The Eatwell Guide

When experiencing low mood or symptoms of depression, taking care of nutrition and hydration is essential. A healthy diet, adequate nutrient levels, and staying well-hydrated can positively affect mood and wellbeing.

Maintaining good eating habits, such as having full meals instead of frequent snacking, reducing ultra-processed sweet and savoury foods, and limiting alcohol and caffeine intake, can further support mental health.

A balanced diet can help by:  

• Keeping energy levels up.  
• Maintaining a healthy weight.  
• Improving sleep.  
• Reducing aches and pains.  
• Boosting self-esteem.  
• Enhancing concentration.  

Nutritional guidance for better mood

• Increase consumption of fruits, vegetables, legumes, wholegrain cereals, nuts, and seeds. 
• Include a high consumption of foods rich in omega-3 polyunsaturated fatty acids.
• Replace unhealthy takeaways with wholesome, nutritious homemade meals.
• Limit your intake of processed foods, ‘fast’ foods, commercial bakery goods, and sweets.
• Limit the alcohol and caffeine intake.
• Have full meals (breakfast, lunch, dinner) and limit snacking between each meal.
• Keep hydrated.

What constitutes healthy nutrition?

Healthy nutrition involves eating a balanced diet with a wide variety of foods in the right proportions and staying hydrated to obtain all the necessary nutrients for good health and maintaining a healthy weight.  

A balanced diet is essential for managing health. It can significantly improve cholesterol levels, support cardiovascular health, and reduce the risk of long-term conditions.  

The Eatwell Guide

The Eatwell Guide, the UK Government’s healthy eating model, offers clear advice on how much of each food group we should eat to maintain a healthy, balanced diet. The guide was launched in 2016 and visually represents the types and quantities of food and drinks you should consume on any given day or week. It ensures that you get all the nutrients you need. Foods are grouped based on their common use and the essential nutrients they provide.

The Eatwell Guide consists of five good groups.

Fruit and vegetables

Fruit and vegetables should be the largest part of what we eat each day, making up at least five portions daily.  

This group includes fresh, frozen, tinned (in juice, not syrup), and dried varieties.  

One serving equals:  

• A handful or three to four tablespoons of fresh, frozen, or tinned fruits or vegetables.
• One tablespoon of dried fruit (due to its high sugar content).  

Starchy wholegrains and potatoes

Starchy wholegrains are the second largest food group on the Eatwell plate. Healthy starches should make up the second biggest part of what we eat daily.  

Wholegrains should replace refined carbohydrates like:  

• White flour
• Sugars
• Foods made from refined carbohydrates (e.g., soft drinks, cakes, biscuits, and chocolate).  

Wholegrains are high in fibre and provide unsaturated fats, minerals, and vitamins. These nutrients are often lost in refined foods.  

Wholegrains and potatoes with skin release energy slowly, keeping you fuller for longer compared to refined carbohydrates.  

Protein

Protein makes up a smaller portion of the Eatwell plate and includes both animal and plant-based products. Examples include poultry, eggs, fish, dairy, soya products, lean red meat, pulses, legumes, nuts, and seeds.  

Plant-based protein sources, such as beans, pulses, soya, nuts, seeds, and Quorn™, should be prioritised. Red and processed meats, like cold cuts, should be reduced or avoided.  

This shift towards plant proteins is based on:  

• Health benefits: Red and processed meats are linked to higher saturated fat intake and increased risks of heart disease and other non-communicable diseases.
• Environmental impact: Diets high in red and processed meats cause more environmental damage.  

The protein group also includes a weekly recommendation of two servings of fish, with one serving being fatty or oily fish.  

Daily and alternatives

This food group, shown in a small portion on the Eatwell Guide, includes milk, cream, cheese, butter, ghee, and yogurt. Recommendations for dairy have been reduced compared to previous guidelines.

The focus is on lower-fat dairy products and calcium-fortified plant-based alternatives to milk, cream, cheese, and yogurt.

This reduction is based on two key factors:  

• Environmental impact: Dairy is the second-largest contributor to food-related greenhouse gas emissions in the UK.
• Health benefits: Choosing lower-fat dairy helps reduce saturated fat intake.  

Oils and spreads

The focus is on using vegetable oils such as rapeseed, sunflower, olive, and peanut oils, rather than animal fats like ghee, butter, and lard. Coconut and palm oils should also be avoided due to their high saturated fat content.

As all fats are high in calories, this food group should be consumed in small amounts. It makes up a very small proportion of the Eatwell Guide recommendations.

Further recommendations

Following the Eatwell Guide ensures nutritional needs are met, supports healthy weight management, and promotes good health. If everyone followed these recommendations, it could:  

• Reduce rates of major illnesses such as stroke, cardiovascular disease, cancer, dementia, and Alzheimer's.
• Improve physical health and overall quality of life.  
• Support healthy emotional and psychological wellbeing.  

