A brief history of the Guidelines
The first set of dietary guidelines were published in 1994, and have been regularly updated since then following review of scientific information. The most recent revision by Public Health England was to the to the Eatwell Guide in 2016.
The main purpose of the Eatwell Guide is to help us improve our diets, visually representing how we can incorporate different foods in our diets to achieve a varied and nutritious diet – based on 5 food groups, showing the proportion that each food group should contribute to a healthy balanced diet.
Focus of the Eatwell Guide
The Eatwell Guide show food groups that promote a well-balanced and healthy diet. The amounts of each food group shown are in the amounts that we should generally have to achieve a healthy and well-balanced diet, over a day, or even a week. We need not necessarily follow the amounts of each food group at each meal time.
It does not apply to children under 2.
The Recommendations
- Eat at least 5 portions of a variety of fruit and vegetables every day
- Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing
wholegrain versions where possible - Have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar options
- Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
- Choose unsaturated oils and spreads and eat in small amounts
- Drink 6-8 cups/glasses of fluid a day
- If consuming foods and drinks that are high in fat, salt or sugar – have these less often and in small amounts.
The two largest components of the guide: fruits and vegetables, and the starchy carbohydrate group should be eaten in the greatest amounts. Foods in this group are sources of complex carbohydrates (which help to keep our blood sugars stable, causing them to rise more slowly than compared to simple cabrohydrates) and provide important vitamins, minerals and fibre.
Using the Eatwell Guide
- Be familiar with the types of food in each group
- Look at the proportions & amounts of the food group you should be eating
The Eatwell Guide incorporates text which tells us –
- Options which are within the food groups – allowing you to select a variety of food options
- The serving amounts which are ideal for fruits and vegetables
But what about amounts and portions for other food groups?
Every individual has different needs – and the amount of food people need can vary from person to person. However, the portion sizes recommended are averages for healthy adults – based on 2000 kilo calories – the amount estimated for a healthy weight adult women.
- Fruits and vegetables: 5+ portions
- Starchy carbohydrates: 3-4 portions
- Meat, poultry, fish, beans, nuts & eggs: 2-3 protions
- Dairy and dairy alternatives: 2-3 portions
- Fats, oils and spreads: small amounts
These portion sizes given, can change, depending on whether you’re small or very active. Small people will tend to need smaller amounts, whilst very active people could have larger portions. People trying to lose weight, may need smaller portions, and those looking to gain weight – may need more.