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Fact File - The New Eatwell Guide from Public Health England

The new ‘Eatwell Guide’ published by Public Health England shows revised advice for a healthy, balanced diet in order for us to consume our full nutritional requirements. The recommendation is now showing a greater consumption of fruit, vegetables and starchy carbohydrates (preferably wholegrain), with a decrease in sugary foods and drinks.

The new Eatwell Guide has been brought in to replace the Eatwell plate, and coincides with George Osborne recently announcing a sugar tax on soft drinks set to commence by 2018.


Check out the new Eatwell Guide in the image below:


In a snapshot, the new Eatwell Guide highlights that we should:

  • Eat at least 5 portions of a variety of fruit and vegetables every day.
  • Meals should be based on starchy carbohydrates with the wholegrain versions being desirable.
  • Have a little dairy or dairy alternatives, such as soya. Choose low fat and low sugar options for each.
  • Your main protein sources should come from beans, pulses, fish, eggs, and lean meat.
  • Choose unsaturated oils and spread and have only in small amounts.
  • Drink 6-8 glasses of fluid every day.
  • Foods and drinks that are high in fat, sugar or salt should only be consumed infrequently and in small amounts.


The Eatwell Guide can be used in any food eventuality. From grabbing food on the run, to eating out or simply cooking a meal at home.


Let’s look at the finer detail of each guide segment:


Fruit and Veg:

  • Eat at least 5 portions every day
  • Fruit and veg should make up one third of your daily food intake
  • Choose from fresh, frozen, canned, dried or juiced
  • A single portion is 80g which equates to 3 heaped tablespoons of veg, a dessert bowl of salad, or a single apple, pear, banana or other fruit of a similar size
  • Single portion of dried fruit is 30g  (max. one portion per day)
  • Single portion of fruit juice of smoothie 150ml (max. one portion per day)
  • Aim to have a variety of fruit and veg in order to consume the maximum amount of vitamins nutrients


Starchy carbohydrates such as potatoes, bread, rice and pasta:

  • Starchy carbohydrates should make up one third of your daily food intake
  • Whenever possible, choose higher-fibre and wholegrain varieties such as brown rice or wholewheat pasta 
  • Be mindful of the fats you are adding to your carbohydrates when cooking or preparing, this is often unnoticed and will make a difference


Dairy and alternatives:

  • Good sources of protein, vitamins and calcium
  • Choose low fat options as many dairy products can be high in fat and saturated fat
  • Choose low sugar options
  • When buying dairy alternatives, such as soya, choose unsweetened, calcium-fortified versions


Proteins such as pulses, fish, eggs and lean meat:

  • Pulses such as lentils, peas and beans are a great alternative to meat as they are high in protein, fibre, vitamins and minerals but naturally low in fat
  • Other options of veggie-based proteins include tofu, bean curd and mycoprotein
  • Consume two portions of fish each week – one portion being oily fish
  • Aim to grill meat and fish instead of frying
  • Aim to eat no more than 70g of red or processed meat per day. Processed meats include, sausages, bacon, reformed meat products and cured meats


Oils and spreads:

  • A small amount of fat is essential to our health
  • Unsaturated fats are healthier fats and are usually derived from plant sources such as olive oil and rapeseed oil
  • Swapping saturated fats in favour of unsaturated fats will help to maintain a healthy cholesterol level, decreasing your risk of heart disease
  • Fat is very high in energy and should only be consumed in small amounts



  • Aim to drink 6-8 glasses of fluid every day
  • Water, lower-fat milk, sugar-free drinks such as tea and coffee all count
  • Alcohol should be limited to 14 units per week for both men and women


Foods high in fat, salt and sugar:

  • Foods such as chocolate, cakes, biscuits, crisps, butter, ice cream and full-sugar fizzy drinks are not needed in the diet and should therefore be consumed infrequently and in small amounts


This fact file is intended for adults as a general guide only and not a substitute for professional advice or a diagnosis. If you are on certain medication or suffer from a medical condition, seek individual advice from your health care professional. Date produced March 2016.


Would you like to find out more about our Power Up & Motivate With Positive Nutrition Workplace Wellbeing Initiatives? If so call Anna on 07778 218009 or email Anna to arrange an informal chat.

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