What is the eatwell plate BBC? Your Guide to the UK's Healthy Eating Model

The Eatwell Plate, originally promoted by various UK outlets including the BBC, was replaced by the modern Eatwell Guide in 2016 to reflect updated dietary recommendations. This guide serves as the official UK model for balanced eating.

Quick Summary

The Eatwell Guide is the UK's national food model, illustrating the proportions of five key food groups for a healthy, balanced diet for adults and children over two.

Key Points

• Evolution from Plate to Guide: The Eatwell Plate was updated in 2016 to the Eatwell Guide, which reflects modern nutritional advice.

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

• Proportionate Intake: It recommends proportions for a balanced diet, suggesting fruits, vegetables, and starchy carbs each make up just over a third of your daily intake.

• 'Eat Less Often' Foods: Foods high in fat, salt, and sugar are placed outside the main circle, advising they are not essential and should be eaten sparingly.

• Hydration is Key: The guide recommends drinking 6 to 8 glasses of fluid a day, with water, low-fat milk, and sugar-free drinks being the best choices.

• Wholegrain Emphasis: The modern guide encourages choosing wholegrain, higher-fibre versions of starchy foods over refined varieties.

From Eatwell Plate to Eatwell Guide: The BBC's Contribution to Public Health

Many people recall learning about the 'Eatwell Plate' through educational resources, such as those provided by BBC Bitesize and BBC Food. These early educational campaigns helped establish a national understanding of balanced eating. In 2016, following updated advice from the Scientific Advisory Committee on Nutrition, the UK government's healthy eating model was revised and renamed the 'Eatwell Guide'. While the name and specific proportions have changed, the fundamental principle remains the same: a visual representation of the food groups and the proportions we should consume to maintain a healthy, balanced diet. BBC's educational platforms continue to reference and explain the principles of healthy eating, aligning with this modern guidance.

The Five Food Groups in the Eatwell Guide

The Eatwell Guide is divided into five distinct food groups, each making up a proportion of the overall diet. This visual model helps you understand where to focus your meals and snacks over the course of a day or a week.

1. Fruit and Vegetables

This group should make up just over one-third of the food you eat each day.

• Goal: At least 5 portions of a variety of fruits and vegetables daily.
• Examples: Fresh, frozen, tinned, dried, or juiced options all count. A single portion is approximately 80g.
• Tip: Fruit juice and smoothies count as a maximum of one portion per day, limited to 150ml, due to their sugar content.

2. Potatoes, Bread, Rice, Pasta and Other Starchy Carbohydrates

This group also makes up just over one-third of your diet and is a vital source of energy.

• Goal: Base your meals on these foods, choosing higher-fibre, wholegrain options where possible.
• Examples: Wholewheat pasta, brown rice, wholemeal bread, and potatoes with their skins on.
• Benefit: Wholegrain varieties provide more fibre, which is important for digestive health and can help you feel full for longer.

3. Beans, Pulses, Fish, Eggs, Meat and Other Proteins

These foods are essential for growth and repair and should form a smaller but significant part of your meals.

• Goal: Include a variety of protein sources in your diet.
• Examples: Lean cuts of meat, eggs, fish (aim for two portions per week, including one oily), beans, and lentils.
• Tip: Pulses are excellent low-fat, high-fibre alternatives to meat.

4. Dairy and Alternatives

This group provides important nutrients like calcium and protein.

• Goal: Include some milk and dairy foods, or alternatives like soya drinks.
• Examples: Milk, cheese, and yoghurt. Choose lower-fat and lower-sugar options where possible.
• Consider: When choosing alternatives, ensure they are unsweetened and calcium-fortified.

5. Oils and Spreads

This is the smallest group and should be consumed in tiny amounts.

• Goal: Choose unsaturated oils and spreads, such as vegetable, rapeseed, or olive oil.
• Caution: All types of fat are high in energy, so use them sparingly.

Comparison: Eatwell Plate vs. Eatwell Guide

To better understand the evolution of the UK's healthy eating advice, a comparison of the old Eatwell Plate and the current Eatwell Guide is helpful. The changes were made to provide clearer, more specific recommendations based on updated nutritional science.

