Building a Balanced Plate

A simple, flexible way to eat well most of the time

You do not need a complicated plan to eat well. The UK Eatwell model shows the balance of foods that supports energy, health and performance. Use it as an everyday guide rather than a set of strict rules. Aim to get it right most of the time, and leave room for the foods you enjoy.

The five food groups, and how much

Food group	Roughly how much	On your plate
Fruit and vegetables	About a third (aim for 5+ a day)	Fresh, frozen, tinned or dried. Go for a range of colours.
Starchy carbohydrates	Just over a third	Potatoes, bread, rice, pasta. Choose wholegrain and keep potato skins on.
Protein	Some at every meal	Beans, pulses, fish, eggs, lean meat. Aim for 2 portions of fish a week, 1 oily.
Dairy or alternatives	Some each day	Lower-fat, lower-sugar options. A good source of calcium.
Oils and spreads	Small amounts	Unsaturated oils such as olive, rapeseed and sunflower.

Build a better plate

Fill about half your plate with vegetables and some fruit.
Make starchy foods wholegrain where you can, for more fibre and fullness.
Include a protein source at every meal to support muscle and keep you satisfied.
Choose unsaturated oils, and keep fried and sugary foods occasional.
Drink 6 to 8 glasses of fluid a day. Limit fruit juice and smoothies to a combined 150 ml.

Quality counts, not just calories

Three cups of raw broccoli and two doughnuts have a similar number of calories, but they do very different things for your hunger and health. Nutrient-dense foods with fibre and protein keep you fuller for longer, which makes eating well feel easier. Protein even costs more energy to digest than carbohydrate or fat.

Where to learn more: the NHS Eatwell Guide, the British Nutrition Foundation, and the British Dietetic Association (BDA). For personalised advice, or if you have a health condition, please speak to your GP or a registered dietitian.

This leaflet is general nutritional guidance for education only. It is not medical advice, diagnosis or treatment, and it does not replace advice from your GP or a registered dietitian. Always check with a qualified professional before making significant changes, particularly if you have a health condition, are pregnant, or take medication.