Eatwell Guide explained: the 5 food groups on a real UK plate
You have seen the colourful plate on NHS leaflets and cereal boxes. Here is what each slice actually means in grams, glasses and portions, how it looks across a normal UK day, and a one-minute check to see how close your own day comes.
Last reviewed 1 November 2026 · Checked against NHS guidance · 14 min read
The short answer
The Eatwell Guide is the UK's official picture of a balanced diet. It splits food into 5 groups: fruit and vegetables (just over a third), starchy foods (just over a third), protein foods, dairy and alternatives, and a small amount of unsaturated oils and spreads. Foods high in fat, salt and sugar sit outside it. Aim for the balance over a day or a week, not at every single meal, and drink 6 to 8 glasses of fluid a day.
What the Eatwell Guide is, and what it is not
The Eatwell Guide is a policy tool, published by Public Health England in March 2016, that shows the proportions of the overall diet that should come from each type of food. It replaced the older "eatwell plate". The government's launch notice listed what changed: fruit, vegetables and wholegrain starchy foods got more room, sugary soft drinks were taken off the picture, foods high in fat, salt and sugar were moved to the edge, and advice on drinks appeared for the first time.
Three points are easy to miss, and they change how you use it:
- It is about the whole day or week. The NHS says you do not need to hit the balance at every meal. A light lunch and a vegetable-heavy dinner can balance each other out.
- It is for almost everyone from age 2. The NHS says it applies to most people whatever their weight, whether they eat meat or are vegetarian, and whatever their ethnic background. From age 2, children can eat the same foods as the rest of the family in the same proportions.
- It is not for babies and toddlers under 2, who have different needs, or for anyone with special dietary or medical needs without checking with a registered dietitian first.
The 5 food groups at a glance
Think of the plate as two big halves of everyday food, fruit and vegetables on one side and starchy foods on the other, with smaller slices for protein, dairy and oils. Here is the shape, then the numbers behind each slice.
- Fruit and vegetablesJust over a third of what you eat. At least 5 portions a day.
- Potatoes, bread, rice, pasta and other starchy foodsJust over a third. Wholegrain or higher fibre where you can.
- Beans, pulses, fish, eggs, meat and other proteinsA smaller slice. Include pulses and fish.
- Dairy and alternativesSmaller again. Lower fat and lower sugar options.
- Oils and spreadsA small amount of unsaturated types.
| Group | Share of your food | The official number to know | Everyday UK examples |
|---|---|---|---|
| Fruit and vegetables | Just over a third | At least 5 portions a day; an adult portion is 80g | Apple, banana, frozen peas, tinned tomatoes, a side salad |
| Starchy foods | Just over a third | Adults are advised to get 30g of fibre a day | Porridge oats, wholemeal bread, jacket potato, brown rice, wholewheat pasta |
| Protein foods | Smaller slice | 2 portions of fish a week (140g each), 1 oily | Baked beans, lentils, eggs, chicken, mackerel, tofu |
| Dairy and alternatives | Smaller than protein | Choose lower fat and lower sugar versions | Semi-skimmed milk, plain yoghurt, cheese, unsweetened soya drink |
| Oils and spreads | Small | Unsaturated types, in small amounts | Rapeseed, olive or sunflower oil, lower-fat spreads |
| Drinks | Around the plate | 6 to 8 cups or glasses a day | Water, lower-fat milk, tea, coffee, sugar-free drinks |
If you shop with the labels in mind as well, our companion guide to reading red, amber and green traffic light labels shows how the front of the pack connects back to this plate.
Fruit and vegetables: just over a third
This is the slice most of us fall short on. When the guide launched, Public Health England said only one in five people were meeting the 5 A Day recommendation. The good news is that fresh, frozen, tinned, dried and juiced fruit and vegetables all count, which makes it cheaper and easier than it sounds.
What counts as one adult portion, according to the NHS:
Two limits catch people out. Juice and smoothies count as 1 portion at most, however much you drink, and the NHS says to keep them to 150ml a day in total. Beans and pulses also count as 1 portion at most. Potatoes, yams, cassava and plantain do not count at all: they belong in the starchy slice.
Choose tinned fruit in natural juice rather than syrup, and tinned vegetables in water with no added salt or sugar. Dried fruit is sticky and sugary, so the NHS suggests eating it with meals rather than as a snack between them.
