The Eatwell Guide is the UK's official picture of a healthy, balanced diet. It shows the proportions of food groups to aim for across a day or week — not at every single meal.

The five main groups

• Fruit and vegetables — just over a third: at least five 80g portions a day.
• Starchy carbohydrates — just over a third: potatoes, bread, rice, pasta, preferably wholegrain or higher-fibre.
• Protein foods: beans, pulses, fish, eggs and meat — including two portions of fish a week, one oily, and less red and processed meat.
• Dairy and alternatives: lower-fat and lower-sugar options.
• Oils and spreads: unsaturated options in small amounts.

Foods high in fat, salt and sugar sit outside the main circle — to be eaten less often and in small amounts. The guide also recommends 6–8 drinks of fluid a day.

Turning it into a plate

1. Fill half the plate with vegetables or salad.
2. A quarter with a starchy carbohydrate.
3. A quarter with protein.
4. Add a little healthy fat — olive oil, avocado or nuts.

Adjust the proportions to your goal: more vegetables and protein for fat loss; more carbohydrate for heavy training or muscle gain.