The Eatwell Plate

"The Eatwell Plate" is an updated version of the old "Balance of Good Health" visual representation used as a guide for eating a balanced diet. Each food group represents the amount and types of food from that group that should be eaten each day. The exact percentages for each group are as follows:

Fruit and vegetables - 33%
Bread, rice, potatoes, pasta and other starchy foods - 33%
Milk and dairy foods - 12%
Meat, fish, eggs, beans and other non-dairy sources of proteins - 15%
Foods and drinks high in fat and/or sugar - 7%

  • When making food choices always try pick those that are low in saturated fat, salt and sugar.
  • Remember that potatoes are not a vegetable - they are a starch and therefore do not count as one of your 5-a-day.
  • Try to eat as many different colour fruits and vegetables in one meal to benefit from as many different vitamins and minerals as possible.
  • Try to eat 2 portions of fruit and 3 portions of vegetables to make up your 5-a-day. Vegetables contain less calories than fruit so this is especially important if you are trying to lose weight.
  • When choosing carbohydrates such as pasta and rice, always try to pick wholegrain varieties as they are released more slowly into the bloodstream providing you with energy for longer and leaving you feeling fuller for longer.