The Eatwell Guide

The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.

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. Explore the interactive Eatwell Guide

Fruit and vegetables

Eat at least 5 portions of a variety of fruit and vegetables every day

Potatoes, bread, rice, pasta and other starchy carbohydrates

Choose wholegrain or higher fiber versions with less added fat, salt and sugar

Oils and spreads

Choose unsaturated oils and use in small amounts

Dairy and alternatives

Choose lower fat and lower sugar options

Beans, pulses, fish, eggs, meat and other proteins

Eat more beans and pulses, 2 portions of sustainably sourced fish per week, one of which is oily. Eat less red and processed meat Per day2000kcal 2500kcal = ALL FOOD + ALL DRINKS

Most of us still are not eating enough fruit and vegetables. They should make up over a third of the food we eat each day.

Aim to eat at least 5 portions of a variety of fruit and veg each day. Choose from fresh, frozen, tinned, dried, or juiced.

Remember that fruit juice and smoothies should be limited to no more than a combined total of 150ml a day.

Fruit and vegetables are a good source of vitamins, minerals and fibre.

Starchy food should make up just over a third of the food we eat. Choose higher fiber wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave skins on potatoes.

There are also higher fibre versions of white bread and pasta.

Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.

Milk, cheese, yogurt, and fromage frais are good sources of protein and some vitamins, and they’re also an important source of calcium, which helps keep our bones healthy.

Try to go for lower-fat and lower-sugar products where possible, like 1% fat milk, reduced-fat cheese, or plain low-fat yogurt.

These foods are good sources of protein, vitamins, and minerals. Pulses, such as beans, peas, and lentils, are good alternatives to meat because they’re lower in fat and higher in fiber and protein, too.

Choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.

Aim for at least 2 portions of fish every week, 1 of which should be oily, such as salmon or mackerel.

Unsaturated fats are healthier fats and include vegetable, rapeseed, olive and sunflower oils.

Remember all types of fat are high in energy and should be eaten sparingly.

These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.

They’re not needed in our diet, so should be eaten less often and in smaller amounts.

Water, lower-fat milks and lower-sugar or sugar-free drinks, including tea and coffee, all count.

Fruit juice and smoothies also count towards your fluid consumption, but they contain free sugars that can damage teeth, so limit these drinks to a combined total of 150ml a day.

How does the Eatwell Guide work?

The Eatwell Guide divides the foods we eat and drink into 5 main food groups.

Try to choose a variety of different foods from each of the groups to help you get a wide range of nutrients your body needs to stay healthy.

It’s important to get some fat in your diet, but foods that are high in fat, salt, and sugar have been placed outside of the circular image as they’re not necessary as part of a healthy, balanced diet and most of us need to cut down on these.

Unsaturated fats from plant sources (for example, vegetable oil or olive oil) are healthier types of fat.

But all types of fat are high in energy (calories), so they should only be eaten in small amounts.

On average, women should have around 2,000 calories a day (8,400 kilojoules) and men should have around 2,500 calories a day (10,500 kilojoules). Most adults consume more calories than they need.

Find out how food labels can help you choose between foods and pick those lower in calories, fat, saturated fat, sugar, and salt.

Combination foods

Many foods, such as pizzas, casseroles, pasta dishes and sandwiches, are combinations of the food groups in the Eatwell Guide.

With these meals, check the ingredients and think about how these fit with the sections on the guide to help you achieve a balanced diet.

Does the Eatwell Guide apply to everyone?

The Eatwell Guide applies to most of us, whether we’re a healthy weight or overweight, whether we eat meat or are vegetarian, and no matter what our ethnic origin.

Anyone with special dietary requirements or medical needs might want to check with a registered dietitian on how to adapt the Eatwell Guide to meet their individual needs.

Children under the age of 2

The Eatwell Guide does not apply to children under the age of 2 because they have different nutritional needs.

Between the ages of 2 and 5, children should gradually move to eat the same foods as the rest of the family in the proportions shown in the Eatwell Guide.

source: https://www.nhs.uk