The Purpose of the Food Well Guide
Often called the 'food well guide' due to its focus on dietary wellness, the Eatwell Guide is the official government tool for promoting healthy eating in the United Kingdom. Its purpose is to provide a clear, visual representation of the types of foods and drinks that should be consumed, and in what proportions, to achieve a healthy and balanced diet. It serves as an easy-to-understand reference for individuals when planning meals, cooking at home, and shopping for groceries. The proportions shown are meant to be a guide for overall consumption over a day or a week, rather than a strict breakdown for every single meal.
This guide replaced the previous Eatwell Plate in 2016, with the updated version emphasizing healthier food choices within each category.
The Five Core Food Groups
The Eatwell Guide is split into five main segments, each representing a different food group that contributes to a balanced diet.
Fruit and Vegetables
This segment makes up just over a third of the guide and is one of the largest proportions.
- Recommended intake: Aim for at least five portions of a variety of fruits and vegetables every day.
- Examples: Fresh, frozen, canned, dried, or juiced options all count, but limit fruit juice to one 150ml glass per day due to high sugar content. Potatoes and other starchy roots do not count towards your five-a-day.
- Benefits: Excellent source of vitamins, minerals, and fibre, which supports a healthy gut and digestion.
Potatoes, Bread, Rice, Pasta, and Other Starchy Carbohydrates
This group is also a large part of the guide, making up just over a third of your total food intake.
- Recommended intake: Base your meals on these foods and try to choose higher-fibre, wholegrain options where possible, such as brown rice, wholewheat pasta, and potatoes with the skin on.
- Benefits: Provide energy, B-vitamins, and minerals. They are also high in fibre, which helps you feel full longer.
Beans, Pulses, Fish, Eggs, Meat, and Other Proteins
This segment of the guide provides vital protein for growth and repair, as well as important vitamins and minerals.
- Recommended intake: Consume a moderate amount of these foods. Aim for at least two portions of fish per week, with one portion being oily fish like salmon or mackerel. Choose lean cuts of meat and limit processed meats.
- Examples: Beans and pulses (chickpeas, lentils) are excellent, low-fat alternatives to meat. Other options include eggs, nuts, and meat alternatives like tofu and Quorn.
Dairy and Alternatives
This group is a key source of calcium for strong bones and teeth, along with protein and vitamins.
- Recommended intake: Have some dairy or calcium-fortified dairy alternatives, such as unsweetened soya drinks. Opt for lower-fat and lower-sugar options where possible.
- Examples: Milk, cheese, and yogurt. Lower-fat varieties include semi-skimmed milk and reduced-fat cheese.
Oils and Spreads
This is the smallest segment of the guide, as fats should be consumed sparingly.
- Recommended intake: Choose unsaturated oils and spreads, such as olive or rapeseed oil, and use them in small amounts.
- Benefits: Unsaturated fats can help lower cholesterol.
The "Eat Less Often" Category
Foods and drinks high in fat, salt, and sugar are not essential to a healthy diet and are therefore placed outside the main Eatwell Guide graphic. These include products like cakes, chocolate, sugary drinks, and crisps. They are calorie-dense and should be consumed infrequently and in small amounts to maintain a healthy weight.
The Food Well Guide vs. The Food Pyramid
The Eatwell Guide offers a modern, balanced alternative to older food models, such as the Food Pyramid. The primary difference is the visual approach and the specific dietary messages conveyed.
| Feature | Eatwell Guide (2016) | Food Pyramid (e.g., US 1992 version) |
|---|---|---|
| Visual Representation | A plate divided into proportional segments. | A triangle with food groups stacked in layers. |
| Focus | Shows proportions of food groups for a balanced diet, emphasizing variety and healthier options within groups. | Categorized food into groups but was often criticized for not distinguishing between refined and whole grains or healthy and unhealthy fats. |
| Fats and Sugars | Places foods high in fat, salt, and sugar outside the main guide, advising them to be eaten less often. Encourages healthy, unsaturated fats. | Grouped all fats and oils together at the top, implying all should be used sparingly, and did not differentiate between healthy and unhealthy fats. |
| Carbohydrates | Bases meals on starchy foods, specifically recommending wholegrain options. | Placed carbohydrates at the base, but without clearly differentiating between refined and whole grains. |
| Fluid | Explicitly mentions drinking 6-8 glasses of fluid, with water and low-fat milk recommended. | Hydration was not a central visual component of older models. |
Putting the Guide into Practice
Using the food well guide is about adopting a balanced perspective on your diet, not about perfection. It is a flexible tool that can be applied to everyday life.
- Meal Planning: Use the guide when planning weekly meals. For instance, a cottage pie could incorporate mashed potato (starchy carbs), lean mince (protein), and carrots and peas (fruit and veg).
- Shopping: When at the supermarket, aim to fill your trolley in a way that reflects the proportions of the guide. Load up on fruits and vegetables, choose wholegrain options, and opt for leaner proteins.
- Cooking: When cooking, use unsaturated oils and spreads sparingly. Try to grill, bake, or steam foods rather than frying to reduce fat intake.
- Hydration: Remember to drink plenty of fluids throughout the day. Water, lower-fat milk, and sugar-free drinks are recommended.
- Consider Combination Foods: For meals containing mixed ingredients, such as a stir-fry or lasagne, break down the components to see how they align with the guide's recommendations.
For more detailed information, the National Health Service provides extensive advice on using the Eatwell Guide. NHS inform: Eatwell Guide - How to eat a healthy balanced diet
Conclusion: The Path to Balanced Nutrition
The food well guide, or Eatwell Guide, is a fundamental tool for anyone looking to understand and achieve a healthier, balanced diet. By providing a clear, visual breakdown of food groups and recommended proportions, it removes much of the guesswork from healthy eating. Its emphasis on a variety of foods, coupled with advice on limiting fat, salt, and sugar, makes it a powerful and accessible resource. Following its principles can lead to a healthier lifestyle, reducing the risk of diet-related diseases and improving overall well-being for most adults and children over five.
