Understanding the Eatwell Guide: A Visual Roadmap for Healthy Eating
Developed by Public Health England in collaboration with other UK health agencies, the Eatwell Guide is a policy tool that offers clear, evidence-based advice for achieving a healthy diet. Replacing the 'eatwell plate' in 2016, this guide provides a visual, pie-chart-style representation of how much of each major food group should form a balanced diet over a day or week. It is suitable for most people over the age of two, including vegetarians, but does not apply to children under two, who have specific nutritional needs.
The Five Food Groups Explained
The Eatwell Guide is based on five core food groups, each making up a specific proportion of your total food intake. Understanding these groups is the foundation of applying the guide's principles.
- Fruit and vegetables: This group should make up just over a third (40%) of your diet, with a target of at least five portions of a variety of fruits and vegetables every day. A portion can be fresh, frozen, canned, dried, or juiced, though juices and smoothies should be limited to a maximum of 150ml per day.
- Potatoes, bread, rice, pasta and other starchy carbohydrates: Making up another third (38%) of your diet, this group is an important source of energy. The guide encourages choosing higher-fibre, wholegrain options, such as brown rice, wholemeal bread, and leaving skins on potatoes, to increase fibre intake.
- Beans, pulses, fish, eggs, meat and other proteins: This segment represents about 12% of your overall diet. It provides essential protein, vitamins, and minerals. Recommendations include eating at least two portions of fish per week (one of which should be oily) and choosing leaner cuts of meat. Beans and pulses are highlighted as excellent, low-fat protein alternatives.
- Dairy and alternatives: Comprising about 8% of the guide, this group provides important calcium for healthy bones. Lower-fat and lower-sugar options are encouraged, such as semi-skimmed milk or low-fat yogurt. For dairy-free alternatives like fortified soya drinks, choosing unsweetened and calcium-fortified versions is recommended.
- Oils and spreads: This is the smallest section of the guide, at just 1%. It includes unsaturated fats like olive and sunflower oil, which are healthier than saturated fats. However, as all fats are high in energy, they should be used sparingly.
Beyond the Main Food Groups
Outside the circular guide itself, there are additional key recommendations for a healthy diet:
- High-fat, salt, and sugar foods: Cakes, biscuits, sweets, and sugary drinks are deliberately placed outside the main plate diagram to show they are not a necessary part of the diet. They should be consumed infrequently and in very small amounts.
- Hydration: The guide emphasizes the importance of drinking plenty of fluids, recommending 6 to 8 cups or glasses per day. Water, lower-fat milk, and sugar-free drinks are all suitable options.
Eatwell Guide vs. Other Dietary Models
While many dietary guides exist, the Eatwell Guide stands out for its specific UK-centric and sustainability-focused approach. Here is a brief comparison:
| Feature | Eatwell Guide (UK) | MyPlate (USA) |
|---|---|---|
| Sponsor | UK government agencies (Public Health England) | United States Department of Agriculture (USDA) |
| Visual Representation | A plate divided into proportional segments for food groups. | A plate divided into food group sections, with a separate cup for dairy. |
| Key Differences | Places unsaturated oils/spreads in a very small segment (1%) within the main circle; high-fat, high-salt, and high-sugar foods are outside the circle. Explicitly addresses sustainability in its development. | Does not separately distinguish between different types of fats and does not visually separate less healthy items. Focuses purely on nutritional intake. |
| Fluid Recommendations | Recommends 6-8 glasses of fluid daily, including water, low-fat milk, and sugar-free drinks. | Explicitly shows a cup for dairy alongside the plate, but general fluid intake guidance is broader. |
| Target Audience | Most people aged 2 years and over. | Broadly targets all Americans but is also used for educational purposes with children. |
Benefits and Practical Application
The simplicity and visual nature of the Eatwell Guide make it an effective tool for promoting healthy eating. The guide encourages balance rather than restriction and can be adapted for individual dietary preferences. By focusing on proportions over a week, it offers flexibility and avoids the need for strict calorie counting at every meal. For those making composite dishes like curries or pasta bakes, the key is to identify the main ingredients and consider how they fit into the different sections of the guide to ensure a balanced meal. Adopting the Eatwell Guide can significantly improve overall nutrition, aid in weight management, and contribute to better long-term health outcomes, including a reduced risk of diet-related diseases.
To make healthier choices, consumers can also check the front-of-pack nutrition labels, which use color-coded 'traffic light' ratings for fat, sugar, and salt content. The guide encourages choosing options with more green and amber lights, and fewer red ones, especially for high-fat, salt, and sugar items.
Conclusion
The Eatwell Guide is more than just a picture; it's a practical, government-backed resource designed to simplify healthy eating. It clearly lays out the types and proportions of food needed for a balanced diet, emphasizing plant-based options, lean proteins, low-fat dairy, and limited consumption of less healthy items. By following its guidelines, individuals can make informed food choices that support their health, well-being, and even the environment. For consistent, reliable dietary advice, the Eatwell Guide remains a cornerstone of UK public health messaging.
Visit the NHS website for more information on a balanced diet and applying the Eatwell Guide.
