The Eatwell Guide is published by Public Health England & shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet. You don't need to achieve the balance with every meal but try to get the balance right over a day or even a week.
Take a look at the diagram & information below or download & print the full Eatwell Guide Booklet here.
Combination food groups
Many foods, such as pizzas, casseroles, pasta dishes & sandwiches, are combinations of the food groups in the Eatwell Guide. With these meals, check the ingredients & think about how these fit with the sections on the guide to help you achieve a balanced diet.
Is it for anyone?
The Eatwell Guide applies to most of us, whether we're a healthy weight or overweight, whether we eat meat or are vegetarian, & 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 2
The Eatwell Guide doesn't apply to children under the age of two, because they have different nutritional needs. Between the ages of two & five, children should gradually move to eating the same foods as the rest of the family, in the proportions shown in the Eatwell Guide. Read more about babies, toddlers & young children's nutritional needs in the NHS Choices Your baby's first solid foods page.
Eatwell guide infograph
1. Fruit and vegetables
Eat at least five portions of a variety of fruit and vegetables a day.
2. Starchy foods
Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates. Choose wholegrain where possible.
3. Milk and dairy
Have some dairy or dairy alternatives (such as soya drinks and yoghurts). Choose lower-fat and lower-sugar options.
4. Protein foods
Eat some beans, pulses, fish, eggs, meat & other protein. Aim for at least two portions of fish every week – one of which should be oily, such as salmon or mackerel.
5. Oils and spreads
Choose unsaturated oils and spreads and eat in small amounts.
6. Less fat, sugar and salt
Eat foods high in fat, salt and sugar less often and in small amounts.
7. Water and fluids
Drink plenty of fluids, the government recommends 6-8 cups/glasses a day.