The Eatwell Guide – how to achieve a healthy, balanced diet

Food group Key message How much should I eat? Some examples of what foods are included? Tips for healthier choices
Fruit and “Eat at least 5 portions of 5 A DAY: All fruit and vegetables, including fresh, dried, frozen, - Eat a variety of lots of different types of fruit and vegetables.
vegetables ⁻ One portion = 80g canned and juiced varieties.
a variety of fruit and
⁻ One portion of dried fruit = 30g - Add a banana to your breakfast cereal for extra sweetness.
vegetables every day”. ⁻ One portion of 100% unsweetened Dried and juiced varieties can each only count as a
fruit juice/smoothie = limit to maximum of 1 of your 5 A DAY. - Try having fruit as a morning snack, and vegetable sticks like carrot,
combined total of 150ml per day cucumber or celery as an afternoon snack with some low fat hummus.
Potatoes are not part of this group. They are included in
the starchy carbohydrates group. - Add grated carrot or courgette to your pasta sauces like bolognaise.
Potatoes, bread, “Choose wholegrain or We should base our meals on starchy Potatoes, bread, rice, breakfast cereals, oats, pasta, - Choose wholegrain varieties. They contain more fibre and other nutrients
rice, pasta carbohydrates. noodles, maize, cornmeal, couscous, bulgur, polenta, (e.g. wholemeal bread, whole wheat pasta or brown rice).
higher fibre versions with
and other millet, spelt, wheat, pearl barley, yams and plantains.
starchy less added fat, salt and This group should make up just over a - Leave the skins on potatoes for extra fibre.
carbohydrates sugar”. third of the food we eat.
- Don’t add too much fat to these foods (like butter, mayonnaise or
creamy sauces), as this adds lots of extra calories.
Dairy and dairy “Choose lower fat and We should try and have some milk and Milk, cheese, yogurt, fromage frais, quark, cream cheese, - Use food labels to help choose lower fat and sugar versions, such as semi
alternatives dairy foods (or dairy alternatives) in dairy calcium-fortified alternatives to these foods, such skimmed milk or 1% fat milk, low fat yogurt and reduced fat cheese.
lower sugar options”.
our diet each day. as soya drinks and soya yogurts.
- Use less of standard versions, e.g. choose a strong flavoured cheese to
Note: Butters, creams and dairy ice-creams are not make a sauce like mature cheddar, so you can use less.
included in this group as they are high in saturated fat.
- Choose unsweetened, calcium-fortified dairy alternatives.
Beans, pulses, fish, “Eat more beans and Eating some foods from this group each Meat and poultry, white fish, oily fish, shellfish, nuts, -Choose lean cuts of meat and mince, and remove any visible fat on meat
eggs, meat and other day is important. eggs, beans and other pulses, and vegetarian meat or skin on chicken to lower our saturated fat intake.
pulses. Have 2 portions of
proteins alternatives such as tofu or mycoprotein.
sustainably sourced fish per High consumers of red or processed - Grill, bake or poach meat and fish rather than frying, and try to avoid
week, one of which is oily. meat per day (90g or over) should try fish in batter, breadcrumbs or pastry, as they can be high in fat and salt.
Eat less red and processed to cut down (no more than 70g).
- Pulses (lentils, chickpeas, beans) are good alternatives to meat as they’re
meat”.
low in fat, and high in fibre. Why not use in curries, stews or soups.
Oils and spreads “Choose unsaturated oils Unsaturated fats provide essential Unsaturated oils (vegetable oil, rapeseed oil, olive oil and - Try to replace saturated fats with small amounts of unsaturated fats,
fatty acids and fat soluble vitamins - so sunflower oil); soft spreads made from unsaturated oils. which could help to reduce the risk of heart disease, e.g. rapeseed oil
and spreads and eat in
they’re an important part of your diet. instead of coconut oil or butter.
small amounts”. But, consumption should still be limited Note: Butter is high in saturated fat and is not included
as they are high in calories. in this group. - Remember, all types of fat are high in calories, so we should use these in
small amounts to help maintain a healthy weight.
Foods to eat less often This group is not needed as If you do choose to include these foods Foods/drinks high in saturated fat, salt and sugar - - Rather than spreading butter, jam, marmalade or honey on your toast,
and in small amounts in your diet, they should be consumed Chocolate and sweets, cakes and biscuits, puddings and try a scrape of low-fat spread or sliced banana instead.
part of a healthy, balanced
infrequently and in small amounts. pastries, jams, table sugar, syrups and honey, savoury
diet. snacks like crisps and pretzels, rich sauces and gravies, - Go for wholemeal fruit scones, fruit loaf or oatcakes instead of
The majority are consuming too much butter and ghee, cream and ice-cream, mayonnaise, fried croissants, pastries, biscuits or cakes.
saturated fat, sugars and salt foods and sugar-containing soft drinks.
- If you like fizzy drinks why not try diluting a small amount fruit juice
with sparkling water and choose diet versions where possible.

This resource is designed for consumers who want to find out more about healthy eating.
Resource made October 2016. Next review due October 2019.
For more information on the sources used in this text, please contact postbox@nutrition.org.uk