In addition to maintaining the right nutrient balance, it is important to:

Keep hydrated

Drink six to eight glasses (about 1.5 to 2 litres) of water daily. Minimise sugary and fatty drinks. Keep alcohol intake within safe limits—no more than 14 units per week for both men and women.

Minimise unhealthy snacks

Cut down or avoid foods low in nutrients and high in saturated fats, sugar, and salt. This includes crisps, cakes, biscuits, flavoured drinks, and other processed snacks.

Exercise portion control

Eat the recommended portions to maintain a healthy weight.  

Most of us understand the importance of a balanced diet for our health.

The Eatwell Guide gives clear advice on the nutrients we need daily to stay healthy and feel our best. However, many people are unsure what these essential nutrients are or how to find them in the foods we eat.

The media often adds to the confusion, labelling essential nutrients as ‘bad foods’ or promoting unhealthy diets.

Good nutrition is simpler than it seems and can be achieved by understanding the basics. Learning about what our bodies need helps maintain good nutrition, a healthy weight, and overall physical and emotional wellbeing.  

To support healthy bodily functions and maintain energy, we need a variety of nutrients every day.  

Nutrients are divided into two categories based on the amounts our bodies need:  

Macronutrients

Needed in large amounts for energy, bodily functions, and repair. These are

• Carbohydrates
• Proteins  
• Fats  

Micronutrients

Needed in smaller amounts to support health. These are:

• Vitamins  
• Minerals  

Let's take a closer look at each type of macro and micronutrient.

Carbohydrates have often been labelled as ‘bad’ foods in the media. However, they are essential as the body’s main source of energy and should not be eliminated from our diets unless advised by a medical professional for specific health conditions.

Carbohydrates play a vital role in the body. They provide energy, help regulate blood glucose and insulin metabolism, and support cholesterol and triglyceride metabolism. When digested, carbs are broken down into glucose for energy. Any extra glucose is stored in the liver as glycogen or in muscle tissue as fat for future energy use. 

The myth of carbs being “fattening” comes from overconsumption. This is not due to the nutrient itself but the amount consumed. The same effect would occur with excessive protein or fat intake.  

Carbohydrates include sugars, fruits, vegetables, fibres, and legumes. They are the main source of energy and fibre, making them essential for gut health and overall nutrition. Carbs are classified by their type and structure:

Simple carbs  

Simple carbohydrates made up of one or two sugars, are quickly used for energy, causing a rapid rise in blood sugar. These foods provide a quick energy boost but don’t keep you full for long. It’s best to limit them, as they are often high in calories but low in nutrients.  

A small amount of these carbohydrates isn’t harmful, but they are often referred to as "bad carbs" due to their negative reputation.  

Examples include candy, fizzy drinks, fruit juice, honey, table sugar, biscuits, cakes, pastries, and most ultra-processed foods.  

Excessive consumption of sugary and processed foods should be avoided, as it can lead to weight gain, poor oral health, and long-term conditions such as obesity and diabetes.  

Complex carbs  

Complex carbohydrates take longer to digest, provide sustained energy, and cause a gradual rise in blood sugar. These include foods like grains, potatoes, fruits, vegetables, legumes, and nuts.  

Complex carbs are essential to our diet and should make up two-thirds of the Eatwell Guide. Adults should aim for 45 per cent to per cent of daily intake from carbohydrates, equalling about 200 to 300 grams per day. Carbohydrates provide about four kcal per gram (17 kJ per gram).  

Examples include apples, broccoli, lentils, spinach, potatoes, unrefined whole grains (barley, oats, brown rice), legumes, beans, wholegrain pasta, and seeds.  

It’s important to note that some complex carbohydrates (for example, wheat, certain fruits, and vegetables) may cause allergies or intolerances in some people and should be avoided in such cases.  

Proteins are made up of amino acids, which are essential for the body. Since the body cannot produce these amino acids, we must get them from the food we eat. Protein is vital for producing chemicals and enzymes, building new cells, and repairing damaged tissues.  

Animal sources of protein, such as meat and fish, were once considered superior due to their high protein content. Today, plant-based proteins like soya, nuts, seeds, and legumes are recognised as equally valuable. Unlike animal proteins, unprocessed plant-based proteins contain no saturated fat. However, some processed plant-based options ( or example, those containing coconut or palm oil) may be high in salt, sugar, and saturated fat.  

Daily protein needs depend on body weight. Adults require 0.75 grams of protein per kilogram of body weight—about 56 grams per day for men (based on a body weight of 75 kg) and 45 grams per day for women (based on a body weight of 60 kg). The World Health Organisation recommends that protein make up 10 per cent to 15 per cent of daily food intake.  

