The Core Food Groups of the Eatwell Guide
The Eatwell Guide is a visual tool that simplifies healthy eating by illustrating the recommended proportions of different food types. While the balance does not need to be perfect with every single meal, aiming for these proportions over the course of a day or a week helps ensure a nutritious, well-rounded diet. The guide is applicable to most people over the age of two, including vegetarians and individuals of various ethnicities, though children under two have different nutritional needs.
Fruit and Vegetables
This group is the largest segment on the guide, making up just over a third of your daily intake. The recommendation is to consume at least five portions of a variety of fruits and vegetables each day. This can include fresh, frozen, canned, dried, or juiced options. Fruits and vegetables are rich in vitamins, minerals, and fibre, which are vital for a healthy gut and digestion. A portion size is typically 80g, such as one apple, or three heaped tablespoons of vegetables. However, fruit juice and smoothies only count as a maximum of one portion per day, regardless of the quantity consumed, due to their higher sugar content.
Potatoes, Bread, Rice, Pasta, and Other Starchy Carbohydrates
Starchy carbohydrates also make up over a third of your diet and are a key source of energy, fibre, and B-vitamins. The guide recommends basing your meals around these foods. Opting for higher-fibre, wholegrain varieties, such as wholewheat pasta, brown rice, and wholemeal bread, is encouraged. It is important to be mindful of added fats when cooking and serving these foods, as this can significantly increase their calorie count. For example, leaving the skin on potatoes can boost fibre intake.
Beans, Pulses, Fish, Eggs, Meat, and Other Proteins
This segment of the guide represents the body's primary source of protein for growth and repair, alongside essential vitamins and minerals. Pulses like beans, peas, and lentils are excellent, low-fat, and high-fibre alternatives to meat. For those who consume fish, the guideline is two portions per week, with one being an oily fish like salmon or mackerel. When choosing meat, leaner cuts are recommended to reduce saturated fat intake, and processed meats like bacon and sausages should be limited.
Dairy and Alternatives
Dairy and dairy alternatives are a crucial source of protein and calcium, which are essential for maintaining strong bones and teeth. Examples include milk, cheese, and yoghurt, as well as fortified soya drinks. Since some dairy products are high in fat and sugar, the guide suggests choosing lower-fat and lower-sugar options where possible. For instance, opting for 1% fat milk over semi-skimmed or reduced-fat cheese over full-fat varieties can be a simple switch.
Oils and Spreads
Representing the smallest portion of the guide, oils and spreads should be used sparingly. While some fat is necessary for a healthy diet, the emphasis is on choosing unsaturated fats, such as vegetable, rapeseed, or olive oil. All fats are high in energy, so they must be consumed in small amounts. The guide advises swapping high-saturated-fat options like butter for lower-fat spreads.
Comparison of Wholegrain vs. Refined Carbohydrates
| Feature | Wholegrain Carbohydrates | Refined Carbohydrates |
|---|---|---|
| Fibre Content | Higher | Lower |
| Nutrient Density | Richer in vitamins and minerals | Fewer vitamins and minerals |
| Energy Release | Slower and more sustained | Quicker, less sustained |
| Examples | Wholewheat pasta, brown rice, wholemeal bread | White pasta, white rice, white bread |
| Eatwell Guide Recommendation | Preferential | Less preferential |
Staying Hydrated and Limiting Less Healthy Foods
Beyond the five main food groups, the Eatwell Guide includes important messages on hydration and foods that are not required for a healthy diet.
Hydration: The recommendation is to drink 6 to 8 glasses of fluid daily. Water, lower-fat milk, and sugar-free drinks are the best choices. Fruit juices and smoothies, while counting towards fluid intake, are limited to a combined 150ml per day due to their sugar content.
Foods High in Fat, Salt, and Sugar: These foods, which include items like cakes, biscuits, sugary drinks, and crisps, are placed outside the main guide. They are not an essential part of a healthy diet and should be consumed less often and in small amounts. Eating too much of these can increase the risk of obesity and related health conditions. The guide reinforces checking food labels to monitor fat, salt, and sugar levels.
Conclusion
The Eatwell Guide is a practical and easy-to-follow resource for promoting healthy eating habits across the population. By understanding what does the Eatwell Guide include, individuals can make informed choices to achieve a balanced diet over time. The guide's division into five core food groups, along with clear guidance on hydration and foods to limit, provides a powerful framework for improving dietary health. It is a versatile tool that helps with meal planning, cooking, and shopping, reinforcing a sustainable approach to nutrition. The principles of basing meals on starches, eating plenty of fruits and vegetables, and limiting high-fat and high-sugar items are central to its message. A healthy and balanced diet is within reach by incorporating the core components of the Eatwell Guide into your daily routine.
Frequently Asked Questions about the Eatwell Guide
How does the Eatwell Guide help with a balanced diet?
The Eatwell Guide helps you achieve a balanced diet by visually showing the proportions of different food groups you should aim for over a day or a week. It encourages variety and offers simple tips for making healthier choices.
What foods are in the five main food groups?
The five main food groups are: fruit and vegetables; starchy carbohydrates like potatoes and bread; proteins such as beans, eggs, and meat; dairy and fortified alternatives; and unsaturated oils and spreads.
Does the Eatwell Guide apply to everyone?
The Eatwell Guide applies to most individuals aged two and over, regardless of weight, dietary preferences, or ethnic origin. It does not apply to children under two, who have different nutritional needs.
How many portions of fruit and vegetables does the guide recommend?
The guide recommends eating at least five portions of a variety of fruit and vegetables every day, making up just over a third of your daily food intake.
Why are foods high in fat, salt, and sugar shown outside the main guide?
Foods high in fat, salt, and sugar are not essential for a healthy diet, so they are placed outside the main guide. They should be consumed less often and in small amounts.
How much fluid should I drink, according to the guide?
The Eatwell Guide advises drinking 6 to 8 cups or glasses of fluid a day, ideally from water, lower-fat milk, or sugar-free drinks.
How can I make better choices within the Eatwell Guide framework?
To make better choices, opt for wholegrain starchy foods, choose leaner cuts of meat and lower-fat dairy products, and check food labels for salt, fat, and sugar content.
Are fruit juice and smoothies part of my 5 a day?
A 150ml glass of fruit juice or smoothie can count as one portion of your 5 a day, but due to their high sugar content, you should not consume more than one portion per day from these drinks.
What are unsaturated oils, and why are they recommended?
Unsaturated oils and spreads, such as olive and sunflower oil, are healthier fats that can help reduce cholesterol in the blood. However, all fats are high in calories and should be consumed in small amounts.
What are some examples of pulses recommended by the guide?
Examples of pulses include beans, peas, and lentils. They are recommended as a nutritious, high-fibre, and low-fat alternative to meat.