Starchy foods: the other third
Bread, potatoes, rice, pasta, oats and other starchy foods take up just over a third of the plate. The NHS suggests building meals around them and including at least one with each main meal. They are a main source of energy and carry fibre, B vitamins and other nutrients, particularly in their wholegrain forms.
Fibre is where most of us can gain. The NHS says adults should aim for 30g of fibre a day, while UK adults eat about 20g on average. A food with 6g or more of fibre per 100g counts as high fibre on its label. Small, everyday swaps close the gap faster than any special product:
- White toastWholemeal or granary toast
- Sugary flakesPorridge or plain wholewheat biscuits
- Peeled mashPotatoes cooked with the skins on
- White rice every nightBrown rice or bulgur wheat some nights
- Plain pasta sauceSauce with a tin of lentils or beans stirred in
Increase fibre gradually and drink plenty of fluid alongside it. If you prefer white bread or pasta, the NHS points out that higher-fibre white versions exist, so you do not have to give up foods your family likes.
Protein foods: beans, pulses, fish, eggs and meat
This slice is smaller than the first two, and it is deliberately broad. Beans and pulses sit alongside fish, eggs and meat because they bring protein too, with the bonus of fibre and very little fat. A tin of chickpeas or a bag of red lentils is one of the cheapest protein foods in any UK supermarket.
- Fish: the NHS advises at least 2 portions a week, each about 140g, with at least 1 of them oily, such as salmon, sardines or mackerel. Tinned and frozen fish count.
- Red and processed meat: if you eat more than 90g (cooked weight) a day, the NHS advises cutting down to 70g. Processed meat includes bacon, ham, sausages and salami.
- Lean choices: trim visible fat, grill rather than fry, and stretch mince with vegetables or pulses.
Vegetarians and vegans fit the same plate: the protein slice simply leans on beans, pulses, eggs, tofu and other plant proteins. Anyone with a restricted diet who is unsure about nutrients such as iron or vitamin B12 should speak to their GP or a registered dietitian.
Dairy and alternatives: smaller, but useful
Milk, cheese, yoghurt and fromage frais, plus alternatives such as soya drinks and soya yoghurts, make up a smaller slice still. The NHS describes them as good sources of protein and some vitamins, and an important source of calcium, which helps keep bones healthy.
The guide's advice here is about the version you pick rather than cutting the group out. Semi-skimmed, 1% or skimmed milk, plain yoghurt you sweeten yourself with fruit, and strong cheese used in smaller amounts all keep this slice working for you. If you use a plant drink, check the label for added calcium and choose an unsweetened one.
The edge of the plateOils, spreads and the foods outside the plate
The thin purple slice is for unsaturated oils and spreads such as vegetable, rapeseed, olive and sunflower oil, used in small amounts. All fats are high in energy, so a measured spoonful goes further than a free pour.
Outside the plate altogether sit foods and drinks high in fat, salt and sugar: chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream. The NHS says these are not needed in a healthy diet, so if you have them, have them less often and in smaller amounts.
| What to keep an eye on | What UK guidance says |
|---|---|
| Saturated fat | No more than 30g a day for men and 20g a day for women; children should have less |
| Free sugars | No more than 30g a day for adults (about 7 sugar cubes). Free sugars include sugar added to food and the sugars in honey, syrups and fruit juice |
| Salt | No more than 6g a day for adults and children aged 11 and over, about a level teaspoon |
| Drinks | 6 to 8 cups or glasses a day; water, lower-fat milk, tea, coffee and sugar-free drinks all count |
Much of that salt and sugar is already in food when you buy it, in bread, cereals, sauces and ready meals, which is why the label matters as much as the salt shaker.
Put it on a plateA real UK day on the Eatwell Guide
Here is how the proportions can look across one ordinary weekday, using food from any UK supermarket.
Illustrative example, not a personal meal plan- 1Breakfast, 7:30am
Porridge made with semi-skimmed milk, topped with a sliced banana. A mug of tea.
- 2Mid-morning
An apple and a glass of water.
- 3Lunch, 12:30pm
Wholemeal sandwich with tinned mackerel or egg, cucumber and lettuce, plus 7 cherry tomatoes on the side.
