Government Dietary Guidelines: Eatwell Plate

Understanding the Eatwell Plate

The Eatwell Plate is a simple visual guide, developed by the UK government, to help people make healthy nutritional choices.
It illustrates the different types of foods and drinks we should consume and in what proportions, to have a healthy and balanced diet.
It is applicable to most people except for children under two years of age, as they have different nutritional needs.

Components of the Eatwell Plate

The plate is divided into five sections: fruit and vegetables; potatoes, bread, rice, pasta and other starchy carbohydrates; beans, pulses, fish, eggs, meat and other proteins; dairy and alternatives; oils and spreads.
Fruit and vegetables should make up over a third of our food consumption. They are low in calories and packed with vitamins, minerals and fibre.
Starchy carbohydrates should also contribute over a third of our diet. They provide us with energy and other essential nutrients.
Proteins such as beans, pulses, fish, eggs and meat should constitute a smaller part of our diet. They provide essential amino acids, vitamins and minerals.
Dairy and alternatives are essential for providing calcium necessary for bone health. They should be consumed in some quantity but not to excess.
Oils and spreads are high in fat and should be consumed in the smallest quantities.

Nutritional Needs for Children (2-5 years)

For children aged over two, the proportion of foods from the Eatwell Plate can be used as a guide but portions should be suitable for their size.
These children require less energy than adults, and their meals should be smaller. Overfeeding can lead to obesity.
A balanced diet for children includes variety and moderation to ensure they are getting enough vitamins and minerals.

Ensuring a Balanced Diet

While using the Eatwell Plate as a guide, it is important to include a variety of foods from each food group.
Try not to focus on achieving this balance with every meal but over a day or even a week.
This approach provides flexibility and variety in choices which can help meet the individual dietary needs and preferences.

Limiting Salt and Sugar

The Eatwell Plate also highlights the importance of limiting the intake of foods and drinks high in salt and sugar.
High sugar intake can lead to tooth decay and consuming too much salt can raise blood pressure. Both can lead to serious health problems in the future.
Very young children should avoid food and drinks with added salt and sugar.

Hydration Needs

In addition to dietary considerations, it’s important to drink plenty of fluids. Aim for 6-8 glasses a day.
Water, lower fat milk, and sugar-free drinks are healthier choices. Fruit juice and smoothies should be limited to a total of 150ml a day because of their high sugar content.