The Eatwell Guide
- The Eatwell Guide shows the proportions of food groups for a healthy, balanced diet.
- Fruit and vegetables: just over a third; aim for at least 5 portions a day.
- Potatoes, bread, rice, pasta and other starchy carbohydrates: just over a third; choose wholegrain.
- Beans, pulses, fish, eggs, meat and other proteins: eat more beans and pulses, 2 portions of fish a week (one oily), and less red and processed meat.
- Dairy and alternatives: choose lower-fat and lower-sugar options.
- Oils and spreads: unsaturated types, in small amounts. Drink 6 to 8 glasses of fluid a day.
Needs at different life stages
- Babies and toddlers: breast or formula milk at first; toddlers need full-fat milk and energy for growth.
- Children and teenagers: energy and protein for growth, calcium and vitamin D for bones, and iron (especially girls).
- Adults: a balanced diet to maintain health and avoid weight gain.
- Older adults: fewer calories but plenty of calcium, vitamin D, fibre and fluid.
- Pregnant women: folic acid, iron, calcium and vitamin D; avoid risky foods such as unpasteurised cheese, pâté and raw eggs.
Special diets
- Vegetarians don't eat meat or fish; vegans eat no animal products and need B12, iron, calcium and protein complementation.
- Coeliac disease: gluten (in wheat, barley and rye) must be avoided.
- Lactose intolerance: avoid or limit milk sugar.
- Nut allergy: nuts must be avoided completely, as they can cause anaphylaxis.
Key terms
- Eatwell Guide
- The UK's guide to the proportions of food groups in a healthy diet.
- Balanced diet
- A diet with the right proportions of nutrients for a person's needs.
- Vegan
- A person who eats no animal products.
- Coeliac disease
- A condition where the body reacts to gluten.
- Lactose intolerance
- Being unable to digest lactose, the sugar in milk.
- Anaphylaxis
- A severe, life-threatening allergic reaction.