Eatwell Plate

Eatwell Plate

What is it?

The Eatwell Plate is a pictorial summary of the main food groups and their recommended proportions for a healthy diet. It is the method for illustrating dietary advice by the Department of Health, issued officially by the government of the United Kingdom.

Carbohydrates

Bread, pasta, grains, cereals, rice, couscous, potatoes etc.

Carbohydrates are starchy foods and should make up one-third of your plate as they help to fill you up. Try to eat wholegrain varieties where possible because once broken down, they are released into the bloodstream more slowly, giving you energy for longer. 

Fruit and vegetables

Fruit and veg should make up a third of your daily food intake. Try to eat a variety and mix up the colours – darkly-coloured fruit and veg contain more antioxidants, which are great for your health. Fruit and vegetables have different nutritional benefits so you should eat as much variety as possible.

Dairy foods

Butter, yoghurt, cream, cheese, milk etc.

The calcium you get from dairy foods is really important for strong bones and healthy teeth, but as these foods are generally quite high in fat they should only be enjoyed in small quantities. 

Protein (non-dairy)

Meat, fish, eggs, beans, lentils, pulses nuts, vegetable protein etc.

Protein is a vital part of your diet because it is essential for growth and repair of body tissue. You only need a small amount to get all the benefits, and you should try to eat high-quality protein. Aim for a diet packed with beans, pulses and lentils, and good-quality meat and fish rather than meat or fish that has been deep-fried or battered in breadcrumbs!

Foods and drinks high in fat and/or sugar

Cakes, crisps, chocolate, sweets, fizzy drinks etc.

It probably won’t come as a shock to hear that the things in this food group should only be enjoyed occasionally. A diet packed with these foods will lead to weight gain and put you at higher risk of diabetes, cancer and heart disease. Foods in this group also create an instant ‘sugar high’ or energy rush. If the body becomes accustomed to this feeling it can become dependent on it, and then you risk becoming trapped in a cycle of highs and lows where you’re constantly craving sugary foods.