Understanding the Scottish Eatwell Guide
The Scottish Eatwell Guide is a visual representation of a balanced diet, showing the proportions of different food types that should be consumed daily or over a week. Developed by Food Standards Scotland (FSS) in association with Public Health England and other UK bodies, it provides practical, evidence-based dietary advice. While similar in structure to the wider UK guide, the Scottish version is tailored to reflect locally available produce and address specific health concerns, such as low sunlight leading to vitamin D deficiency. The guide is divided into five food groups, with an additional section for foods high in fat, salt, and sugar that should be consumed sparingly.
The Five Key Food Groups
1. Fruits and vegetables This group should make up just over one-third of the food we eat each day. The Scottish guide emphasizes the variety of produce grown in Scotland, encouraging the consumption of at least five portions daily.
- Scottish examples: Root vegetables like turnip, beetroot, and parsnip, as well as berries including blackberries and strawberries.
- Portion size: A portion is typically 80g and examples include an apple, a handful of berries, or three heaped tablespoons of cooked vegetables.
2. Starchy carbohydrates Also making up just over one-third of the diet, starchy carbohydrates are vital for energy, fibre, and other nutrients. The Scottish version highlights the country’s strong link with oats and barley.
- Scottish examples: Wholegrain and wholemeal bread, whole oats, brown rice, and beremeal flour, made from an ancient type of Scottish barley.
- Tip: Choosing wholegrain options helps you feel full for longer and boosts fibre intake.
3. Protein foods (Beans, pulses, fish, eggs, meat, and alternatives) This group is a key source of protein, vitamins, and minerals. The Scottish guide includes specific regional examples.
- Scottish examples: Sustainably sourced seafood like mussels and langoustines, venison, and plant-based options such as broad beans.
- Recommendation: Aim for at least two portions of fish per week, one of which should be oily fish like mackerel or salmon.
4. Dairy and alternatives Dairy and fortified dairy alternatives provide important calcium for healthy bones and teeth, along with protein. The Scottish guide suggests lower-fat and lower-sugar options.
- Scottish examples: Crowdie cheese and fortified oat drink.
- Tip: Opt for unsweetened, calcium-fortified versions of alternatives.
5. Oils and spreads Though essential, fats should be consumed sparingly. The guide recommends unsaturated oils and spreads from plant sources.
- Scottish example: The guide showcases Scottish cold-pressed rapeseed oil, which offers similar health benefits to olive oil.
- Tip: All fats are high in energy, so they should be used in small amounts.
Comparison of Scottish Eatwell Guide vs. UK Eatwell Guide
| Feature | Scottish Eatwell Guide | UK Eatwell Guide |
|---|---|---|
| Specific Foods | Highlights native Scottish produce like venison, crowdie cheese, and berries. | Uses general food examples applicable across the UK. |
| Carbohydrates | Emphasizes oats and beremeal flour, reflecting Scotland's grain production. | Focuses broadly on wholegrain carbohydrates. |
| Proteins | Features local seafood (e.g., mussels, langoustines) and venison. | Includes standard protein sources like fish, eggs, and meat. |
| Oils | Specifically mentions Scottish rapeseed oil and its health benefits. | Recommends unsaturated oils generally. |
| Vitamin D | Recommends year-round supplementation for everyone due to limited sunlight. | Recommends supplementation during the winter months for most people. |
Practical Ways to Apply the Guide
Following the Scottish Eatwell Guide can feel manageable with simple adjustments to your routine. It is not necessary to balance every meal perfectly, but rather to aim for the correct proportions over the course of a day or week. One way to incorporate more fruits and vegetables is to spread them out. Add a handful of berries to your porridge in the morning, a side salad with lunch, and vegetables with your evening meal. For starchy foods, prioritize wholegrain varieties like brown rice or wholemeal bread. When choosing proteins, opt for leaner cuts of meat, trim visible fat, and try to include fish twice a week. Cooking methods like grilling, steaming, or poaching can also reduce fat intake. For dairy, choose lower-fat and lower-sugar options like 1% milk and fortified oat drinks. Hydration is also a key component, with a recommendation of 6-8 glasses of fluid daily, with water being the best choice. While foods high in fat, salt, and sugar are not essential, they can be enjoyed occasionally in small amounts.
Conclusion
The Scottish Eatwell Guide serves as an effective, accessible tool for promoting a healthy and balanced diet tailored to Scotland's local produce and specific health needs. By focusing on the five main food groups—fruits and vegetables, starchy carbohydrates, proteins, dairy/alternatives, and oils—individuals can make informed decisions to improve their nutritional intake and overall wellbeing. Key distinctions, like the emphasis on locally sourced foods, year-round vitamin D supplementation, and regional ingredients like oats and rapeseed oil, make this a uniquely Scottish health resource. It empowers Scots to make healthier choices that support local communities while managing their weight and reducing the risk of health conditions.