It’s important not to overconsume protein, as the body turns excess protein into fat. Overeating protein can strain the bones, kidneys, and liver. High-protein, high-meat diets are also linked to risks such as coronary heart disease, due to saturated fat and cholesterol, and even certain cancers.  

Diets that prioritise excessive protein over carbohydrates should be avoided unless advised by a healthcare professional.  

A small amount of fat is essential for a healthy, balanced diet. Fat provides essential fatty acids that the body cannot make and helps absorb vitamins A, D, E, and K.  

Any unused fat, carbohydrate, or protein is stored as body fat. All fats are high in energy, with 1 gram of fat providing 9 kcal (37 kJ), compared to 4 kcal (17 kJ) for carbohydrate and protein.  

Animal fats (except lean fish) are high in saturated fats, while plant-based fats usually have none, except for coconut and palm oils. Trans fats are found in processed foods like margarine.  

Too much saturated fat can raise "bad" LDL cholesterol, increasing the risk of heart disease and stroke. Replacing saturated fats with unsaturated fats can lower cholesterol levels, as "good" HDL cholesterol helps remove LDL cholesterol.  

UK guidelines recommend reducing all fats, particularly saturated fat. Men should eat no more than 30 grams, women no more than 20 grams, and children should have less.  

Saturated fats are found in:  

• Fatty meat, sausages, and pies
• Butter, ghee, and lard  
• Cheese, cream, and ice cream  
• Savoury snacks like cheese crackers
• Biscuits, cakes, and pastries
• Palm and coconut oil and cream.

Unsaturated fats are divided into monounsaturated and polyunsaturated fats. These fats help protect the heart by maintaining "good" HDL cholesterol and reducing "bad" LDL cholesterol.  

Monounsaturated fats are found in:

• Olive oil
• Rapeseed oil
• Avocados
• Nuts like almonds and peanuts.  

Polyunsaturated fats include omega-3 and omega-6. Omega-3 is found in oily fish like salmon and sardines, and vegetarian sources like flaxseed and walnuts.   

Trans fats, found in hydrogenated vegetable oils and some processed foods, can also raise cholesterol. Adults should have no more than 5 grams a day. While most people in the UK eat more saturated fats than trans fats, the focus should be on reducing saturated fats.  

Check food labels for ingredients and avoid products with high trans fats or palm oil when possible.  

Micronutrients, which include vitamins and minerals, are as important as macronutrients but are needed in very small amounts. They play a critical role in health, and deficiencies can lead to serious conditions such as anaemia and rickets. Micronutrients enable the body to produce enzymes, hormones, and other substances needed for growth and development.

Deficiencies often result from unbalanced diets that rely heavily on animal products, ultra-processed, or ready-made foods, which lack sufficient vegetables, fruits, legumes, nuts, and seeds. 

We typically get micronutrients along with macronutrients. A diet rich in legumes, vegetables, fruits, nuts, and seeds helps ensure we get all the necessary vitamins and minerals.

The known vitamins are A, C, D, E, and K, as well as the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), cobalamin (B12), biotin, and folate/folic acid. 

It is best to obtain vitamins through food (or sunlight for vitamin D) since the body absorbs only what it needs. Water-soluble vitamins, such as C and B vitamins, are expelled through urine if consumed in excess.

Fat-soluble vitamins, like A, D, E, and K, are stored in the body and can become toxic if overconsumed. For this reason, over-the-counter supplements should not be taken without medical advice, and a food-first approach is recommended for meeting daily requirements.  Click here to find out good sources of each vitamin.

As with vitamins, we get minerals through the foods we eat alongside macronutrients. Protein-rich foods like meat, beans, milk, fish, and eggs are good sources of iron and calcium. Leafy greens are high in calcium, magnesium, potassium, and iron. Fruits are also excellent sources of minerals—bananas are high in potassium, oranges in calcium, and kiwis in magnesium.

It is best to obtain minerals from food, as the body absorbs only what it needs. Excess mineral intake can be toxic and lead to health problems. Always consult a healthcare professional before taking over-the-counter supplements.

Click on each mineral for more information about which foods and drinks contain them:

• Iron
• Calcium
• Iodine
• Others

Sodium, mostly consumed as salt, is an essential mineral for fluid regulation, nerve, and muscle function. However, most people consume too much sodium due to processed and ready-made foods. Diets high in sodium can increase the risk of hypertension, cardiovascular disease, gastric cancer, obesity, osteoporosis, and kidney disease. 

The World Health Organization recommends reducing sodium intake to lower the risk of cardiovascular disease.  

Adults should consume less than 2000 mg of sodium per day (less than 5 g of salt, about one teaspoon).  

For children aged two to fifteen, the amount should be adjusted based on their energy needs.  

All salt consumed should be iodised (fortified with iodine).