2.1 Identify the 5 food groups

This guide will help you answer 2.1 Identify the 5 food groups.

Eating a balanced diet helps the body to work well, stay healthy, and prevent health problems. The UK uses The Eatwell Guide, which sorts foods into five clear groups. Each group brings different nutrients that the body uses for energy, growth and repair. If you know about these food groups, meal planning becomes easier and makes it possible to support health and wellbeing for yourself and others.

Fruit and Vegetables

Fruit and vegetables are a large section of The Eatwell Guide. Fresh, frozen, canned, dried and juiced products all count. These foods are full of vitamins and minerals such as vitamin C, vitamin A, potassium and folate (a B vitamin). They also give the body fibre, which means they help the digestive system work properly and keep bowels healthy.

Fruit and vegetables are low in calories and fat but high in water and fibre. This means they can help people feel full after eating, which can help with weight management.

Some examples include:

• Apples
• Bananas
• Carrots
• Broccoli
• Spinach
• Peas
• Grapes

It is recommended that everyone eats at least five portions of different fruit and vegetables each day. A “portion” is around 80 grams, which could be one banana, a small apple, or three heaped tablespoons of cooked vegetables.

Fruit and vegetables have a key role in protecting the body against some diseases, for example heart disease and some cancers. The antioxidants they contain help repair damage in the body. Antioxidants are substances that protect the body from harmful molecules known as “free radicals.”

Eat a wide range of colours to get the best mix of nutrients. Different coloured fruit and vegetables provide different types of vitamins and plant compounds.

Starchy Carbohydrates

This group covers foods that are high in starchy carbohydrates. “Starchy” means foods that contain a lot of starch. Starch is a type of carbohydrate, which is a nutrient the body uses for energy. Starchy carbohydrates should make up just over a third of the food eaten each day according to the Eatwell Guide.

Foods in this group include:

• Bread
• Rice
• Pasta
• Cereals (like wheatflakes)
• Potatoes
• Chapattis
• Noodles

Wholegrain or higher-fibre versions are a better choice. For example, wholemeal bread, brown rice or wholewheat pasta. Wholegrain options have more fibre, which helps digestion and can lower the risk of bowel conditions. The body digests these foods slower than white or processed choices, so they help keep you feeling full for longer.

As well as being a main source of energy, starchy carbohydrate foods have nutrients such as iron, calcium and B vitamins.

Try not to add too much fat or sugar when preparing these foods. For instance, choosing boiled rather than fried potatoes, and not spreading a lot of butter on bread.

Starchy foods form the base of many meals and are often a source of comfort and satisfaction.

Protein Foods

Protein is a nutrient necessary for the growth and repair of tissue. This group includes both animal and plant foods, as both can provide high-quality protein.

Animal sources:

• Meat (such as chicken, beef or lamb)
• Fish (like salmon, tuna, haddock)
• Eggs

Plant-based sources:

• Beans
• Lentils
• Peas
• Tofu
• Nuts

Milk and dairy foods sometimes join this group but usually have a separate category.

Some meats can be high in fat, especially saturated fat, which can affect heart health. Choosing lean cuts (less fat) and limiting processed meats (like sausages or bacon) is a healthier approach. Oily fish, such as salmon, mackerel and sardines, is rich in omega-3 fatty acids. These are natural oils that help keep the heart and blood vessels healthy.

Beans, lentils and other plant-based proteins are low in fat and high in fibre. They offer a low-cost, healthy alternative to meat. Plant sources are especially good for those following vegetarian or vegan diets.

It is helpful to include a range of protein sources across the week, to get a wider mix of nutrients.

Dairy and Alternatives

This group includes foods made from milk and those that are similar to dairy but made from plants. Dairy products contain calcium, which is important for strong bones and teeth. They also have protein, B vitamins, and iodine.

Typical dairy foods are:

• Milk
• Cheese
• Yoghurt

Alternatives to dairy include plant-based drinks and products such as soya milk, almond milk, or oat milk. For these to fit well within this group, they must be unsweetened and fortified. “Fortified” means that vitamins and minerals, such as calcium, have been added to the food.

When picking dairy or alternatives, lower fat and lower sugar types are better choices. For example, choose skimmed or semi-skimmed milk, low-fat cheeses, and low-sugar yoghurts. High fat dairy can increase the intake of saturated fat.

Calcium supports bone strength all through life, but especially in childhood and older age. Lower fat options have the same calcium content as full-fat versions but with less energy (calories).

This group is an important source of many nutrients besides calcium, such as vitamin B12, vitamin D (if fortified), and potassium.

