The Eatwell Guide

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 Eatwell models throughout the world
Spain

Thailand India

Australia

Canada
Argentina St Lucia
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The progression of UK food based models

1994 2007 2016

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The Eatwell Guide
In the UK, the healthy eating model is known as
the Eatwell Guide. The Eatwell Guide applies to
most people regardless of weight, dietary
restrictions/preferences or ethnic origin.

It doesn’t apply to children under two years

because they have different nutritional needs.
Children aged two to five years should gradually
move to eating the same foods as the rest of their
family, in the proportions shown on the Eatwell
Guide.

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Key messaging
The Eatwell Guide shows the proportions in
which different groups of foods are needed in
order to have a well-balanced and healthy diet.

The proportions shown are representative of food

eaten over a day or more, not necessarily at each
mealtime.

Choose a variety of different foods from each food

group to help get the wide range of nutrients the
body needs to stay healthy.

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Key messaging
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.

The Eatwell Guide divides foods into

groups, depending on their nutritional role
and shows the proportions of each of the
groups needed for a healthy, varied diet.

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The food groups
Let’s take a closer look at each food
group.

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The food groups
Fruit and vegetables
Potatoes, bread, rice, pasta and other starchy
carbohydrates
Beans, pulses, fish, eggs, meat and other proteins
Dairy and alternatives
Oils and spreads
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Key messages
Eat at least 5 portions of a variety of fruit and vegetables every day.

Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing
wholegrain versions where possible.

Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish
every week, one of which should be oily).

Have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and
lower sugar options.

Choose unsaturated oils and spreads and eat in small amounts.

Drink 6-8 cups/glasses of fluid a day.

If consuming foods and drinks high in fat, salt or sugar have these less often and in small amounts.
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Fruit and vegetables
Fruit and vegetables should make up
just over a third of the food we eat each A portion is 80g or any of these:
day. • 1 apple, banana, pear, orange or
other similar-size fruit;
Aim to eat at least five portions of a
variety of fruit and vegetables each day. • 3 heaped tablespoons of
vegetables;
Choose from fresh, frozen, canned, dried • a dessert bowl of salad;
or juiced. • 30g of dried fruit
(counts as a maximum of one portion a day);

• 150ml glass of fruit juice or

smoothie
(counts as a maximum of one portion a day).

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Potatoes, bread, rice, pasta and other starchy
carbohydrates
Starchy food should make up just over a
third of the Base your meals around starchy
food we eat. carbohydrate foods:
Choose higher-fibre, wholegrain varieties • start the day with a wholegrain
when you can by purchasing wholewheat breakfast cereal - choose one lower in
pasta, brown rice, or simply leaving the salt and sugars;
skins on potatoes. • have a sandwich for lunch;
• round off the day with potatoes,
pasta or rice as a base for your
evening meal.

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Potatoes, bread, rice, pasta and other starchy
carbohydrates
Why choose wholegrain?
Wholegrain food includes:
Wholegrain food contains more fibre than
white or refined starchy food, and often • wholemeal and wholegrain bread,
more of other nutrients. We also digest pitta and chapatti;
wholegrain food more slowly so it can • wholewheat pasta;
help us feel full for longer.
• brown rice;
Remember, you can also purchase high • wholegrain breakfast cereals and
fibre white versions of bread and pasta whole oats.
which will help to increase your fibre
intake.

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Beans, pulses, fish, eggs, meat and other
proteins
These foods are sources of protein, vitamins and minerals, so it is important to eat
some foods from this group.
Beans, peas and lentils (which are all types of pulses, sometimes called ‘legumes’)
are good alternatives to meat because they’re naturally very low in fat, and they’re
high in fibre, protein and vitamins and minerals. Other vegetable-based sources of
protein include tofu, bean curd and mycoprotein.
Aim for at least two portions (2 x 140g) of fish a week, including a portion of oily fish.
Most people should be eating more fish, but there are recommended limits for oily fish,
crab and some types of white fish.*
*Please see www.nhs.uk/Livewell/Goodfood/Pages/fish-shellfish.aspx
Also www.msc.org/ for more guidance on sustainably sourced fish.

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Beans, pulses, fish, eggs, meat and other
proteins
Some types of meat are high in fat,
particularly saturated fat. So when you’re To cut down on fat:
buying meat, remember that the type of • choose lean cuts of meat and go
cut or meat product you choose, and how for leaner mince;
you cook it, can make a big difference.
• cut the fat off of meat and the skin
If you eat more than 90g of red or off of chicken;
processed meat per day, try to cut down • try to grill meat and fish instead of
to no more than 70g per day. The term frying;
processed meat includes sausages,
bacon, cured meats and reformed meat • have a boiled or poached egg
products. instead of fried.

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Dairy and alternatives
• Try to have some milk and dairy food
Go for lower fat and lower sugar
(or dairy alternatives) such as cheese, products where possible. For
yoghurt and fromage frais. example, try:
• These are good sources of protein and • 1% fat milk which contains about half
the fat of semi-skimmed milk without a
vitamins, and they’re also an important noticeable change in taste or texture;
source of calcium, which helps to keep • reduced fat cheese which is also widely
our bones strong. available;
• Some dairy food can be high in fat and • have a smaller amount of the full-fat
varieties less often;
saturated fat, but there are plenty of
lower-fat options to choose from. • going for unsweetened,
calcium-fortified versions when buying
dairy alternatives.

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Oils and spreads
Although some fat in the diet is essential, generally we are eating too much saturated
fat and need to reduce our consumption.
Unsaturated fats are healthier fats that are usually from plant sources and in liquid
form as oil, for example vegetable oil, rapeseed oil and olive oil.
Swapping to unsaturated fats will help to reduce cholesterol in the blood, therefore it is
important to get most of our fat from unsaturated oils.
Choosing lower fat spreads, as opposed to butter, is a good way to reduce your
saturated fat intake.
Remember that all types of fat are high in energy and should be limited in the diet.

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Hydration
Aim to drink 6-8 glasses of fluid every day.
Water, lower fat milk and sugar-free drinks including tea and coffee all count.
Fruit juice and smoothies also count towards your fluid consumption, although
they are a source of free sugars and so you should limit consumption to no
more than a
combined total of 150ml per day.
Sugary drinks are one of the main contributors to excess sugar consumption
amongst children and adults in the UK.
Swap sugary soft drinks for diet, sugar-free or no added sugar varieties to
reduce your sugar intake in a simple step.

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Foods high in fat, salt and sugars
This includes products such as chocolate, cakes, biscuits, full-sugar soft
drinks, butter and ice-cream.
These foods are not needed in the diet. If they are included, have infrequently
and in small amounts.
If you consume these foods and drinks often, try to limit their consumption so
you have them less often and in smaller amounts. Food and drinks high in fat
and sugar contain lots of energy, particularly when you have large servings.
Check the label and avoid foods which are high in fat,
salt and sugar!

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Key messages summary
Eat at least 5 portions of a variety of fruit and vegetables every day.
Base meals on potatoes, bread, rice, pasta or other starchy
carbohydrates; choosing wholegrain versions where possible.
Eat some beans, pulses, fish, eggs, meat and other proteins (including
2 portions of fish every week, one of which should be oily).
Have some dairy or dairy alternatives (such as soya drinks); choosing
lower fat and lower sugar options.
Choose unsaturated oils and spreads and eat in small amounts.
Drink 6-8 cups/glasses of fluid a day.
If consuming foods and drinks high in fat, salt or sugar have these less often and in small amounts.

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 The Eatwell Guide

For further information, go to:

www.foodafactoflife.org.uk

This resource meets the Guidelines for producers and users of school education resources about food.
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