The Eatwell Guide

This lesson covers the Eatwell Guide as required by AQA GCSE Food Preparation and Nutrition specification 8585, section 3.2.3. The Eatwell Guide is the UK government's current model for a healthy, balanced diet. You need to understand the proportions of each food group, how to use it for meal planning, and why it was introduced as a replacement for the earlier Eatwell Plate.

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What Is the Eatwell Guide?

The Eatwell Guide was published by Public Health England (PHE) in 2016, replacing the previous Eatwell Plate. It is a visual representation of the proportions in which different food groups should be consumed to achieve a healthy, balanced diet. The guide applies to most people over the age of two, regardless of weight, dietary restrictions, or ethnic background.

The guide is displayed as a plate divided into five unequal segments, each representing a food group. Foods and drinks that are high in fat, sugar, or salt sit outside the main plate, indicating they should be consumed only in small amounts and not as part of every meal.

Exam Tip: Make sure you can name all five food groups in the Eatwell Guide and state the approximate proportion each should contribute to the diet. This is a very commonly examined topic.

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The Five Food Groups

Food Group	Approximate Proportion	Key Nutrients Provided	Examples
Fruit and vegetables	About 39% (just over a third)	Vitamins (A, C), minerals (potassium), fibre, water	Apples, broccoli, carrots, peppers, oranges, frozen peas
Starchy carbohydrates	About 37% (just over a third)	Carbohydrate (starch), fibre, B vitamins, iron, calcium	Bread, rice, potatoes, pasta, cereals — choose wholegrain where possible
Proteins	About 12%	Protein, iron, zinc, B vitamins, omega-3 (oily fish)	Beans, pulses, fish, eggs, meat — aim for two portions of fish per week (one oily)
Dairy and alternatives	About 8%	Calcium, protein, vitamin A, vitamin B12	Milk, cheese, yoghurt, soya alternatives — choose lower-fat and lower-sugar options
Oils and spreads	About 1%	Fat-soluble vitamins (A, D, E, K), essential fatty acids	Unsaturated oils (olive, rapeseed, sunflower), low-fat spreads — use sparingly

Foods Outside the Guide

Foods and drinks high in fat, sugar, or salt — such as crisps, chocolate, biscuits, cakes, ice cream, sugary drinks, and butter — are shown outside the main plate. These should be eaten infrequently and in small amounts. They are not required for a balanced diet.

Exam Tip: The Eatwell Guide does not ban any food. It shows that high-fat, high-sugar foods should be consumed less often and in smaller portions, not eliminated entirely. This is a common misconception in exam answers.

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Visual Overview of the Eatwell Guide

graph TD
    A["Eatwell Guide"] --> B["Fruit & Vegetables<br/>≈ 39%"]
    A --> C["Starchy Carbohydrates<br/>≈ 37%"]
    A --> D["Proteins<br/>≈ 12%"]
    A --> E["Dairy & Alternatives<br/>≈ 8%"]
    A --> F["Oils & Spreads<br/>≈ 1%"]
    A -.-> G["High Fat / Sugar / Salt<br/>(outside the guide — eat less often)"]

    style A fill:#2c3e50,color:#fff
    style B fill:#27ae60,color:#fff
    style C fill:#f39c12,color:#fff
    style D fill:#8e44ad,color:#fff
    style E fill:#2980b9,color:#fff
    style F fill:#e67e22,color:#fff
    style G fill:#e74c3c,color:#fff

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Key Messages from the Eatwell Guide

1. Eat at least five portions of fruit and vegetables per day. Fresh, frozen, canned, dried, and juiced all count, but juice counts as only one portion regardless of how much you drink.
2. Base meals on starchy carbohydrates. Choose wholegrain or higher-fibre versions where possible (e.g. wholemeal bread, brown rice, wholewheat pasta).
3. Eat some beans, pulses, fish, eggs, meat and other protein foods. Include two portions of fish per week, one of which should be oily (e.g. salmon, mackerel, sardines).
4. Include some dairy or dairy alternatives. Choose lower-fat and lower-sugar options. Fortified soya drinks are a suitable alternative.
5. Use small amounts of unsaturated oils and spreads. Choose unsaturated fats (e.g. olive oil, rapeseed oil) over saturated fats (e.g. butter, lard, coconut oil).
6. Drink six to eight glasses of fluid per day. Water, lower-fat milk, sugar-free drinks, and tea/coffee all count. Limit fruit juice and smoothies to a combined total of 150ml per day.
7. Limit foods high in fat, salt, and sugar. These include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee, and ice cream.

