1.1. Describe the five main food groups

This guide will help you answer 1.1. Describe the five main food groups.

A balanced diet is essential for maintaining good health and supporting bodily functions. The Eatwell Guide, developed in the UK, explains the five main food groups that form the foundation of a healthy diet. These food groups ensure that individuals receive the right amount of nutrients, energy, vitamins, and minerals needed to stay healthy. In this guide, we cover each food group, its benefits, and examples of foods within it.

Fruit and Vegetables

Fruit and vegetables are an important part of the diet as they provide essential vitamins, minerals, and fibre. These nutrients help with various bodily functions, such as improving the immune system, supporting digestion, and reducing the risk of chronic diseases like heart disease, diabetes, and certain cancers. Fibre in fruit and vegetables aids digestion and supports gut health.

The Eatwell Guide suggests that people consume at least five portions of a variety of fruit and vegetables each day. A “portion” roughly equals:

• One medium-sized fruit like an apple, banana, or orange
• Two smaller fruits like kiwis or plums
• A handful of berries
• Three heaped tablespoons of cooked vegetables
• A glass (150ml) of unsweetened fruit juice or smoothie (only counts as one portion, regardless of how much you drink)

Variety matters because different fruits and vegetables offer different nutrients. For example:

• Citrus fruits (like oranges and lemons) are rich in vitamin C.
• Leafy greens (like spinach and kale) provide iron and folic acid.
• Carrots and sweet potatoes are high in beta-carotene, an antioxidant.

Fresh, frozen, dried, and canned options all contribute to your intake. When choosing canned or dried options, be mindful of added sugar or salt.

Starchy Foods

Starchy foods, also known as carbohydrates, are a key source of energy. These foods break down into glucose, which fuels the body and brain. They also contain fibre, vitamins, and minerals when eaten in their whole-grain form. Whole-grain variants are preferred because they release energy more slowly, keeping you feeling fuller for longer and helping maintain steady blood sugar levels.

Common examples of starchy foods include:

• Bread
• Pasta and noodles
• Rice
• Potatoes
• Cereal and oats

Starchy foods should make up just over a third of your daily food intake. Where possible, opting for whole-grain or higher-fibre versions (like brown rice, wholemeal bread, and whole-wheat pasta) is better for overall health. Potatoes are a particularly versatile starchy food that can be cooked in various ways, such as baking, boiling, or roasting. Try to avoid frying them or adding excessive butter, cream, or oil.

Processed starchy foods like white bread and sugary breakfast cereals are less healthy because they lose much of their nutritional value during production. Aim for alternatives that are packed with oats, bran, or fibre.

Dairy and Alternatives

This food group includes milk, cheese, yogurt, and plant-based alternatives like soya or almond milk. Dairy foods and their alternatives are excellent sources of calcium, protein, and vitamins, particularly vitamin D. Calcium is crucial for maintaining strong bones and teeth and supporting muscle and nerve functions. Vitamin D aids in calcium absorption, making these foods a double benefit to bone health.

Examples include:

• Milk (cow’s milk and fortified plant-based options)
• Cheese (like cheddar or cottage cheese)
• Yogurt (natural or Greek varieties)
• Fortified plant milks and yogurts

Some individuals choose plant-based alternatives for dietary, ethical, or health reasons, such as lactose intolerance. In this case, fortified alternatives are beneficial as they contain added vitamins like B12 and calcium.

It’s recommended to opt for lower-fat or reduced-sugar versions of dairy to support heart health and reduce calorie intake. Full-fat cheeses and flavoured yogurts may be high in saturated fats and sugars, so stick to unsweetened or natural versions wherever possible. However, some fats in dairy are beneficial, making portion control more important than outright avoidance.

Protein-Rich Foods

Protein supports growth, repair, and the maintenance of body tissues, such as muscles and skin. It is essential for producing enzymes, hormones, and a strong immune system. Protein-rich foods also provide iron, zinc, and B vitamins.

There are two main types of protein sources: animal and plant-based. Examples include:

• Animal sources: Meat, fish, eggs, and poultry (e.g., chicken and turkey)
• Plant sources: Lentils, beans, chickpeas, nuts, seeds, and tofu

Fish, particularly oily varieties like salmon, mackerel, and sardines, are sources of omega-3 fatty acids. These are healthy fats that benefit the heart and brain. The NHS recommends eating at least two portions of fish each week, one of which should be oily.

For vegetarians or vegans, plant-based proteins like lentils and chickpeas are excellent alternatives. These are versatile, nutritious options that also provide dietary fibre.

While red meat (like beef and lamb) is high in protein and iron, it’s recommended to eat it less often or in smaller amounts. Processed meats, such as sausages or bacon, should be limited, as they are high in saturated fat and salt, increasing the risk of heart disease and bowel cancer.

Oils and Spreads

Oils and spreads might seem less important, but they play a role in providing energy and essential fatty acids. Fats also support vitamin absorption (such as A, D, and E). However, these foods should be consumed in small amounts due to their high calorie content.

Healthier choices include unsaturated fats, which can be found in:

• Vegetable oil (e.g., sunflower or rapeseed oil)
• Olive oil
• Nut-based spreads (like peanut butter or almond butter, with no added sugar or salt)
• Avocados

It’s best to limit saturated fats, which are found in items like butter, cream, and lard. These types of fat can raise cholesterol levels, increasing the risk of heart problems.

To reduce saturated fat intake, replace butter with vegetable oil where appropriate. For example, use olive oil in cooking or drizzle over salads instead of creamy dressings.

Portion sizes of oils and spreads should be small. A teaspoon or two is often enough for cooking or spreading.

Final Thoughts

To build a healthy and balanced diet, make sure your meals look like this:

• Half your plate filled with fruit and/or vegetables.
• A third of your plate made up of starchy foods.
• A smaller portion for protein-based options.
• A small portion of dairy or dairy alternatives on the side.
• A portion of unsaturated oils or spreads, often used in food preparation.

Water is also an essential part of a healthy diet and should be the main drink consumed throughout the day.

It’s important to base portions on activity levels, personal health, and individual dietary needs. Some people may require more protein or carbohydrates depending on their lifestyle or health conditions. Always consider moderation and variety to support optimal health.