What is the NHS Eatwell plate?

If you’re struggling to eat a nutritionally balanced diet, then the NHS Eatwell plate can be a useful tool for gauging the amounts you should eat from each food group.  It’s a good way to gauge portion sizes and plan your meals, giving you a rough template to follow at mealtimes.  The average man needs to consume 2,500 calories a day to maintain his weight, and the average woman 2,000.  So what should you be eating?

Fruit and Vegetables

The Eatwell plate recommends you eat five portions of fruit and veg a day, and they can be fresh, tinned, dried, frozen or juiced.  In total, fruit and veg make up a little over a third of the Eatwell plate, so they’re one of the food groups we should be eating the most of.  

A ‘portion’ of fruit or veg weighs around 80g, but fruit juice and smoothies should be capped at 150ml per day because of the high fructose sugar content.  Fruit and veg are packed full of the vitamins and minerals our bodies need to stay healthy, so it’s really a case of ‘the more, the merrier’.

Carbohydrates

Carbs also make up a little over a third of the Eatwell plate.  Starchy foods are our main source of energy and give us a range of valuable nutrients at the same time.  You should base your meals around a carbohydrate source, whether that’s potatoes, pasta, bread, rice or cereals.

To make sure your carbs are healthy, you could choose whole grain versions, such as brown rice or whole wheat pasta.  Leaving the skins on your potatoes is also a good idea.

Pulses, Fish, Meat and Eggs

Pulses, fish, meat and eggs make up the next significant portion of the Eatwell plate, and provide plenty of vitamins, minerals and protein.  Pulses are a great meat alternative because they’re lower in fat and have a higher fibre content.  If you do eat meat, try to avoid the processed stuff like bacon and sausages and opt instead for white meat and mince or leaner cuts.

You should also aim for two portions of fish per week, and one of those should be an oily fish such as mackerel or salmon.  Oily fish is full of good nutrients which are vital for brain function.

Dairy

Dairy makes up a much smaller section of the plate, but it’s still a vital source of a range of nutrients, especially calcium for good bone health.  Milk, yoghurt, cheese and crème fraiche all count, as do fromage frais and flavoured yoghurts. 

Dairy alternatives such as soya drinks can be included too.  As many dairy products are high calorie, you should try and choose lower fat and lower sugar options now and then.

Fats

Finally, fats.  Unsaturated fats are the healthiest choice, including olive, sunflower, vegetable and rapeseed oils.  Fats also include all types of butter and margarine.

Remember, because fats are so calorie-rich, it’s best to use them sparingly.

Even for dieters, no food groups should be off the table when it comes to creating a healthy, balanced plate of food.  If you’re trying to lose or maintain weight, then sticking to this rough guide will ensure you get all the food you need, in the proportions you need.

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