Oils and Spreads

Oils and spreads are part of the Eatwell Guide, but they form the smallest group. This reflects the need to have only small amounts each day. These items provide fat, which the body needs for energy and certain functions, but not in large quantities.

Healthier oils include:

• Rapeseed oil
• Olive oil
• Sunflower oil
• Vegetable oil

Healthier spreads are often made from the above oils. “Unsaturated fats” are oils that are softer or are liquid at room temperature. These are seen as healthier than “saturated fats,” which come from animals or are solid at room temperature (like butter or lard).

Unsaturated fats help keep the heart healthy and lower the risk of high cholesterol. Saturated fats, eaten in large amounts, can cause problems with blood cholesterol levels and heart health.

Use oils and spreads in small amounts – enough for cooking or adding a little flavour, but not too much. Remember that all fats are high in energy, so even healthier types should be eaten in moderation.

Combining the 5 Food Groups in Daily Eating

Each of the five food groups brings its own set of key nutrients. Together, the groups allow a person to get most of what their body needs. This is why balance is mentioned often – no single group can give all nutrients.

A balanced meal typically includes:

• Starchy carbohydrates as a base (e.g., wholemeal bread or pasta)
• One or more fruits or vegetables
• A portion of protein (animal or plant-based)
• A dairy or alternative food
• A little healthy oil or spread, if needed

Following this model over a day or a week helps the body get the range of vitamins, minerals, protein, carbohydrate, and fat it needs. Eating from only one or two groups leaves gaps, which may cause problems for health.

Portion Sizes and Proportions

The Eatwell Guide suggests how much of each group to eat. It is not about weighing everything, but using portions as a rough measure.

Some pointers:

• Starchy carbohydrates: just over a third of what you eat daily
• Fruit and vegetables: at least five portions each day, making up over a third of your daily intake
• Dairy and alternatives: some every day, with lower-fat options being best
• Protein foods: a portion with each main meal
• Oils and spreads: small amounts only

Using the Eatwell Guide plate as a visual tool can make this clearer. Think about the plate being split into different sections – the largest for fruit, vegetables and starchy carbohydrates; smaller for protein and dairy; and just a little for oils and spreads.

Supporting Health with the 5 Food Groups

The five food groups are not just a teaching tool. They reflect the way the body needs different nutrients to:

• Grow and repair tissues
• Give energy for movement
• Keep bones and teeth strong
• Support brain and nerve function
• Protect against infection and disease

When meals include choices from every group, people are much less likely to miss vital nutrients. This balance helps people feel their best every day.

Meals and snacks do not need to be perfect all the time, but eating in line with these groups most of the time improves long-term health.

Examples of Meals Using the 5 Food Groups

To put this into practice, here are some meal examples:

Breakfast:

• Wholegrain cereal (starchy carbohydrate)
• Semi-skimmed milk (dairy)
• Sliced banana or berries (fruit)
• A small handful of nuts (protein and healthy fat)

Lunch:

• Tuna sandwich on wholemeal bread (starchy carbohydrate, protein)
• Lettuce, tomato and cucumber (vegetables)
• Low-fat yoghurt (dairy)
• Olive oil-based spread (healthy oil)

Evening Meal:

• Grilled chicken breast (protein)
• Roasted potatoes (starchy carbohydrate)
• Steamed broccoli and carrots (vegetables)
• Calcium-fortified soya milk in a homemade sauce (dairy alternative)
• A little sunflower oil for roasting (healthy oil)

Snacks can also fit into these groups. Apples, carrot sticks, low-fat cheese or yoghurt, and hummus are all good options.

People with Special Dietary Needs

Every person is different. Some people may have allergies, medical conditions, or personal beliefs that affect what they can eat. For example, people with lactose intolerance may choose lactose-free dairy or plant-based alternatives. Vegans do not eat any animal foods, so they get protein and calcium from other sources. Keeping the balance across the five groups is still possible.

If you work in health or care settings, always find out about these needs before advising or preparing food.

Final Thoughts

Eating well depends on having a good spread of foods from all five food groups. No single food or food group can provide every nutrient. The body thrives when given variety – different colours, textures, tastes and nutrients.

Knowledge of these groups gives you the tools to eat balanced meals and support others to do the same. Simple, everyday swaps – like choosing wholemeal over white bread, or adding an extra portion of fruit – make a positive difference.

Plan your meals using the groups as a guide, adjusting for your own needs, age, lifestyle and preferences. Encourage others to do the same. By sticking to the basics outlined by the groups, meals will usually be healthier, more enjoyable, and better for your long-term health.