Eatwell Plate the complete guide (Part 2)

Dairy or Dairy Alternatives

Dairy products or dairy alternatives are another essential part of the Eatwell Plate, providing key nutrients such as calcium, vitamin D, and protein. Here's what you need to know about this component:

 

Nutritional Benefits

Dairy products are rich in calcium, which is essential for strong bones and teeth. They also provide vitamin D, which aids in calcium absorption and supports immune function. For individuals who are lactose intolerant or choose not to consume dairy, fortified dairy alternatives made from soy, almond, oat, or coconut can also provide similar nutritional benefits. 

Variety of Options

Dairy products include milk, yogurt, and cheese, while dairy alternatives encompass a range of plant-based options. It’s important to choose products that are fortified with calcium and vitamin D to ensure you receive adequate amounts of these essential nutrients. Be mindful of added sugars in flavoured yogurts or plant-based drinks, opting for unsweetened varieties when possible.

Portion Sizes

The Eatwell Plate recommends that dairy or dairy alternatives should also make up about one-quarter of your plate. Including a serving of yogurt or a glass of milk with meals can help meet your calcium needs and support overall health.

Health Considerations

For those who prefer not to consume dairy, it’s essential to find alternative sources of calcium and vitamin D. Leafy greens, nuts, seeds, and fortified foods can help bridge the nutritional gap. Consulting with a Registered  Nutritionist or Dietitian can provide personalised recommendations based on dietary preferences.

Image from NHS Eatwell Guide: The Eatwell Guide - NHS

FATS

Fats are a macronutrient (like protein and carbohydrate). They’re dense energy stores that help build cell membranes, transport fat‑soluble vitamins (A, D, E, K), insulate and protect organs, and provide essential fatty acids that the body can’t make.

SUGARS

Sugars are a subset of carbohydrates. They’re simple chemical forms of carbohydrate (small molecules) that provide quick energy. Sugars occur naturally in foods (fruit, milk) and are also added to foods and drinks.

Both are useful and necessary in normal amounts — the issue for health is which types and how much we eat.

 Fats — types, functions, and health effects

Main types

• Saturated fats
• Structure: mostly single carbon bonds (solid at room temp for many animal fats).
• Common sources: fatty cuts of meat, butter, cream, cheese, coconut oil, palm oil.
• Health note: high intakes of saturated fat are linked to higher LDL cholesterol and increased risk of heart disease. Most guidelines advise limiting saturated fat and replacing it with unsaturated fats.

Unsaturated fats

• Mono‑unsaturated (MUFA): one double bond — sources include olive oil, rapeseed/canola oil, avocados, some nuts. Linked to heart health benefits when replacing saturated fat.
• Poly‑unsaturated (PUFA): multiple double bonds — includes omega‑6 (linoleic acid) and omega‑3 (alpha‑linolenic acid and long-chain EPA/DHA). Found in oily fish Eicosapentaenoic Acid/Docosahexaenoic acid (EPA/DHA), 
• flax/rapeseed/soy (ALA), walnuts, and many vegetable oils.
• Health note: replacing saturated fat with unsaturated fat (especially PUFAs) reduces heart disease risk.

Trans fats

• Industrial trans fats (partially hydrogenated oils) were used in processed foods and deep frying. They raise LDL and lower HDL cholesterol and strongly increase heart disease risk.
• Many countries have reduced or banned industrial trans fats, but check labels for “partially hydrogenated” oils.
• Small amounts of natural trans fats occur in ruminant animal products (meat, dairy), but industrial ones are the main concern.

Essential fatty acids

Omega‑3 (ALA, EPA, DHA) and omega‑6 are “essential” because we need them for health and must obtain them from diet. EPA/DHA (from oily fish) support heart health, brain function and reduce inflammation markers.

 Functions in the body

• Energy (9 kcal per gram — more than carbs or protein)
• Cell membrane structure and signalling
• Absorption of fat‑soluble vitamins (A, D, E, K)
• Insulation and cushioning
• Hormone production and inflammation regulation (via fatty acid pathways)

 Practical guidance

• Aim to replace saturated fat with unsaturated fats (e.g., use olive or rapeseed oil instead of butter; choose oily fish instead of fatty processed meats).
• Avoid industrial trans fats (check labels). 
• Eat oily fish twice a week where possible (source of EPA/DHA). 
• For cooking: prefer unsaturated oils for dressing and low‑heat cooking; for very high‑heat frying, use oils with higher smoke points and moderate use.

Image from NHS Eatwell Guide: The Eatwell Guide - NHS

Sugars — types, effects, and recommendations

 

Types of sugar

• Monosaccharides: single sugars — glucose, fructose, galactose.
• Disaccharides two sugars joined — sucrose (table sugar = glucose ; fructose), lactose (milk sugar), maltose.
• Intrinsic (natural) sugars -those naturally within whole foods — fruit, veg, milk. When eaten in whole foods these come with fibre, water, and nutrients that slow absorption and reduce harm.
• Free/added sugars- sugars added during processing or cooking, plus sugars in honey, syrups and fruit juices. These are the ones to watch because they’re easier to overconsume and offer energy with fewer nutrients.

 

How the body handles sugars

Sugars are broken down into glucose, which raises blood glucose and triggers insulin release. Glucose is a primary fuel for the brain and muscles.

Fructose is handled differently (liver metabolism). Excess free fructose (high intake from sugary drinks/food) is linked to fatty liver risk and adverse metabolic markers when consumed in large amounts.

 

Health effects

Frequent high intake of free sugars; excess energy intake, weight gain, dental caries, and higher risk of type 2 diabetes and cardiometabolic problems over time.

Liquid sugars (sugary drinks) are especially problematic because they’re less filling and calorie intake can escalate quickly.

 

Recommendations (major public-health guidance)

World Health Organization (WHO): keep free sugars to less than 10% of total energy, with additional benefit if less than 5% (roughly 25 g or 6 teaspoons per day for an average adult). 

UK (NHS) & US guidelines echo limiting added sugars; specific numeric recommendations vary, but the principle is reduce free/added sugar intake and especially sugary drinks.

Practical swaps and tips — fats

• Swap butter or lard for olive oil, rapeseed/canola oil, or light spread (in moderation). 
• Choose oily fish (salmon, mackerel, trout, sardines) twice weekly for omega‑3s. 
• Snack on unsalted nuts instead of crisps (watch portion size; nuts are calorie‑dense). 
• Grill, bake or steam instead of deep‑frying. Use an air fryer to cut oil use. 
• Replace processed meats with leaner protein sources (chicken breast, beans, fish).

Practical swaps and tips — sugars

• Swap sugary drinks (sodas, sweetened juices) for sparkling water with a splash of real fruit juice, soda water and lime, or unsweetened iced tea. 
• Choose whole fruit instead of fruit juice or fruit‑based sugary snacks. The fibre in whole fruit slows sugar absorption. 
• Reduce sugar in home recipes (e.g., muffins, granola) by 25–50% — you’ll often hardly notice. 
• Use spices, citrus, and vanilla to give a perception of sweetness without extra sugar.

Special populations & medical notes

• People with cardiovascular disease risk, high LDL cholesterol, or family history of heart disease should be cautious with saturated and trans fats — replacing with unsaturated fats is recommended. 
• People with diabetes should watch added sugars and carbohydrates, aim for fibre and balanced meals, and monitor blood glucose responses. 
• Children: limit sugary drinks and highly processed snacks; focus on whole foods, healthy fats (fish, avocado), and controlled portions of treats.

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