- 4Afternoon
A small pot of plain yoghurt with a heaped tablespoon of raisins stirred in.
- 5Dinner, 6:30pm
Chicken and red lentil curry cooked with a little rapeseed oil, onions and frozen spinach, served with brown rice and 3 heaped tablespoons of peas.
- 6Through the day
Water, tea or coffee and a glass of milk to reach 6 to 8 drinks.
That day reaches 5 portions of fruit and vegetables, includes a starchy food with every meal, has two protein foods and two dairy foods, and uses a small amount of unsaturated oil. Swap the chicken for more lentils and it is vegetarian without changing the plate. If you are eating for pregnancy, our pregnancy meal plan adds the extra food safety rules that apply then.
Real food, not single ingredientsHow to read mixed dishes on the plate
Most of what we eat is combined: lasagne, curry, pizza, sandwiches. The NHS suggests thinking about the main ingredients and where each one sits on the plate. Then ask one question: which slice is missing?
| Dish | Slices it already covers | Quick balance fix |
|---|---|---|
| Spaghetti bolognese | Starchy, protein, some veg in the sauce | Add grated carrot and a tin of lentils to the sauce; wholewheat pasta |
| Cheese and tomato pizza | Starchy, dairy | Smaller slice, big salad or a bowl of vegetable soup alongside |
| Beans on toast | Starchy, protein (beans also count as 1 portion of veg) | Wholemeal toast, reduced salt and sugar beans, fruit afterwards |
| Chicken curry with rice | Protein, starchy | Stir in frozen spinach or peppers; brown rice; plain yoghurt on the side |
| Jacket potato with cheese | Starchy, dairy | Half the cheese, add beans or tuna, and a side salad |
1-minute plate check: how close was yesterday?
Tick everything that was true for you yesterday. Nothing is saved or sent anywhere.
Know the plate, but still unsure what to cook on a Tuesday?
- A printable Eatwell plate and a meal balance checker for your own meals
- A 7-day tracker to see your week, not just one day
- Five short modules you can finish in an evening, 1 hour 10 minutes in total
6 common misreadings of the Eatwell Guide
The balance is across a day or a week. One meal heavy on vegetables and another heavy on starchy food can add up to the right picture.
They make up just over a third of the plate, and meals are meant to be built around them, ideally in wholegrain or higher-fibre forms.
Frozen, tinned, dried and juiced fruit and vegetables count too, with the 150ml limit for juice and smoothies.
Unsaturated oils and spreads have their own small slice. It is butter, ghee and other foods high in fat, salt and sugar that sit outside.
The slice includes beans, pulses, fish and eggs, and the NHS describes pulses as a low-fat, high-fibre alternative to meat.
It is a picture of balanced eating for most people from age 2, whatever their weight. It does not set calorie targets or promise any result.
If you want to see the same plate applied to a particular stage of life, our menopause diet guide shows how the Eatwell proportions stay the same while the priorities shift towards bones and heart.
Do this weekYour 7-day Eatwell starter plan
Changing everything at once rarely lasts. Try one small step a day, and by the end of the week your usual meals will already be closer to the plate.
- Look at yesterdayDo the plate check above and note which slice was thinnest.
- Add one vegetableStir a handful of frozen peas, spinach or mixed veg into one dinner.
- Make one wholegrain swapWholemeal bread, porridge or skin-on potatoes for one meal.
- Plan a pulse or fish mealLentil soup, bean chilli, or a tinned salmon or sardine sandwich.
- Check one drinkSwap one sugary drink for water, milk or a sugar-free option, and keep juice to one small glass.
- Fix one mixed dishUse the table above to add the missing slice to a family favourite.
- Write next week's 5 dinnersUse the plate as your checklist for each one. Planning is where the habit sticks.
If day 7 is the hard part, a structured routine helps. The Healthy Meal Planning course walks you through planning a balanced week in about 20 minutes, with a shopping list sorted by aisle.
When to speak to your GP or a registered dietitian
- You have a health condition, such as diabetes, kidney disease or a digestive condition, or take medicines that affect what you can eat.
- You are pregnant, breastfeeding or planning a pregnancy and want advice for your own situation.
- You have a food allergy or intolerance, or follow a restricted diet and are worried about missing nutrients.
