreads, such as those made from vegetables, rapeseed, or olive oil. It advises using them sparingly due to their high energy content and limiting saturated fats like butter.