The Eatwell Guide
WHAT IS THE EATWELL GUIDE
The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet. You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week.
– Reference: The NHS website (please click to find out more).
EATWELL GUIDE GROUPS
The Eatwell Guide divides the foods and drinks we consume into 5 main groups:
- 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
Each food group is colour coded to help people plan healthy meals and make eating plans.
FRUIT & VEGETABLES
Eat at least 5 portions of a variety of fruit and vegetables every day.
Contain primarily carbohydrates, with vitamins and minerals, dietary fibre, and other important plant compounds such as phytochemicals, flavonoids, antioxidants and polyphenols.
POTATOES, BREAD, RICE, PASTA AND OTHER STARCHY CARBOHYDRATES
BEANS, PULSES, FISH, EGGS, MEAT AND OTHER PROTEINS
DAIRY AND ALTERNATIVES
OILS AND SPREADS
WATER, LOW FAT MILK, SUGAR FREE DRINKS, TEA AND COFFEE
Drink 6-8 cups/glasses of fluid a day.
Water is the preferred beverage for regular, daily hydration. Tea and coffee should be consumed with minimal sugar where possible. Sugary drinks should be avoided or replaced with sugar-free alternatives.
The Eatwell Guide is also supported by eight specific healthy eating tips:
✅ Base your meals on starchy foods.
✅ Eat lots of fruit and vegetables (5 portions per day).
✅ Eat more fish (2 portions a week, 1 oily).
✅ Cut down on saturated fat and sugar.
✅ Try to eat less salt, no more than 6g a day.
✅ Get active and try to be a healthy weight.
✅ Don’t get thirsty, drink 6-8 cups of water a day.
✅ Don’t skip breakfast.
Accurate calorie counting is far from easy; it may be more effective to follow the suggested portion sizes. The table below provides some guidelines on typical portion size. Be sure to read labels carefully; manufacturers’ interpretations of portion sizes can often be influenced by commercial considerations.
ONE PORTION SIZE
Small fruit – 2 satsumas, 2 plums, 2 kiwis, 7 strawberries, 14 cherries.
Medium fruit – 1 apple, 1 banana, 1 pear, 1 orange.
Large fruit – half grapefruit, one 5cm slice of melon, 1 large slice of pineapple, 30g dried fruit, or 1 heaped tablespoon.
Green veg – 2 broccoli spears, 4 heaped tablespoons of kale, spinach or green beans.
Salad veg – 3 sticks of celery, 5cm piece of cucumber, 1 medium tomato, 7 cherry tomatoes.
Cooked veg – 3 heaped tablespoons of carrots, peas, sweetcorn or cauliflower.
Bread, rice, pasta and potatoes
1 slice of bread.
Handful of rice or pasta.
Handful of breakfast cereal.
1 small to medium potato.
Meat, fish, eggs and beans
Lean meat the size of a deck of cards. 70g portion.
1 large egg.
Side of fish the size of a standard chequebook. 140g portion.
Handful of beans, nuts or seeds.
Milk and dairy
Small cup of milk.
150ml of yoghurt.
Piece of cheese the size of a small matchbox.
Food / drinks high in fat, sugar or salt
These foods are not required.
Eat less often and in small amounts.
A balanced diet is key, in order to feel happy and healthy. Eating well is important when fuelling your workouts.
The Power Circle Community is here for you to discuss your best practices on achieving a balanced diet. You will find regular tips/recipes/preparation advice to help you along the way.
Power & Pole will not give you specific, prescriptive individual advice on your diet. If you require specific tailored plans, please seek the advice and support of a qualified nutritionist. We will provide general advice on healthy eating, based on national guidelines.