- You are worried about your child's growth or eating, especially under age 2, when the Eatwell Guide does not apply. A health visitor can also help.
- You have lost weight without trying, have a poor appetite, or notice changes in your bowel habits. Your pharmacist can also advise on minor issues.
Make the Eatwell Guide your weekly routine
This article explains the plate. Our short courses add the tools: printable plates, balance checkers, 7-day planners and trackers that turn it into a habit. They are educational, written by Dr Aqsa Mukhtiar, and do not treat any condition. See all our nutrition courses.
Understanding the Eatwell Guide
The plate section by section with official UK numbers, plus a printable Eatwell plate, meal balance checker and 7-day tracker.
Healthy Meal Planning
Plan a balanced week in about 20 minutes, with an aisle-sorted shopping list, batch-cooking plan and leftovers plan.
Healthy Eating on a Budget
Follow the plate with low-cost foods from every group, using a budget meal planner and cost-per-meal tools.
Full refund within 14 days if you have completed less than 20% of the course and no certificate has been issued. Courses are educational and do not treat any condition.
Related guides
- Traffic light food labels: what red, amber and green mean in the supermarket.
- Menopause diet UK: the balanced plate with a bone and heart focus.
- Pregnancy meal plan UK: a balanced week with pregnancy food safety built in.
- Which course should I take?: find the right MyNutriCare course for your goal.
Eatwell Guide questions people ask
What are the 5 food groups in the Eatwell Guide?
The five groups are fruit and vegetables; potatoes, bread, rice, pasta and other starchy carbohydrates; beans, pulses, fish, eggs, meat and other proteins; dairy and alternatives; and oils and spreads. Foods high in fat, salt and sugar sit outside the guide.
How much of my plate should be fruit and vegetables?
The NHS says fruit and vegetables should make up just over a third of the food you eat each day, with at least 5 portions of a variety. An adult portion is 80g, and fresh, frozen, tinned, dried and juiced all count.
Does the Eatwell Guide apply to children?
It applies from age 2. From then on, children can eat the same foods as the rest of the family in the proportions shown. It does not apply to children under 2, who have different nutritional needs. Ask your health visitor or GP if you are unsure.
Do I need to follow the Eatwell Guide at every meal?
No. The NHS says you do not need to achieve the balance with every meal. Aim for it over a day or even a week, so one meal can make up for another.
How many drinks a day does the Eatwell Guide recommend?
The government recommends 6 to 8 cups or glasses of fluid a day. Water, lower-fat milk, sugar-free drinks, tea and coffee all count. Fruit juice and smoothies count too, but keep them to 150ml a day in total.
When did the Eatwell Guide replace the eatwell plate?
Public Health England published the Eatwell Guide in March 2016 to replace the eatwell plate. It gave more room to fruit, vegetables and wholegrain starchy foods, removed sugary drinks from the image and added advice on drinks.
Is the Eatwell Guide suitable for vegetarians?
Yes. The NHS says it applies whether or not you eat meat. The protein slice can come from beans, pulses, eggs, tofu and other plant proteins. If you follow a restricted diet and are worried about nutrients, speak to your GP or a registered dietitian. You can browse every course and guide on the My Nutri Care home page.
Sources
- NHS: The Eatwell Guide (last reviewed 29 November 2022)
- Public Health England: New Eatwell Guide illustrates a healthy, balanced diet (17 March 2016)
- GOV.UK and Food Standards Agency: The Eatwell Guide and resources
- NHS: 8 tips for healthy eating (last reviewed 22 November 2022)
- NHS: 5 A Day portion sizes (last reviewed 19 July 2022)
- NHS: How to get more fibre into your diet (last reviewed 2 March 2026)
- NHS: Meat in your diet (last reviewed 1 May 2024)
- NHS: Fat, the facts (last reviewed 14 April 2023)
- NHS: Sugar, the facts (last reviewed 19 May 2023)
- NHS: Salt, the facts (last reviewed 17 April 2023)
- NHS: How to read food labels (last reviewed 30 June 2026)
This article is general information based on UK public health guidance. It is not medical advice and does not replace advice from a health professional. If you have a health condition, take medicines, are pregnant, or have questions about your own or your child's diet, speak to your GP, pharmacist or a registered dietitian.
