What is the Eatwell Guide? A balanced diet explained

The Eatwell Guide is a useful way of knowing how much of each food group you should eat to stay healthy. The Health and Food Supplement Information Service (HSIS) says that including each of these groups in your diet can help reduce your chance of developing some serious health conditions such as heart disease, diabetes and stroke.

What is the Eatwell Guide?

The Eatwell Guide - created by Public Health England - is a tool that shows the recommended amounts of different food groups needed for a healthy diet. It breaks down the perfect proportions of these groups in a simple, visual way.

Isabelle Spellissy, registered associate nutritionist, Innermost, London, UK explains: "The Eatwell Guide acts as a general framework for a balanced diet, and is designed to be adaptable for the UK population. Its recommendations are broader than some diets - such as the Mediterranean diet - though it still emphasises the importance of eating fruits, vegetables, whole grains and lean protein sources."

Sebnem Unluisler, Chief Longevity Officer and Genetic Engineer, London Regenerative Institute says that the Eatwell Guide provides guidance on the types and amounts of foods you should eat to make sure your body receives all the necessary nutrients.

"The Guide advises that you reduce your intake of foods high in fat, sugar, and salt - such as sweets, fried foods, and sugary drinks," says Unluisler. "It encourages you to drink water as your go-to beverage, suggesting low-fat milk or unsweetened drinks as alternatives."

The Eatwell Guide

Source: Public Health England in association with the Welsh Government, Food Standards Scotland and the Food Standards Agency in Northern Ireland

Graphic: Ben Hudson

How can the Eatwell Guide help you?

A nutritious diet is crucial for your wellbeing. A balanced intake of nutrients can boost energy, maintain a healthy weight, and keep your body functioning well.

Spellissy says: "By focusing on a variety of food groups, the Eatwell Guide ensures you're getting all the necessary vitamins, minerals, fibre and healthy fats needed for overall wellness."

Healthy ageing plays a crucial role in maintaining cellular health, and reducing your chance of age-related conditions.

Unluisler says: "A high intake of fruits and vegetables - rich in vitamins, minerals and antioxidants - will protect your skin, and reduce the signs of ageing."

She adds that by encouraging the consumption of whole grains and limiting sugary foods, following the Eatwell Guide can contribute to stable blood sugar levels, reducing the likelihood of insulin resistance and type 2 diabetes.

Who should follow the Eatwell Guide?

The Eatwell Guide is designed to serve a wide range of the UK population, making it a suitable dietary model for most people - including children over two years of age, and older adults.

Spellissy says, that people with specific dietary needs may need to modify certain aspects of the Eatwell Guide to fit their personal nutritional requirements.

"Adjustments might also be required if you're pregnant, an athlete, older, or following a vegetarian or vegan diet," adds Spellissy.

How to use the Eatwell Guide

Planning meals and controlling portion sizes help make the Eatwell Guide easier to follow, and ensure you're following its daily recommendations.

Spellissy advises you start by filling half your plate with fruits and vegetables - a quarter with starchy carbohydrates, preferably whole grains, and the remaining quarter with protein.

Try new recipes that incorporate different food groups - these could include stir-fries or salads that combine various vegetables and proteins.

If you have specific dietary needs you should work with a registered dietitian to customise the Eatwell Guide to your requirements. This will ensure you're meeting your nutritional goals, while addressing any health concerns.