Getting a healthy balance of food- Use your Eat Well Guide


Eating and drinking fewer calories doesn’t mean that you have to count calories or even cut out food.

Healthy eating for weight loss means eating the right balance of food, but also the right amount of food. The best way to understand it is to think of foods in food groups.

We need more foods from some food groups and less from others – but you don’t need to give up any single food or drink completely. You should choose to eat mainly healthier foods that you enjoy, but it is fine to have a treat now and again.

The eat well guide below shows the types and proportion of foods you need to eat to achieve a well-balanced and healthy diet. It covers everything you eat during the day including snacks.

For a balanced diet you should try to eat:

  • Plenty of fruit and vegetables
  • Plenty of bread, rice, potatoes, pasta and other starchy foods –choose wholegrain varieties whenever you can
  • Some milk and dairy foods
  • Some meat, fish, eggs, beans and other non-dairy sources of protein
  • Just a small amount of foods and drinks high in fat and/or sugar.

You don’t always need to get the balance perfect at every meal, but try to get it right over a longer time such as a whole day or week and try to choose foods that are lower in fat, salt and sugar when you can.

Eating with the proportions of the eatwell guide in mind will ensure you get the right balance of vitamins and minerals as well as starch and fibre, while keeping fat and sugar down. This will not only help you keep your weight down, but also reduce your risk of coronary heart disease, some cancers, and dental problems

Use the eatwell guide to help you get the balance right. It shows how much of what you eat should come from each food group.






Milk and dairy products are an
important part of the daily diet in many regions of the world

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