The eatwell plate
(Extension)
© BRITISH NUTRITION FOUNDATION 2013
Learning objectives
To understand that a healthy diet is made up
from a variety and balance of different foods and
drinks, as depicted in The eatwell plate.
To learn more about the different food groups of
The eatwell plate model.
To understand and be able to categorise foods
and drinks into groups as depicted in The eatwell
plate.
To be able to classify composite dishes.
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Healthy diet
A healthy diet comprises a
balance of a variety of foods.
This provides all the nutrients
that are needed by the body.
Energy is important for life and
this is provided by the
carbohydrate, protein and fat
in the diet.
Getting the right amounts of
vitamins, minerals, dietary fibre
and water is also important for
health.
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Healthy diet
All foods and drinks can be
part of a healthy diet. The
balance of different foods
must be right for us to remain
healthy.
It is important to think about:
• the type of food and drinks
consumed;
• how often different food
and drinks are included in
the diet;
• how much of these different
food and drinks are
consumed.
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The eatwell plate
Many countries around the world have resources
that provide food-based recommendations for a
healthy, varied diet. These may be in different
forms e.g. a pyramid. The eatwell plate is the
model used in the UK.
The eatwell plate shows the type and proportion
of different groups of food which are needed to
make up a healthy, varied diet.
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The eatwell plate
Not every meal has to be in the same
proportions as The eatwell plate.
However, balance should be achieved
over a day or several days.
Each of the food groups provides a
different selection of essential nutrients
and no one food or a single food group
can provide everything we need.
This is why a balance and variety of
foods are needed to ensure that all the
nutrients we need to be healthy are
provided by the diet.
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The eatwell plate
The eatwell plate guide is appropriate
for
most people over the age of 2 years,
including vegans, vegetarians, people
of all ethnic origins and walks of life.
Young children, pregnant women and
those with some medical conditions
have slightly different nutritional needs
from the general population.
Children from 2 to 5 years should
gradually move to eating the same
foods as the rest of the family, in the
proportions shown on The eatwell
plate; otherwise it applies to all other
healthy people.
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Food groups
The eatwell plate is made up
of 5 food groups:
• fruit and vegetables;
• bread, rice, potatoes, pasta
and other starchy foods;
• milk and dairy foods;
• meat, fish, eggs, beans and
other non-dairy sources of
protein;
• foods and drinks high in fat
and/or sugar.
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Food groups
The diet should be based on bread,
rice, potatoes, pasta and other
starchy foods and fruit and
vegetables.
A variety of foods from these two
groups are needed, with each
group making up one-third of the
diet.
Most of the remaining third of the
diet should be made up of milk and
dairy foods and meat, fish, eggs,
beans and other non-dairy sources
of protein.
Only a small amount of foods and
drinks high in fat and/or sugar should
be included.
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The eatwell plate food groups:
Fruit and vegetables
This is the fruit and vegetables group. This
group of foods should make up one-third
of the diet.
Fruit and vegetables provide dietary fibre,
folate, vitamin C, vitamin A, minerals,
water and other plant compounds, such
as polyphenols.
Choose a wide variety of different fruit and
vegetables and aim to eat at least 5
different portions every day (5 A DAY).
Fresh, frozen, dried, canned and juiced
ones all count. Potatoes are not included
because they are a starchy food.
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Fruit and vegetables
A portion is 80g. As a rough
guide, a portion is the amount of
fruit or vegetables that you can
hold in your hand. For example:
• 1 apple, orange, pear or
banana;
• half a large grapefruit;
• a slice of melon;
• 2 satsumas or plums;
• 1 handful of grapes, cherries or
berries;
• 1 heaped tablespoon of dried
fruit (such as raisins;
• 3 heaped tablespoons of
vegetables (raw, cooked,
frozen or canned);
• 1 dessert bowl of mixed salad.
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Fruit and vegetables
A 150ml glass of 100% fruit or
vegetable juice counts only as
1 portion no matter how much
you drink. This is because the
juicing process removes most
of the fibre from the fruit.
Smoothies can count as 2 of
your 5 A DAY (if they include at
least 80g crushed fruit or
vegetable and at least 150ml
fruit juice).
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Fruit and vegetables
The preparation of fruit and vegetables can
affect the nutrients they provide.
Some vitamins can be lost in cooking water, so
cook fruit and vegetables for as short a time as
necessary and minimise the amount of cooking
water used, especially if it is to be discarded.
If butter, oil or creamy sauces are added, this
should be done sparingly.
Adding fruit and vegetables to meals and
dishes is a good strategy for reducing the
energy density (amount of energy per gram) of
the diet. Having a diet with a low energy density
has been shown to help people reduce their
energy intake while still feeling full. This can help
with longer term weight loss and maintenance.
