Which is the smallest section of the Eatwell Guide?

December 29, 2025 •

4 min read

The Oils and Spreads section is the smallest segment of the Eatwell Guide, representing only about 1% of the total recommended intake. This article clarifies which is the smallest section of the Eatwell Guide and explains why fats should be consumed in minimal amounts for a healthy, balanced diet.

Quick Summary

The Oils and Spreads group represents the smallest portion of the Eatwell Guide, highlighting that fats should be consumed sparingly for optimal health. It encourages choosing healthier unsaturated options while limiting intake due to their high calorie density.

Key Points

Smallest Section: The oils and spreads group is the smallest section of the Eatwell Guide.
Use Sparingly: The small proportion indicates that fats should be consumed in minimal quantities.
Choose Unsaturated: Prioritize healthier unsaturated fats found in vegetable oils over saturated fats like butter.
High Energy Density: All fats are high in calories, which is a key reason for the small recommended intake.
Foods Outside the Guide: High-fat, high-salt, and high-sugar foods are not part of the main guide and should be consumed infrequently.
Visual Guidance: The guide's proportions are a visual aid for planning overall eating patterns, not just individual meals.

The Oils and Spreads Section: The Smallest but Still Important

The Eatwell Guide is a visual representation of the different types and proportions of foods needed for a healthy, balanced diet. Of its five core food groups, the Oils and Spreads section is the smallest. It is recommended that this group makes up a very minimal part of your overall diet, highlighting the need to use these products sparingly. While some fats are essential for the body, all types are high in energy, so it’s crucial to limit their consumption to maintain a healthy weight. The guide also distinguishes between healthier unsaturated fats and saturated fats, which should be reduced. Foods high in fat, salt, and sugar are not even included in the main diagram, further emphasizing the need for their infrequent and minimal consumption.

The Importance of Unsaturated Fats

Unsaturated fats, such as those found in olive oil, rapeseed oil, sunflower oil, and certain spreads, are considered healthier fats. These can help reduce cholesterol in the blood and should form the majority of your fat intake. On the other hand, saturated fats, found in butter, lard, ghee, and coconut oil, should be consumed in very small amounts. The Eatwell Guide encourages swapping saturated fats for unsaturated versions to promote better heart health.

Comparing the Eatwell Guide Food Groups

The proportions shown in the Eatwell Guide illustrate the balance of a healthy diet over a day or week, not necessarily a single meal. The two largest sections, fruit and vegetables and starchy carbohydrates, each constitute about a third of the guide, emphasizing their role as the foundation of a healthy diet. Following these larger proportions, the protein and dairy groups make up smaller, but still significant, segments.

The Proportions at a Glance


Food Group	Recommended Proportion (approx.)	Key Message
Fruit and Vegetables	Just over 1/3 (39%)	Eat at least 5 portions of a variety of fruit and vegetables every day.
Potatoes, Bread, Rice, Pasta, etc.	Just over 1/3 (37%)	Base your meals on starchy carbohydrates and choose wholegrain versions where possible.
Beans, Pulses, Fish, Eggs, Meat, etc.	Around 12%	Eat some every day, including 2 portions of fish per week (one oily).
Dairy and Alternatives	Around 8%	Have some every day, choosing lower fat and lower sugar options.
Oils and Spreads	Around 1%	Use in small amounts; choose unsaturated oils and spreads.
Foods High in Fat, Salt, Sugar	Not part of the guide	Have these less often and in small amounts.

The Role of Each Food Group in Context

Fruits and Vegetables: As one of the two largest groups, this section provides essential vitamins, minerals, and dietary fibre. The recommendation to eat at least five portions a day is a cornerstone of public health advice.
Starchy Carbohydrates: Alongside fruits and vegetables, this group forms the foundation of the diet, supplying energy, fibre, and other nutrients. Choosing wholegrain options is encouraged for greater fibre intake.
Beans, Pulses, Fish, Eggs, Meat, and Other Proteins: This segment is vital for protein, vitamins, and minerals. It advocates for more sustainable protein sources like beans and pulses and encourages reducing red and processed meat.
Dairy and Alternatives: This group is an important source of calcium for healthy bones. The guide recommends opting for lower-fat and lower-sugar options.

Practical Tips for Healthy Fat Consumption

Swap fats: Use unsaturated vegetable oils like olive or rapeseed oil for cooking instead of saturated fats like butter or coconut oil.
Measure carefully: When adding oil, measure it rather than pouring directly from the bottle to control your intake. Sprays can also help.
Choose spreads wisely: Opt for spreads made from unsaturated oils over butter to reduce saturated fat intake.
Limit high-fat foods: Be mindful of 'discretionary foods' high in fat, salt, and sugar, which are outside the guide's main diagram.
Cook healthily: Use methods like grilling, steaming, or baking instead of frying to reduce the need for added oil.

Conclusion: The Importance of Balance

The Eatwell Guide offers a clear and simple visual representation of healthy eating principles. The fact that the Oils and Spreads group is the smallest is a powerful reminder that while fats are a necessary part of our diet, they should be used sparingly due to their high calorie content. By understanding the proportions of all the food groups, individuals can make more informed choices, focus on eating plenty of fruits, vegetables, and starchy carbohydrates, and moderate their intake of fats and other less healthy items to achieve a healthier, more balanced lifestyle. For more information, the official NHS website is a valuable resource NHS Eatwell Guide.

Frequently Asked Questions

The oils and spreads section is the smallest because all fats are very high in energy (calories) compared to other food groups. Using them sparingly helps maintain a healthy weight and promotes better heart health by limiting saturated fat intake.

The guide recommends choosing unsaturated oils and spreads, such as olive oil, rapeseed oil, and sunflower oil, over saturated fats found in butter and hard margarine.

The Eatwell Guide distinguishes between healthier unsaturated fats and less healthy saturated fats. While all fats should be limited, butter is typically grouped with 'foods to eat less often,' while spreads made from unsaturated oils are included in the small oils and spreads section.

No, foods high in fat, salt, and sugar are explicitly placed outside the main Eatwell Guide diagram to show that they are not a necessary part of a healthy, balanced diet.

The largest section of the Eatwell Guide is the Fruit and Vegetables group, which, alongside starchy carbohydrates, is meant to make up over a third of your total food intake.

To help control intake, you can measure oil with a teaspoon instead of pouring directly from the bottle, use spray oils, or cook with non-stick pans to minimize the amount needed.

No, the guide does not recommend avoiding all fats, as some are essential for the diet. Instead, it advises using healthier unsaturated oils and spreads in small amounts, and limiting or avoiding saturated and trans fats.

To reduce saturated fat, choose lower-fat dairy options, opt for lean cuts of meat, trim visible fat, and swap butter for spreads made from unsaturated oils. Using cooking methods like grilling or baking instead of frying also helps.