The Eatwell Guide

The Eatwell Guide indicates how much of our diet should originate from each food group in order to maintain a healthy, balanced diet.

May 2, 2023 - 01:57

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You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.

A segment of an oval representing just over a third of our diet with examples of fruit and vegetables such as broccoli, carrots, peas, tinned tomatoes, apples, bananas and grapes — Eat at least 5 portions of a variety of fruit and vegetables a day

The majority of people still do not consume enough fruits and vegetables. They should account for slightly more than a third of our daily caloric intake.

Aim for at least five portions of fruit and vegetables per day. Choose between fresh, chilled, canned, dehydrated, and juiced options.

Remember that fruit juice and smoothie consumption should be limited to no more than 150ml per day.

Produce is an excellent source of vitamins, minerals, and fiber.

Find out more about how to get your 5 A Day

A segment of an oval representing just over a third of our diet with examples of starchy carbohydrates such as potatoes, bread, wholegrain cereal, pasta and rice — Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates

Just over a third of the food we consume should be starchy foods. Choose whole-grain or high-fibre options, such as whole-wheat pasta and brown rice, or simply leave the potato shells on.

There are also white bread and pasta varieties with increased fiber content.

Starchy foods are the primary source of a variety of nutrients and an excellent source of energy.

Find out more about starchy foods

A segment of an oval, smaller than the fruit and vegetables and starchy carbohydrates segments, with examples of good sources of protein, including lentils, beans, chickpeas, nuts, fish, meat and eggs — Eat some beans, pulses, fish, eggs, meat and other protein foods

These foods are excellent protein, vitamin, and mineral sources. Pulses, such as beans, peas, and lentils, are excellent substitutes for meat due to their low calorie content and high fibre and protein content.

Choose lean cuts of meat and mince, and reduce your consumption of red and processed meats such as bacon, ham, and sausages.

Aim for at least two portions of fish per week, one of which should be a viscous variety such as salmon, sardines, or mackerel.

Find out about fish and meat.

A segment of an oval, smaller than the protein foods segment, with examples of dairy and alternatives, such as cheese, semi-skimmed milk, soya drink and yoghurt — Have some dairy or dairy alternatives (such as soya drinks and yoghurts)

Milk, cheese, yoghurt, and fromage frais are excellent sources of protein and certain minerals, as well as calcium, which helps maintain healthy bones.

Wherever practicable, choose lower-fat and lower-sugar options, such as semi-skimmed, skimmed, or 1% fat milk, reduced-fat cheese, and basic low-fat yogurt.

Find out more about milk and dairy foods

Examples of oils and spreads: vegetable oil and lower fat spread — Choose unsaturated oils and spreads, and eat in small amounts

Unsaturated lipids, which include vegetable, rapeseed, olive, and sunflower oils, are healthier than saturated fats.

Remember that all fats are high in calories and should be consumed in moderation.

Learn more about the various forms of fat in our diet.

Examples of foods high in fat, salt and sugar, including ketchup, biscuits, crisps, cake, ice-cream and chocolate. These sit outside the main oval — Eat foods high in fat, salt and sugar less often and in small amounts

These foods consist of chocolate, pastries, cookies, soft beverages with added sugar, butter, ghee, and ice cream.

Therefore, they should be consumed less frequently and in smaller quantities.

Get advice on reducing sugar intake.

A glass containing the words 6 to 8 a day — Drink plenty of fluids – the government recommends 6 to 8 cups or glasses a day

Water, low-fat milks, low-sugar or sugar-free beverages, as well as tea and coffee, all qualify.

Fruit juice and smoothies count toward your daily fluid intake, but they contain free carbohydrates that can erode teeth, so limit these beverages to a total of 150ml per day.

Learn more about water, beverages, and your health

How does the Eatwell Guide work?

The Eatwell Guide classifies foods and beverages into five primary food categories.

Choose a diversity of foods from each food group to provide your body with the wide range of nutrients it requires to remain healthy.

High-fat, high-salt, and high-sugar foods have been placed outside of the main Eatwell Guide because they are not necessary for a healthy, balanced diet, and most of us need to reduce our consumption of these.

Unsaturated lipids from plant sources (such as olive oil and vegetable oil) are the healthiest forms of fat.

But because all fats are high in energy (calories), they should be consumed in moderation.

Women should consume approximately 2,000 calories per day (8,400 kilojoules) and men should consume approximately 2,500 calories per day (10,500 kilojoules). To maintain a healthy weight, we all require different quantities of energy (or calories) from food. How much you need depends on numerous factors, including your level of physical activity.

Learn how food labels can assist you in selecting foods that are lower in fat, saturated fat, sugar, and sodium.

Combination foods

Numerous cuisines, including pizzas, casseroles, pasta dishes, and sandwiches, combine Eatwell Guide food categories.

Check the ingredients and consider how they align with the sections of the guide in order to attain a balanced diet.

Does the Eatwell Guide apply to everyone?

The Eatwell Guide pertains to the majority of us, whether we are at a healthy weight or are overweight, whether we consume meat or are vegetarian, and regardless of our ethnic background.

Anyone with special dietary restrictions or medical needs may wish to consult a registered dietitian for advice on how to adapt the Eatwell Guide to their specific requirements.