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The eatwell plate food groups
Bread, rice, potatoes, pasta and other
starchy foods
This is the bread, rice, potatoes, pasta and
other starchy foods group. About a third of
what we eat should come from this group.
This group includes:
• bread;
• breakfast cereals;
• pasta;
• rice;
• noodles;
• oats;
• maize,
• millet and cornmeal;
• potatoes;
• yams, plantains and sweet potato.
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Bread, rice, potatoes, pasta and other
starchy foods
Starchy foods are often the staple foods that
form the basis of diets around the world, e.g.
bread in Europe, rice in Asia, yam in some
parts of Africa and maize in South America.
This group provides starchy carbohydrate,
which is a major source of fuel for the body,
particularly for the brain and for the muscles.
This group also provides dietary fibre, B
vitamins (e.g. thiamin and niacin) and
minerals (e.g. iron and calcium).
Wholegrain or wholemeal varieties of cereal
foods, such as wholegrain breakfast cereal or
wholemeal bread, brown rice and potatoes
skin provides dietary fibre which is important
to maintain a healthy gut.
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Bread, rice, potatoes, pasta and other starchy
foods
We should include at least one food from this
group at each meal occasion, such as cereals
at breakfast or a jacket potato at lunch.
Starchy foods are often consumed as part of a
composite dish, e.g. the base of a pizza or the
pasta in a lasagne.
Can you think of some examples?
• Chicken salad sandwich
• Stir-fried vegetables with rice or noodles
• Spaghetti Bolognese
• Potatoes with fish and vegetables.
It is often suggested that starchy foods are
fattening. Gram for gram, carbohydrate
contains less than half the amount of energy
provided by fat.
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Some people may think that white
flour is not nutritious; however, white
and brown flour in the UK is fortified
with iron, calcium, niacin and
thiamin.
Products made from these types of
flour can be a source of these
nutrients, as well as providing
protein and fibre.
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The eatwell plate food groups
Milk and dairy foods
This is the milk and dairy foods
group. A moderate amount of
these foods is needed in the
diet.
This group includes milk,
cheese, yogurt, fromage frais
and calcium fortified soya
products.
It does not include butter and
cream as these fall into the
Foods and drinks high in fat
and/or sugar group.
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Milk and dairy foods
Milk and dairy foods are
particularly important for
providing calcium but also
provide a range of other
nutrients, including protein, B
vitamins (e.g. riboflavin and
vitamin B12), vitamin A and zinc.
Three servings of milk and dairy
foods a day can provide all the
calcium the body needs. A
serving can be: a glass of milk, a
matchbox size piece of cheese or
a pot of yogurt.
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Milk and dairy foods
Most people should opt for lower fat
versions, although this does not apply to
children under 2 years of age who need
the extra energy and vitamin A in whole
milk.
Lower fat products are recommended
because whole milk and foods made from
it contain saturated fat, which can increase
the level of cholesterol in the blood if we
consume too much.
Skimming fat off milk does not change the
amount of calcium as calcium is present in
the water part of milk and dairy foods.
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The eatwell plate food groups
Meat, fish, eggs, beans and other nondairy sources of protein
This is the meat, fish, eggs, beans and
other non-dairy sources of protein group.
A moderate amount of these foods is
needed in the diet.
This group includes a wide variety of
foods.
A range of nutrients is provided,
including protein, B vitamins (e.g.
vitamins B6 and B12), vitamins A and D
and some minerals, e.g. iron, zinc.
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Meat, fish, eggs, beans and other non-dairy
sources of protein
Meat includes fresh and frozen meat and
meat products such as bacon, salami,
sausages, beef burgers and paté.
Fish includes fresh, frozen, smoked and
canned fish as well as fish products such as
fish fingers and fish cakes.
As is the case with everyone, vegetarians
and vegans should eat a wide variety of
foods to make sure they get all the nutrients
they need. To ensure an adequate intake of
protein and iron, they should regularly
include non-dairy sources of protein, such
as: nuts and seeds, beancurd (tofu), beans
and pulses.
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Meat, fish, eggs, beans and other nondairy sources of protein
Government recommendations for this
group are:
• red and processed meat: no more than
70g per day;
• fish: at least two portions of fish each
week, one of which should be oily (e.g.
salmon, mackerel, trout, sardines or fresh
tuna) as it provides long chain omega-3
fatty acids important for heart health. A
portion of cooked fish is 140g.
Beans and pulses such as kidney beans,
chickpeas and lentils also count towards
the 5 A DAY fruit and vegetable target,
but can only be counted as a maximum of
1 per day regardless of the amount
consumed.
