The eatwell plate shows the different types of food we need to eat – and in what proportions – to have a well balanced and healthy diet.
It's a good idea to try to get this balance right every day, but you don't need to do it at every meal. And you might find it easier to get the balance right over a longer period, say a week.
Eating healthily is about about eating the right amount of food for your energy needs. In England, most adults are either overweight or obese. This means many of us are eating more than we need, and should eat and drink fewer calories in order to lose weight.
Based on the eatwell plate, you should try to eat:
Plenty of fruit and vegetables
Did you know that we should be eating at least five portions of a variety of fruit and veg every day.
More on five daily portions of fruit and veg
Plenty of potatoes, bread, rice, pasta
and other starchy foods
Choose wholegrain varieties whenever you can.
More on starchy foods
Some milk and dairy foods
More on milk and dairy foods
Some meat, fish, eggs, beans
and other non-dairy sources of protein
More on meat
More on eggs
More on beans and pulses
Just a small amount of foods and drinks
high in fat and/or sugar
More on fat
More on sugar
Try to choose options that are lower in salt when you can.
More on salt
Is the eatwell plate for me?
The eatwell plate applies to most people – whether they're a healthy weight or overweight, whether they eat meat or are vegetarian, and no matter what their ethnic origin.
However, it doesn't apply to children under the age of two because they have different nutritional needs. Between the ages of two and five, children should gradually move to eating the same foods as the rest of the family, in the proportions shown on the eatwell plate. Find out more in Feeding your baby and Weaning and beyond in the Birth to five guide.
Anyone with special dietary requirements or medical needs might want to check with a registered dietitian whether the eatwell plate applies to them.
Further information on healthy eating
There is lots more information and advice on healthy eating in our Food and diet section.
To help you get started, read:
