What is the eatwell plate? The UK's dietary guide explained

October 13, 2025 •

2 min read

According to the NHS, most people in the UK consume too much saturated fat, sugar, and salt, and not enough fruit, vegetables, or fibre. The 'eatwell plate' was originally created as a visual guide by the UK government to address this and promote healthier eating habits. While the name has since changed, its principles are still widely used today.

Quick Summary

The Eatwell Guide, formerly the Eatwell Plate, is a visual policy tool from the UK government that illustrates the types and proportions of foods and drinks needed for a healthy, balanced diet, outlining five key food groups.

Key Points

Eatwell Guide replaced Eatwell Plate: The official UK dietary advice was updated in 2016, moving from the 'plate' model to the 'guide' to reflect modern nutritional science.
Five Core Food Groups: The guide is organized into five food groups: Fruit and Vegetables, Starchy Carbohydrates, Proteins, Dairy and Alternatives, and Oils and Spreads.
Emphasizes Higher Fibre: The updated guide puts a greater focus on incorporating high-fibre, wholegrain options into the diet for better energy and digestion.
Limits Unhealthy Additions: Foods high in fat, salt, and sugar are placed outside the main guide to show they are not a necessary part of a balanced diet and should be consumed sparingly.
Promotes Hydration: The importance of drinking plenty of fluids, particularly water, is highlighted, with a specific recommendation of 6-8 glasses per day.
Inclusivity and Adaptability: The new guide's design is more inclusive, and its principles can be adapted for vegetarian, vegan, and various cultural diets.

What happened to the Eatwell Plate?

The 'eatwell plate' was the UK's visual guide for healthy eating until 2016 when Public Health England replaced it with the 'Eatwell Guide'. The update incorporated new dietary advice, including recommendations for increased fibre and reduced sugar intake. The new guide also became more culturally inclusive.

Key changes from plate to guide

Changes from the Eatwell Plate to the Eatwell Guide included updating the design, adjusting food group proportions, renaming groups for clarity, adding emphasis on hydration, and moving foods high in fat, salt, and sugar outside the main guide.

The five core food groups

The Eatwell Guide divides foods and drinks into five main groups, showing the proportions for a balanced diet. These groups are:

Fruit and vegetables: Aim for at least 5 portions daily, making up just over one-third (40%) of intake.
Potatoes, bread, rice, pasta and other starchy carbohydrates: Just over one-third (38%), providing energy. Choose wholegrain options.
Beans, pulses, fish, eggs, meat and other proteins: About 12%, vital for growth. Includes recommendations for fish and plant-based options.
Dairy and alternatives: Around 8%, for calcium. Opt for lower-fat, lower-sugar options.
Oils and spreads: The smallest group (1%), containing essential fatty acids. Use unsaturated oils sparingly.

Comparison: Eatwell Plate vs. Eatwell Guide

This table highlights the key differences between the original Eatwell Plate and the updated Eatwell Guide. More details are available on the {Link: GOV.UK website https://www.gov.uk/government/publications/the-eatwell-guide/the-eatwell-guide-how-to-use-in-promotional-material}.


Feature	Original Eatwell Plate (Pre-2016)	Eatwell Guide (Post-2016)
Title	The Eatwell Plate	The Eatwell Guide
Visual Representation	A plate with cutlery	A simple circular guide, not framed as a meal
Fruit & Veg Portion	~33%	Increased to just over 33% (40%)
Starchy Carbs Portion	~33%	Resized to just over 33% (38%)
Protein Group Name	Meat, fish, eggs and beans	Beans, pulses, fish, eggs, meat and other proteins
Dairy Emphasis	Milk and dairy foods	Dairy and alternatives (includes plant-based)
Sugary/Fatty Foods	Included in the main plate in a small segment	Moved outside the main guide entirely

Practical tips for following the Eatwell Guide

Tips for following the guide include planning meals around main food groups, varying food choices, opting for wholegrains, choosing lean or plant-based proteins, having healthy snacks, and staying hydrated by drinking water or sugar-free drinks.

Conclusion

The Eatwell Guide promotes a healthy, balanced diet through varied foods in recommended proportions. Following its guidance can improve health and lower chronic disease risk. It is a valuable official UK tool for making healthy dietary choices. The {Link: NHS Eatwell Guide page https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/} provides more information.

Frequently Asked Questions

The Eatwell Guide replaced the Eatwell Plate in 2016 to reflect updated nutritional science. Key changes include resized food group proportions, new group names, and an increased emphasis on wholegrains, hydration, and reduced sugar intake.

The five main food groups are Fruit 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.

The guide applies to most healthy adults and children over the age of two, regardless of weight, ethnicity, or dietary preference. However, it does not apply to children under two, and individuals with specific medical needs should consult a dietitian.

The Eatwell Guide recommends eating at least five portions of a variety of fruit and vegetables every day, which should make up just over one-third of your total diet.

No, essential fats are still included in the 'Oils and spreads' group, which should be eaten in small amounts. Unsaturated fats from sources like olive and rapeseed oil are prioritized over saturated fats like butter.

Foods high in fat, salt, and sugar, such as cakes, biscuits, and sugary drinks, are shown outside the main image of the Eatwell Guide to emphasize that they are not necessary for a balanced diet and should be eaten less often and in smaller amounts.

Yes, the updated guide is more inclusive. The protein and dairy groups include vegetarian and vegan alternatives, such as pulses, tofu, and calcium-fortified plant-based milks.