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The eatwell plate food groups
Foods and drinks high in fat and/or sugar
This is the group of foods and drinks that are high
in fat and/or sugar. These foods should be used
sparingly if eaten every day (such as butter,
spreads and oil) or not eaten too often and in
small portions (such as sweets, biscuits, cakes
and some savoury snacks).
These foods tend to be energy dense, providing
a lot of energy per gram.
This makes it easy to consume a lot of energy
even from a small portion of the food. This may
increase the risk of consuming too much energy
and gaining weight.
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Foods and drinks high in fat and/or sugar
The following foods are high in fat:
• margarine, butter and other spreading fats
and reduced fat spreads;
• cooking oils and oil-based salad dressings;
• mayonnaise;
• cream;
• fried foods including fried chips;
• most chocolate, some crisps and biscuits;
• pastries, cake, puddings and ice-cream;
• rich sauces and gravies.
The following foods are high in sugar:
• soft drinks (not diet drinks);
• sweets;
• jam;
• sugar and honey;
• cakes, puddings and biscuits;
• pastries and ice-cream.
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Foods and drinks high in fat and/or
sugar
It is important to have a small amount
of fat in the diet as fat is a source of
the essential fatty acids that we
cannot make ourselves. But foods
containing a lot of fat will be high in
energy. Foods containing high
amounts of saturated fat should only
be eaten in small amounts.
Sugar adds flavour and sweetness to
foods, but frequent consumption of
sugar-containing foods and drinks is
associated with an increased risk of
tooth decay, especially in those with
poor dental hygiene.
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Foods and drinks high in fat
and/or sugar
Ways to enjoy this group in
moderation, as part of a
healthy, varied diet include:
• using fat in cooking
sparingly;
• choosing healthier fats for
cooking, e.g. vegetable
oils;
• limiting products high in
sugar to meal times only
and consuming small
amounts;
• comparing food labels and
selecting foods/drinks that
are lower in fat, saturated
fat and sugar.
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Salt
Salt is not featured on The eatwell plate. Adults
and teenagers should eat no more than 6g of
salt each day, and children under 11 years
need even less.
Maintaining a normal blood pressure is
important for health. Eating too much salt may
raise blood pressure and lead to stroke and
heart disease.
It is estimated that 75% of the salt we eat comes
from the food we buy readily prepared, such as
bread and cereal products, meat products and
some ready meals. Use the labels when buying
foods to select lower salt options.
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Composite food
Many recipes and dishes we
eat are made up of foods from
more than one group.
These are called composite
foods.
Can you think of some
examples?
• Shepherds pie
• Lasagne
• Pizza
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Composite food
What food groups are covered by the following?
Grilled bacon, scrambled eggs, baked beans,
grilled tomatoes. Wholemeal toast with spread.
Fresh orange juice.
Tuna and salad in a wholemeal roll. An apple.
Small piece of flapjack. Fresh fruit smoothie.
Roasted vegetable pizza with mixed salad. Ice
cream and canned peaches.
Spinach and chickpea curry with rice. Fresh
mango with yogurt.
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Summary
The eatwell plate is the healthy eating model for
the UK.
It is made up of 5 different food groups and
shows the proportion and variety of foods we
should have in our diet.
Most people can use it as a guide, although
pregnant women, young children and those
with some medical conditions may have other
requirements.
The majority of the food in our diet should come
from the Fruit and vegetables and the Bread,
rice, potatoes and other starchy foods groups.
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To watch a video podcast about The eatwell
plate click the link below.
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Question
True or false?
Frozen vegetables do not
count towards 5 A DAY.
True
False
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False. Frozen vegetables also
count towards 5 A DAY.
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Next
question
Question
True or false?
Reduced fat dairy products
contain less calcium than
standard versions.
True
False
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False. Calcium is in the water
part of dairy foods and is not
removed with fat.
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Next
question
Question
Which of these foods does not
belong to the fruit and
vegetables group in The
eatwell plate?
An apple
A potato
Garden peas
An avocado
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Wrong answer.
Try again
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Next
question
Correct answer.
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Next
question
Question
True or false?
Starchy foods provide more
energy (calories) than fat or
alcohol.
True
False
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False. Gram per gram,
carbohydrate provides less
than half of the energy
provided by fat.
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Next
question
Question
Which of these is an oily fish?
Salmon
Haddock
Canned tuna
Cod
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Wrong answer.
Try again
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Next
question
Correct answer.
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Next
question
Question
It is recommended that adults
should eat no more than the
following amount of salt per
day:
4g
5g
6g
7g
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Wrong answer.
Try again
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The end
Correct answer.
The end
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Imperial House
15-19 Kingsway
London WC2B 6UN
Telephone: 020 7557 7930
Email: postbox@nutrition.org.uk
Web: www.nutrition.org.uk www.foodafactoflife.org.uk
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