<10%
WHO limit for free sugars
Keep free sugars below 10% of daily energy — about 50 g (12 teaspoons) — and ideally below 5%.
Source: WHO 2015
The Eatwell Guide explained
The NHS Eatwell Guide shows how much of what we eat should come from each food group. Here is what each section means, with portion examples and a sample day.
Last reviewed: October 2026 · How we check our content
The Eatwell Guide in numbers
~40%
of what you eat: fruit and vegetables (at least 5 portions a day)
~38%
starchy carbohydrates — choose wholegrain or higher fibre
6–8
glasses of fluid a day — water, lower-fat milk, sugar-free drinks
2
portions of fish a week, one of them oily
The five food groups
| Group | Share of plate | Examples |
|---|---|---|
| Fruit and vegetables | Just over a third | Fresh, frozen, tinned, dried; 80 g = 1 portion |
| Potatoes, bread, rice, pasta, other starchy carbs | Just over a third | Wholemeal bread, porridge, brown rice, potatoes with skins |
| Beans, pulses, fish, eggs, meat, other protein | About 12% | Lentils, chickpeas, salmon, eggs, chicken, tofu |
| Dairy and alternatives | About 8% | Milk, yoghurt, cheese, unsweetened calcium-fortified alternatives |
| Oils and spreads | About 1% | Unsaturated oils like rapeseed and olive, used sparingly |
Outside the guide: eat less often
- Cakes, biscuits, chocolate and sweets
- Crisps and salty snacks
- Sugary drinks — fruit juice and smoothies max 150 ml a day combined
- Processed and red meat — no more than 70 g a day on average
An Eatwell day
| Meal | What to have |
|---|---|
| Breakfast | Porridge with milk, banana and seeds |
| Lunch | Wholemeal sandwich with egg and salad, an apple |
| Snack | Yoghurt and berries |
| Dinner | Salmon, new potatoes, broccoli and carrots |
Tip
The Eatwell Guide is about balance over a day or week, not every single meal. It applies to most people over 2, but not to those needing special diets.
World health facts
All facts10 tsp
Sugar in one can of soda
A 330 ml can of regular soft drink holds about 35 g of sugar — nearly a full day's limit.
Source: Nutrition labels / WHO
<5 g
WHO daily salt limit
Adults should eat under 5 g of salt (one teaspoon) a day.
Source: WHO 2023
10.8 g
Average salt eaten worldwide
The global average is about 10.8 g a day — more than double the recommended limit.
Source: WHO 2023
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Questions people ask
What is the Eatwell Guide?
It is the UK government's healthy eating model, showing the proportions of food groups that make up a balanced diet.
What are the 5 food groups in the Eatwell Guide?
Fruit and vegetables; starchy carbohydrates; beans, pulses, fish, eggs, meat and other proteins; dairy and alternatives; and oils and spreads.
Who is the Eatwell Guide for?
Most people aged 2 and over, regardless of weight or ethnic origin. Children under 2 and people with medical dietary needs should follow specific advice.
Sources
- • Public Health England / NHS: The Eatwell Guide (2016)
- • NHS: 5 A Day
- • British Nutrition Foundation
- • SACN Carbohydrates and Health (2015)
General information based on UK public health sources, not medical advice. Speak to your GP, pharmacist or a registered dietitian before major diet changes or starting supplements, especially if you are pregnant, have a health condition or take medication.