What is an eatwell plate? A Guide to Healthy Eating

According to the Food Standards Agency, the Eatwell Guide is a visual representation of a healthy, balanced diet, originally known as the Eatwell Plate. This tool is designed to make healthy eating recommendations easy to understand for most people, regardless of weight, dietary preferences, or ethnic origin.

Quick Summary

An eatwell plate is a visual UK guide illustrating the types and proportions of food needed for a healthy, balanced diet. The guide outlines five food groups and provides actionable advice for creating healthier meals based on these proportions.

Key Points

• Visual Guide: The Eatwell Plate (now Eatwell Guide) is a UK-government tool that visually represents the food groups and proportions for a healthy diet.

• Five Food Groups: It divides food into five categories: fruits and vegetables; starchy carbohydrates; proteins; dairy and alternatives; and oils and spreads.

• Proportions: The guide emphasizes the largest portions for fruits and vegetables and starchy carbs, with smaller portions for proteins and dairy.

• Hydration: Alongside food, it advises drinking 6-8 glasses of fluid daily, including water, lower-fat milk, and sugar-free drinks.

• Flexibility: The proportions are a guide for overall intake over a day or a week, not a strict requirement for every single meal.

• Healthy Choices: It encourages choosing wholegrain carbs and lower-fat, lower-sugar dairy options.

• Dietary Inclusion: The guide is adaptable for most people, including vegetarians, vegans, and those of different ethnic origins.

Understanding the Eatwell Plate and its Evolution

The Eatwell Plate is a visual tool developed by the UK government to help people understand the components of a healthy, balanced diet. Updated and renamed as the Eatwell Guide in 2016, it presents the main food groups and the recommended proportions in which they should be consumed daily or over the course of a week. This guide is a practical and widely applicable resource for making healthier dietary choices. While the original 'plate' focused on five key groups, the update refined the guidance to reflect changes in eating habits and provide clearer recommendations.

The Five Food Groups Explained

The Eatwell Guide divides food and drink into five main groups, each represented by a specific portion size on the plate.

• Fruits and Vegetables (40%): This group should make up over a third of your daily food intake. It includes fresh, frozen, tinned, dried, or juiced options. These foods are vital sources of vitamins, minerals, and dietary fiber. It is recommended to eat at least five portions of a variety of fruits and vegetables each day.
• Potatoes, Bread, Rice, Pasta and Other Starchy Carbohydrates (38%): Also making up over a third of your diet, this group provides energy and fiber. Choosing wholegrain options, such as brown rice and wholemeal bread, can provide more fiber and help you feel fuller for longer.
• Beans, Pulses, Fish, Eggs, Meat and Other Proteins (12%): This group is essential for growth and repair. It includes various protein sources, with an emphasis on plant-based options like beans and pulses, alongside lean meats and fish. The guide recommends eating at least two portions of fish per week, one of which should be oily.
• Dairy and Alternatives (8%): Products from this group, such as milk, cheese, and yogurt, are important for strong bones and teeth due to their calcium content. The Eatwell Guide advises choosing lower-fat and lower-sugar options and also includes dairy-free alternatives like fortified soya milk.
• Oils and Spreads (1%): This is the smallest section and contains unsaturated oils and spreads that should be used in small amounts. The guide highlights that these are high in calories and should be consumed in moderation.

Beyond the Five Main Groups

Foods that are high in fat, salt, and sugar, such as chocolate, cakes, and sugary drinks, are shown off the main plate image. This is to emphasize that these foods are not essential to a healthy diet and should be consumed infrequently and in small quantities. Hydration is also a key part of the guidance, with a recommendation to drink 6 to 8 cups or glasses of fluid a day, such as water, lower-fat milk, and sugar-free drinks.

How to Build a Balanced Meal Using the Guide

Applying the Eatwell Plate's principles to your daily meals can be straightforward. For a typical dinner plate, you can visualize the proportions: fill nearly half your plate with vegetables and fruits, and a little over one-third with starchy carbohydrates. The remaining portion should be dedicated to protein sources and dairy/alternatives, with a very small amount of added oils and fats. This approach can be applied across different meals, helping you to achieve a healthy balance over a day or a week.