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Portion Sizes and 5 A Day

A portion of fruit or vegetables is roughly 80 g (or one handful for an adult). Here are some practical examples:

Food	One Portion
Fresh fruit (apple, banana, orange)	1 medium piece
Small fruits (grapes, strawberries)	A cupped handful (about 80 g)
Dried fruit (raisins, apricots)	30 g (about 1 heaped tablespoon)
Vegetables (broccoli, carrots)	3 heaped tablespoons (about 80 g)
Tinned or frozen fruit/veg	Same weight as fresh (80 g)
Fruit juice or smoothie	150 ml (counts once only)
Beans and pulses	3 heaped tablespoons (counts once only)

Exam Tip: Potatoes do not count as one of your 5 A Day because they are classified as starchy carbohydrates. However, sweet potatoes, parsnips, swedes, and turnips do count.

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Using the Eatwell Guide for Meal Planning

When planning meals for a day, you should ensure:

• Breakfast includes starchy carbohydrates (e.g. porridge or wholemeal toast) and fruit.
• Lunch includes a portion of protein (e.g. beans on toast, egg sandwich), vegetables or salad, and a dairy element.
• Dinner is based around starchy carbohydrates (e.g. pasta, rice, potatoes) with protein and at least two portions of vegetables.
• Snacks are chosen from fruit, vegetables, or small portions of dairy (e.g. yoghurt).
• Drinks are mainly water, with limited sugary drinks and fruit juice.

Practical Example: Balanced Day Menu

Meal	Example	Food Groups Covered
Breakfast	Porridge with semi-skimmed milk and sliced banana	Starchy carbs, dairy, fruit
Snack	Apple and a small pot of yoghurt	Fruit, dairy
Lunch	Wholemeal pitta with hummus, mixed salad, and a glass of water	Starchy carbs, protein, vegetables
Snack	Carrot sticks with a small handful of nuts	Vegetables, protein
Dinner	Grilled salmon fillet, brown rice, steamed broccoli and peppers, olive oil dressing	Protein, starchy carbs, vegetables, oils

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Limitations of the Eatwell Guide

While the Eatwell Guide is a useful tool, it does have limitations:

• It is designed for the general population aged two and above. It may not be suitable for children under two, people with specific medical conditions, or those with very high energy needs (e.g. athletes).
• It does not give specific quantities in grams — it shows proportions, so individuals must interpret it in the context of their own energy requirements.
• It does not account for individual dietary needs such as food allergies, religious dietary laws, or ethical choices (vegetarian/vegan).
• Some critics argue that the proportion of starchy carbohydrates is too high and does not reflect the latest nutritional science.

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The Eatwell Guide vs the Eatwell Plate

Feature	Eatwell Plate (old)	Eatwell Guide (current, 2016)
Visual format	Circular plate	Plate with additional messages around the outside
Food groups	5 food groups	5 food groups (same structure)
High-fat/sugar foods	Included as a segment on the plate	Moved outside the plate
Hydration advice	Not shown	Shown — 6–8 glasses per day
Oil and spreads	Part of fat/sugar segment	Separate segment (1%)
Portion guidance	Limited	More detailed, with additional notes

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Common Exam Mistakes

• Stating that the Eatwell Guide says you must not eat any high-fat or sugary foods — it recommends eating them less often and in small amounts, not eliminating them.
• Confusing proportions — fruit and vegetables and starchy carbohydrates each make up about a third, not a quarter or a half.
• Forgetting that potatoes are starchy carbohydrates, not vegetables, for the purposes of the Eatwell Guide and 5 A Day.
• Not knowing that the Eatwell Guide replaced the Eatwell Plate in 2016.
• Stating that beans and pulses count as unlimited fruit/vegetable portions — they count as one portion only, no matter how much you eat.

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Summary

• The Eatwell Guide (2016) is the UK government's current model for healthy eating.
• It divides food into five groups: fruit and vegetables (~39%), starchy carbohydrates (~37%), proteins (~12%), dairy and alternatives (~8%), and oils and spreads (~1%).
• High-fat, high-sugar, and high-salt foods are shown outside the main plate.
• The guide recommends 5 A Day, basing meals on wholegrain starchy carbohydrates, including two portions of fish per week, choosing lower-fat dairy, and drinking 6–8 glasses of fluid daily.
• It is a guide to proportions, not exact quantities, and applies to most people aged two and above.
• Use the Eatwell Guide when planning meals to ensure a balanced intake of all macro- and micronutrients.

Exam Tip: When asked to evaluate a meal plan, always refer back to the Eatwell Guide. Check whether each food group is represented in the correct proportions and suggest specific improvements with reasons (e.g. "Add a portion of oily fish to increase omega-3 fatty acid intake for heart health").