Introduction to the Eatwell Guide
The Eatwell Guide is the UK's primary dietary model, illustrating the proportions of food and drink required for a healthy and balanced diet. Developed by Public Health England, the guide replaced the previous 'Eatwell Plate' and is intended for most people over five years of age. It encourages you to eat more from some groups and less from others, not necessarily at every single meal but over the course of a day or week. Understanding the guide is a fundamental step towards making consistent, informed decisions about your nutrition, whether you are preparing a meal at home or shopping for groceries.
The Five Main Food Groups
Fruits and Vegetables
This group is represented by the largest segment in the Eatwell Guide, making up just over a third of your total food intake. The recommendation is to eat at least five portions of a variety of fruits and vegetables every day. These foods are crucial sources of vitamins, minerals, and dietary fibre, which are vital for a healthy gut and digestion.
Sources include:
- Fresh, frozen, canned, or dried fruit and vegetables.
- One portion is approximately 80g or a small apple, a handful of berries, or three heaped tablespoons of vegetables.
- A 150ml glass of fruit juice or a smoothie can count as a maximum of one portion per day due to its higher sugar content.
It's important to remember that potatoes, yams, and plantain are classified as starchy carbohydrates and do not count towards your five-a-day goal.
Potatoes, Bread, Rice, Pasta and Other Starchy Carbohydrates
Making up another third of your daily intake, this group is an essential source of energy, fibre, and B vitamins. To maximise the health benefits, the guide recommends choosing higher-fibre, wholegrain options whenever possible.
Examples of healthy choices include:
- Wholegrain bread
- Wholewheat pasta
- Brown rice
- Oats and unsweetened wholegrain breakfast cereals
- Potatoes with their skins on
Beans, Pulses, Fish, Eggs, Meat and Other Proteins
This group provides important sources of protein for growth and repair, as well as essential vitamins and minerals like iron and zinc. The guide advises eating from this group regularly.
Key recommendations include:
- Aim for at least two portions of fish per week, with one being an oily fish like salmon or mackerel.
- Choose leaner cuts of meat and consume less red and processed meat.
- Opt for plant-based proteins like beans, peas, and lentils, which are naturally low in fat and high in fibre and protein.
- Eggs are a versatile and nutritious option.
Dairy and Alternatives
Milk, cheese, yoghurt, and dairy alternatives provide protein, vitamins, and crucial calcium for strong bones. For a healthier option, you should choose lower-fat and lower-sugar versions wherever possible.
- For dairy: Semi-skimmed or 1% fat milk, low-fat plain yoghurt, and reduced-fat cheese.
- For alternatives: Unsweetened, calcium-fortified plant-based drinks and yoghurts, such as soya or oat milk.
Oils and Spreads
This is the smallest segment of the guide, indicating that these foods should be consumed in very small amounts. The guide specifies choosing unsaturated oils and spreads, which are healthier fats, over saturated options.
Healthier choices: Olive oil, rapeseed oil, and sunflower oil. To consume sparingly: Butter, lard, and coconut oil, which are high in saturated fat.
Foods and Drinks High in Fat, Salt, and Sugar
Outside the main wheel of the Eatwell Guide are foods and drinks high in fat, salt, and sugar, including cakes, biscuits, sweets, and sugary soft drinks. These are not a required part of a healthy diet and should be consumed infrequently and in very small amounts. Minimising consumption of these foods helps reduce the risk of obesity, high blood pressure, and tooth decay.
Making Healthy Choices: A Comparison
| Food Category | Healthier Choice (Eatwell Guide Recommendation) | Less Healthy Choice (To Limit) |
|---|---|---|
| Starchy Carbs | Wholegrain bread, brown rice, wholewheat pasta | White bread, refined pasta, sugary cereals |
| Dairy | Low-fat milk, plain low-fat yoghurt, reduced-fat cheese | Full-fat milk, full-fat cheese, sugary/luxury yoghurts |
| Protein | Beans, pulses, lean meat, fish, eggs | Processed meats (bacon, sausages), fatty cuts of meat |
| Fats | Unsaturated oils (olive, rapeseed, sunflower) | Saturated fats (butter, lard, ghee) |
| Drinks | Water, low-fat milk, sugar-free drinks | Sugary fizzy drinks, high-sugar cordials |
The Role of Fluids and Staying Hydrated
The Eatwell Guide emphasises the importance of drinking plenty of fluids, recommending 6-8 cups or glasses a day. Water is the best choice, but lower-fat milk, tea, and coffee (without added sugar) also count. Limiting fruit juice and smoothies to a combined total of 150ml per day helps manage free sugar intake. Proper hydration is essential for the body's functions and overall health.
Conclusion: Balancing Your Plate with the Eatwell Guide
The Eatwell Guide offers a simple and effective framework for achieving a healthy, balanced diet by breaking down our food and drink into five core food groups. The model's proportions provide a clear visual cue for how much we should be consuming from each category, with an emphasis on increasing intake of fruits and vegetables and high-fibre carbohydrates, while reducing high-fat, salt, and sugar items. By focusing on a variety of foods within these groups and making lower-fat, lower-sugar choices, individuals can build sustainable, healthy eating habits for long-term health and wellbeing. For further details on the recommendations, the NHS provides comprehensive information on their Live Well section(https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/).
