Skip to main content

A summary of NHS Eatwell recommendations for a balanced diet. There are five food groups displayed: Fruit and vegetables; Protein-ruch non-dairy foods; Dairy and alternatives; Oils and spreads; Starchy foods.

More details are also given about each food group.

  • Fruit and vegetables: Fruit and vegetables provide mainly carbohydrate, and fibre, but also protein, minerals (particularly iron and potassium) and vitamins (A and C).
  • Protein-rich non-dairy foods: Foods like beans, pulses, fish, eggs and meat provide proteins, fats, cholesterol, minerals (iron, zinc and magnesium) and vitamins (B and C).
  • Dairy and alternatives: Milk and dairy foods such as cheese and yoghurt provide protein, fat, minerals (particularly calcium and potassium) and vitamin D.
  • Oils and spreads: All fats are high in calories so should be consumed in small amounts, but some fat is essential for health so unsaturated plant or vegetable oils like rapeseed, olive and nut oils and lower fat spreads are recommended as a healthier choice.
  • Starchy foods: Staple foods such as potatoes, bread, rice, pasta and other starchy carbohydrates provide mainly carbohydrate and fibre, but also protein, minerals (for example iron, magnesium and selenium) and B vitamins.

 1 Nutrition security