Comparison Table: Eatwell Plate vs. Food Pyramid

Feature	Eatwell Plate / Guide (UK)	Food Pyramid (US)
Format	A circular, plate-based visual guide.	A pyramid-shaped visual guide.
Visual Focus	Portions shown directly on a plate, useful for meal planning.	Proportions represented by layers, with the widest part at the bottom.
Food Groups	Features five main groups: fruits & vegetables, carbs, proteins, dairy, and oils.	Older versions had multiple layers, with newer versions (like 'MyPlate') adopting a plate format.
Key Message	Emphasizes the balance and proportion of food groups in your overall diet.	Highlights the foundation of the diet (grains) and tapering amounts of other foods.
Other Guidance	Includes specific hydration advice (6-8 glasses of fluid) and cautions about high fat/sugar foods.	Older versions often included an exercise component alongside dietary recommendations.
Cultural Context	Developed by Public Health England for a UK audience.	Developed by the USDA for a US audience.

Conclusion

The Eatwell Plate, now known as the Eatwell Guide, serves as an indispensable tool for promoting healthy and balanced eating habits. Its simple, visual format makes it easy for individuals to understand the ideal proportions of different food groups in their diet, promoting the consumption of fruits, vegetables, and complex carbohydrates while moderating the intake of high-fat and high-sugar items. By following its clear guidance, anyone can make more informed food choices for better overall health.

Frequently Asked Questions (FAQs)

What are the five main food groups of the eatwell plate?

The five main food groups are: Fruits and Vegetables; Potatoes, Bread, Rice, Pasta and Other Starchy Carbohydrates; Beans, Pulses, Fish, Eggs, Meat and Other Proteins; Dairy and Alternatives; and Oils and Spreads.

Is the eatwell plate still used today?

Yes, but it has been renamed and updated. The official UK guidance for a balanced diet is now known as the Eatwell Guide, which was launched in 2016 to replace the original Eatwell Plate.

Does the eatwell plate apply to everyone?

The Eatwell Guide applies to most people over the age of five, including those who are vegetarian, vegan, or pescatarian. It does not apply to children under two or individuals with specific dietary requirements without consulting a dietitian.

Are potatoes part of the '5 A Day' fruit and vegetable recommendation?

No, potatoes are categorized as a starchy carbohydrate, not as a fruit or vegetable, and therefore do not count towards the '5 A Day' recommendation.

Why are foods high in fat, salt, and sugar shown outside the plate?

These foods are placed outside the main plate to indicate that they are not a necessary part of a healthy diet and should be consumed in small, infrequent quantities.

How many portions of fruit and vegetables should I eat according to the guide?

The Eatwell Guide recommends eating at least five portions of a variety of fruit and vegetables every day.

What are some examples of wholegrain foods encouraged by the guide?

Wholegrain options include brown rice, wholemeal bread, and wholegrain cereals, which are recommended for their higher fiber content.

Frequently Asked Questions

What is an eatwell plate?

An eatwell plate is a visual guide, now known as the Eatwell Guide in the UK, that shows the different types and proportions of foods and drinks that make up a healthy, balanced diet.

What are the main components of a healthy eatwell plate?

The Eatwell Guide is based on five food groups: fruits and vegetables; starchy carbohydrates; protein sources; dairy and alternatives; and oils and spreads.

How much of my diet should be fruits and vegetables, according to the Eatwell Guide?

The guide suggests that fruits and vegetables should make up over a third of your daily food intake, with a goal of at least five portions a day.

How has the Eatwell Plate changed over time?

The original Eatwell Plate was updated in 2016 and renamed the Eatwell Guide. Key changes included refining proportions, emphasizing wholegrain options, and placing high fat, salt, and sugar foods outside the main plate.

Does the Eatwell Guide work for vegetarian and vegan diets?

Yes, the updated Eatwell Guide is more inclusive of plant-based diets, with a greater emphasis on beans, pulses, and alternatives in the protein and dairy sections.

What does the Eatwell Guide say about foods high in fat and sugar?

Foods high in fat, salt, and sugar are not included in the main plate graphic, as they are not essential for a balanced diet and should be consumed less frequently and in small amounts.

What is the recommended daily fluid intake according to the Eatwell Guide?

The guide recommends drinking 6 to 8 cups or glasses of fluid per day. This includes water, lower-fat milk, and sugar-free drinks.