Which of the following food groups are recommended as healthy on the eat well plate?

January 3, 2026 •

3 min read

According to official UK guidance, a balanced diet is built around five core food groups illustrated on the Eatwell Guide. This guide helps visualize which of the following food groups are recommended as healthy on the eat well plate and in what proportions for a balanced diet. It provides a visual representation of how different foods contribute to your overall health.

Quick Summary

The Eatwell Guide recommends five food groups for a balanced diet: fruits and vegetables, starchy carbohydrates, protein, dairy and alternatives, and healthy unsaturated oils and spreads, while limiting foods high in fat, salt, and sugar.

Key Points

Five Core Groups: The Eatwell Guide recommends five main food groups: fruits/vegetables, starchy carbs, protein, dairy/alternatives, and healthy oils.
Proportion is Key: Base meals on roughly a third fruits/veg and a third starchy carbohydrates, filling the rest with protein and dairy.
Choose Wholegrain: Opt for wholegrain varieties of bread, rice, and pasta for more fibre and sustained energy.
Limit Processed Foods: Foods high in fat, salt, and sugar are not essential and should be eaten infrequently and in small amounts.
Stay Hydrated: The guide emphasizes drinking 6-8 glasses of fluid daily, with water being the healthiest choice.
Mindful Choices: Pay attention to how you cook and prepare your food, opting for grilling, steaming, or boiling over frying to reduce added fats.
Fish for Omega-3s: Aim for two portions of fish per week, one of which should be oily, for heart-healthy omega-3s.

Understanding the Eatwell Guide's Healthy Food Groups

Developed by the government to represent a healthy, balanced diet, the Eatwell Guide replaces the former 'Eatwell Plate' and divides the foods and drinks we consume into five main groups. Following this guide helps ensure that you get the right balance of nutrients and energy to maintain good health. The guide shows the proportion that each food group should contribute to your overall diet over a day or week.

Fruits and Vegetables

This group should make up just over a third of your daily food intake and is a source of vitamins, minerals, and fibre. Aim for at least five portions of a variety of fruits and vegetables daily, including fresh, frozen, canned, dried, or juiced options. Fruit juice and smoothies should be limited to 150ml per day, and potatoes are not counted in this group.

Examples: Apples, bananas, broccoli, carrots, spinach, and tomatoes.

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

Starchy foods should also make up over a third of your daily intake and are a primary source of energy. Prioritize wholegrain and higher-fibre options like brown rice and wholemeal bread, and limit added fats during preparation. Leaving skins on potatoes increases fibre.

Examples: Brown rice, wholewheat pasta, wholemeal bread, and potatoes with skins.

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

This group is important for growth and repair, providing protein, vitamins, and minerals. Beans and pulses are low-fat, high-fibre protein sources. Choose lean meat cuts, limit processed meats, and aim for at least two portions of fish weekly, one being oily fish. Eggs are also a good option, cooked healthily.

Examples: Lean meat, fish, eggs, lentils, and chickpeas.

Dairy and Alternatives

Dairy and fortified alternatives provide calcium for bone health. Choose lower-fat and lower-sugar options like semi-skimmed milk and low-fat yogurt, or unsweetened, calcium-fortified plant drinks.

Examples: Semi-skimmed milk, reduced-fat cheese, and fortified soy drinks.

Oils and Spreads

Opt for unsaturated oils and spreads like olive or rapeseed oil sparingly, as most people consume too much saturated fat. Foods high in fat, salt, and sugar are not needed for a balanced diet and should be limited.

Examples: Olive oil, rapeseed oil, and spreads from unsaturated oils.

A Comparison of Recommended vs. Limited Foods


Feature	Recommended Food Groups	Limited Food Groups
Portion Size	Should constitute the largest part of your diet.	Should be eaten less often and in small amounts.
Nutritional Value	Provides essential vitamins, minerals, and fibre.	Often high in energy (calories), but low in nutritional value.
Carbohydrates	Prioritizes higher-fibre, wholegrain options.	Often contains simple, refined sugars that cause energy spikes.
Fats	Favors unsaturated fats from plant sources.	Often contains high levels of saturated and trans fats.
Health Impact	Supports a healthy weight and reduces disease risk.	Can contribute to obesity, high blood pressure, and tooth decay.
Examples	Fruits, vegetables, wholegrains, lean protein, low-fat dairy.	Cakes, biscuits, sugary drinks, butter, ice cream, processed meats.

Conclusion: Building Your Balanced Plate

Following the Eatwell Guide means filling just over a third of your plate with fruits and vegetables, another third with starchy carbohydrates (preferably wholegrain), and the remainder with lean proteins and lower-fat dairy. Limit oils and spreads, and minimize foods high in fat, salt, and sugar. Drink 6-8 glasses of fluid daily, ideally water. This balance is achieved over a day or week. A variety of foods from these groups provides essential nutrients. Find more guidance on healthy eating from the NHS at https://www.nhs.uk/live-well/eat-well/.

The Role of Fluids and Physical Activity

The Eatwell Guide also stresses drinking 6-8 glasses of fluid daily, recommending water, lower-fat milk, and sugar-free drinks. Physical activity is also visually promoted as crucial for health.

Adapting the Eatwell Guide for Different Needs

The Eatwell Guide is suitable for most people over two years old, including vegetarians. Those with specific dietary needs should consult a healthcare professional. The guide's principles adapt to different meals and cultural diets by focusing on food group proportions.

The Takeaway: It's All About Proportion

A balanced diet, according to the Eatwell Guide, is about proportion, not eliminating foods entirely. Focus on the relative sizes of food groups for a nutritious pattern. Quality choices like wholegrains and lean protein are also important.

Frequently Asked Questions

According to the official Eatwell Guide breakdown, fruits and vegetables should make up approximately 40% of the total food consumed, just over one-third of your diet.

No, potatoes and other starchy vegetables like yams and cassava are considered part of the starchy carbohydrates group and do not count towards your '5 a day' fruit and vegetable target.

No, foods and drinks high in fat, salt, and sugar are placed outside of the main Eatwell Guide. These items are not essential for a balanced diet and should be consumed less often and in small amounts.

Choosing wholegrain or higher-fibre varieties of starchy carbohydrates provides more fibre and nutrients than refined options. This helps you feel full for longer and supports a healthy digestive system.

The Eatwell Guide recommends drinking 6 to 8 cups or glasses of fluid every day. Healthy choices include water, lower-fat milk, and sugar-free drinks.

The Eatwell Guide applies to most adults and children over the age of two, including vegetarians. However, those with specific dietary needs, such as individuals with medical conditions, should seek professional advice for personalized guidance.

For fruits and vegetables, an 80g portion is recommended. This equates to one apple, three tablespoons of vegetables, or a small glass (150ml) of fruit juice, which should be limited to one a day.