The Eatwell Guide

The Eatwell Guide: Your Simple Guide to Healthy Eating

The Eatwell Guide shows how to balance your diet by telling you how much to eat from each food group for a healthy lifestyle. You don’t have to get this balance perfect in every meal—just try to aim for it over the course of a day or week.

Fruit and Vegetables

• Eat at least 5 portions of a variety of fruits and vegetables each day.

• These should make up just over a third of your daily food intake.

• You can choose fresh, frozen, tinned, dried, or juiced options.

• Limit fruit juice and smoothies to a total of 150ml per day, as they can be high in sugar.

• Fruits and vegetables provide essential vitamins, minerals, and fiber.

Starchy Carbohydrates

• Base your meals on starchy foods like potatoes, bread, rice, and pasta.

• These should also make up just over a third of your diet.

• Opt for wholegrain or higher fiber options, like whole wheat pasta and brown rice.

• Starchy foods are a great source of energy and nutrients.

Protein Foods

• Include protein sources like beans, pulses, fish, eggs, and meat in your diet.

• These foods provide protein, vitamins, and minerals.

• Pulses (like beans and lentils) are great meat alternatives because they are low in fat and high in fiber.

• Aim for at least 2 portions of fish each week, including one oily fish like salmon or sardines.

• Choose lean cuts of meat and reduce consumption of red and processed meats.

Dairy and Alternatives

• Incorporate dairy or dairy alternatives like milk, cheese, and yogurt.

• These are important for protein and calcium, which helps keep your bones strong.

• Choose lower-fat and lower-sugar options when possible, like semi-skimmed milk or plain low-fat yogurt.

Fats and Oils

• Use unsaturated oils and spreads in small amounts.

• Healthier fats come from sources like vegetable, olive, and sunflower oils.

• Remember that all fats are high in calories, so use them sparingly.

Foods High in Fat, Salt, and Sugar

• Limit foods high in fat, salt, and sugar.

• This includes chocolate, cakes, sugary drinks, and ice cream.

• These foods aren’t necessary for a balanced diet and should be enjoyed less often.

Staying Hydrated

• Drink plenty of fluids. Aim for 6 to 8 cups or glasses a day.

• Water, lower-fat milks, and sugar-free drinks count, as do small amounts of fruit juice and smoothies.

Understanding the Guide

The Eatwell Guide divides foods into five main groups. It’s important to eat a variety from each group to get the nutrients your body needs. While fats are essential, foods high in fat, salt, and sugar should be eaten in moderation.

On average, women need about 2,000 calories a day and men about 2,500 calories, but individual needs can vary based on activity levels.

Combination Foods

Many meals, like pizzas or sandwiches, combine different food groups. Check the ingredients to see how they fit into the Eatwell Guide for a balanced meal.

Who Can Use the Eatwell Guide?

The Eatwell Guide is suitable for most people, whether you’re a healthy weight or overweight, vegetarian, or from any background. Those with specific dietary needs should consult a dietitian for personalized advice.

For Young Children

The Eatwell Guide is not meant for children under 2 years old, as their nutritional needs are different. After age 2, children can start eating similar foods to the rest of the family in the recommended proportions.

For more details, you can download the Eatwell Guide booklet from GOV.UK.

Additional Support

For more tips on healthy eating, managing your weight, and understanding food labels, visit the NHS website.