Feature	Old Eatwell Plate (pre-2016)	Modern Eatwell Guide (post-2016)
Food High in Fat/Sugar	Included in the main circle as the smallest portion.	Moved outside the main circle to emphasize they are not essential and should be eaten less often.
Emphasis on Wholegrains	Did not specifically differentiate between white and wholegrain starchy carbs.	Features visual representations and explicit advice to choose wholegrain, higher-fibre versions.
Protein Sources	Focused more heavily on meat, fish, eggs, and beans.	Expands the group to 'Beans, pulses, fish, eggs, meat and other proteins,' with a greater emphasis on plant-based proteins.
Dairy and Alternatives	Focused on milk and dairy foods.	Recognises dairy-free options like calcium-fortified soya drinks, making it more inclusive.
Hydration Advice	Did not prominently feature hydration advice.	Includes a section specifically for fluids, recommending 6-8 glasses of water or sugar-free drinks daily.

Foods High in Fat, Salt, and Sugar

Another significant feature of the Eatwell Guide is its distinct representation of foods high in fat, salt, and sugar. These items, such as cakes, biscuits, sugary drinks, and crisps, are placed outside the main plate. The guide recommends consuming these foods less often and in small amounts because they are not essential for a healthy diet and can contribute to weight gain and other health issues. The government's advice emphasises cutting down on saturated fat, sugar, and salt.

Putting the Eatwell Guide into Practice

Adopting the Eatwell Guide is not about perfection with every single meal, but about achieving a healthy balance over the course of a day or a week. You can incorporate its principles into your daily routine by making simple, practical choices:

• Plan your meals: Think about the main ingredients in your meals and how they fit into the different food groups. For example, a cottage pie could incorporate mashed potato (starchy carbs), lean mince (protein), and carrots and peas (fruit and veg).
• Make smart swaps: Choose healthier alternatives, like wholegrain bread instead of white, or grilled fish instead of fried.
• Read food labels: Many pre-packaged foods have nutritional information on the front, with colour-coded labels indicating whether they are high, medium, or low in fat, sugar, and salt. Aim for products with more 'greens' and 'ambers'.
• Portion control: Be mindful of portion sizes, especially for high-energy foods, and remember that fats and spreads should only be used in small amounts.
• Stay hydrated: Always keep a water bottle with you and opt for water, lower-fat milk, or sugar-free drinks.

For more detailed guidance and resources on eating a balanced diet, the NHS website is an excellent starting point: The Eatwell Guide - NHS.

Conclusion

The BBC's early educational content on the Eatwell Plate paved the way for widespread understanding of balanced nutrition. The evolution into the more detailed and up-to-date Eatwell Guide in 2016 provides a robust and practical tool for modern healthy eating. By understanding and applying the principles of the five main food groups—fruits and vegetables, starchy carbohydrates, proteins, dairy and alternatives, and healthy fats—and by limiting foods high in fat, salt, and sugar, you can achieve a balanced diet. This approach is accessible to most people and offers a clear pathway to better health and wellbeing, proving that balanced eating is achievable with a little knowledge and mindful planning.

Frequently Asked Questions

Does the BBC still use the 'Eatwell Plate' terminology?

While the BBC's archives and older educational material might refer to the 'Eatwell Plate,' modern BBC resources, like BBC Bitesize, now correctly explain and refer to the current 'Eatwell Guide'.

What is the main difference between the old Eatwell Plate and the Eatwell Guide?

The main difference is the updated guidance on food types and placement. The Eatwell Guide gives stronger emphasis to wholegrain options and clearly places foods high in fat, sugar, and salt outside the main plate, indicating they are not essential.

Who can follow the Eatwell Guide?

The Eatwell Guide applies to most people over the age of two, including those of a healthy weight, those who are overweight, meat-eaters, and vegetarians. It can be adapted for individual needs with advice from a dietitian.

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

No, you don't need to get the balance perfectly right at every meal. The guide is a representation of the balance you should aim for over the course of a day or even a week.

Do potatoes count as one of my '5 a day'?

No, potatoes do not count towards your 5-a-day because they are classified as a starchy food. However, other starchy vegetables like sweet potatoes do.

Why are sugary drinks limited on the Eatwell Guide?

Sugary drinks are limited to a combined 150ml per day because they contain 'free sugars' that can contribute to tooth decay and weight gain.

How can I incorporate the guide into my cooking?

You can use the guide when preparing meals by considering the main ingredients. For a casserole, think about the protein (meat/pulses), vegetables, and starchy carbohydrates (potatoes) that you include to ensure a balanced mix.