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Scottish Eatwell Guide

Showcasing how Scottish produce fits into a balanced diet

Download the Scottish Eatwell Guide

The Scottish Eatwell Guide

In collaboration with Dr Laura Wyness, who initiated the project and supported by Scotland Food & Drink, we’ve helped to create the very first Scottish adaptation of the UK’s Eatwell Guide. Take a look at our blogs or listen to our podcast to understand the story behind its creation and how it differs from the UK guide.

We hope to inspire individuals to adopt a healthy, balanced diet, while also celebrating Scotland’s natural larder. By showcasing the wide range of delicious and nutritious foods available in Scotland, we aim to promote better health outcomes, promote environmental discussions and bolster the economy through the consumption of locally sourced produce.

Partners

We’re delighted to collaborate with our Scottish Eatwell Guide partners. Select a food from the food groups below to find local suppliers.

If you’d like to become a partner, please get in touch.

The green scottish eatwell guide section for fruits and vegetables that shows fruits and vegetables grown in Scotland like raspberries, reddish, carrots and more

Fruit and vegetables

22% of adults in Scotland eat 5 or more portions of fruit and veg a day. Adults eat an average of 3.3 portions of fruit and vegetables on a typical day. This figure has not changed much in 20 years.

Eat a rainbow of fruits and vegetables as this will provide a wide variety of nutrients, fibre and plant compounds essential for health. These have a broad range of health benefits and may offer protection against disease.

Fresh, frozen or canned fruits and vegetables are all nutritious options.

Select a food to find factsheets and recipes

This section is new and still being developed. We’re working to add comprehensive factsheets, recipes and local suppliers for all foods. Thank you for your patience as we update our content.

The green scottish eatwell guide section for fruits and vegetables that shows fruits and vegetables grown in Scotland like raspberries, reddish, carrots and more
The yellow eatwell guide section that shows carbohydrates including potatoes, oats, bread, oatcakes and more

Carbohydrate foods

Fewer than 10% of adults in Scotland meet the 30g a day fibre recommended. Including grains like oats, barley and beremeal contribute to fibre intakes.

Wholegrain foods provide more fibre than white or refined starchy food, and often more of other nutrients.

Using wholemeal flour in baking or if you make homemade pasta is a great way to add fibre and nutrients to your diet.

Potatoes are available all year round and new potatoes are particularly tasty in the Spring and early Summer. Eat them with the skin to get more fibre.

Select a food to find factsheets, recipes and local suppliers

This section is new and still being developed. We’re working to add comprehensive factsheets, recipes and local suppliers for all foods. Thank you for your patience as we update our content.

The pink section of the Scottish eatwell guide that shows protein includign beans, fish, eggs and other

Beans, fish, eggs, meat and other protein

Healthy eating guidance in the UK advises us to include more plant proteins such as beans, peas and lentils. Currently, few of these foods are grown in Scotland. However, recent research suggests broad beans (or fava beans) could be a useful plant protein that could grow well commercially in Scotland.

A healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish. Enjoying a wide variety of fish helps ensure there are enough fish to eat now and in the future. Check the Marine Stewardship Council for guidance on sustainably sourced fish, or look for their logo on fish products.

Choose lean cuts of meat and skinless poultry whenever possible to cut down on fat. Try to avoid processed meats such as bacon and ham as these have been linked to a much greater risk of certain cancers.

Global guiding principles on sustainable healthy diets acknowledge that a healthy diet can include small amounts of red meat, for example, up to about three portions of red meat a week. Look for Scotch Beef, Scotch Lamb and Specially Selected Pork logos on packs which tell you the meat is quality assured and locally sourced.

Venison is nutrient-dense and sustainably produced. A small amount can provide a wide range of essential nutrients.

The pink section of the Scottish eatwell guide that shows protein includign beans, fish, eggs and other

Select a food to find factsheets and recipes

This section is new and still being developed. We’re working to add comprehensive factsheets, recipes and local suppliers for all foods. Thank you for your patience as we update our content.


The blue section of the scottish eatwell guide that shows dairy and dairy alternatives such as plain yoghurt, milk, fortified oat milk, lower fat crowdie

Dairy and alternatives

Dairy foods are rich in nutrients. Including full-fat dairy foods may help reduce the risk of heart disease and diabetes. These potential benefits are linked to fermented dairy foods like unsweetened yoghurt and some cheeses.

To date, these benefits have not been linked to butter or milk, and more independent research is needed.

Choose an unsweetened oat milk alternative that is fortified with calcium, B vitamins, vitamin D and iodine.

The purple section of the eatwell guide that shows oils and spreads such as cold pressed rapeseed oil and low fat spread

Oils and spreads

Bottles of vegetable oil in supermarkets are often 100% rapeseed oil. Cold-pressed rapeseed oil has similar nutritional properties to olive oil and is a great oil to cook with or drizzle on a salad.

Remember that all types of fats and oils are high in energy and should be eaten in small amounts.

The purple section of the eatwell guide that shows oils and spreads such as cold pressed rapeseed oil and low fat spread

Tips

Stay hydrated

Visual representation of the text on the left. There is a blue text on the right inside a glass that reads 6-8 (glasses) a day. On the left blue text reads water, lower fat milk, sugar-free drinks including tea and coffee all count. Then read text reads limit fruit juice and/or smoothies to a total of 150ml a day

Keeping well hydrated is important. Water is a healthy and cheap choice to keep you hydrated, and Scotland has plenty of natural water sources.

Aim to drink around six to eight glasses of fluid every day. Water, lower-fat milk and low-sugar/sugar-free drinks (including tea and coffee) all count. Limit fruit juice and/or smoothies to a total of 150ml a day.

Visual representation of the text on the left. There is a blue text on the right inside a glass that reads 6-8 (glasses) a day. On the left blue text reads water, lower fat milk, sugar-free drinks including tea and coffee all count. Then read text reads limit fruit juice and/or smoothies to a total of 150ml a day

Take vitamin D

Text that reads Vitamin D 10mg taken all year round

Our main source of vitamin D is sunlight. In Scotland, we only get enough of the right kind of sunlight for our bodies to make vitamin D between April and September.

It’s difficult to get enough vitamin D from food alone, so everyone in Scotland should consider taking a daily supplement of 10 micrograms of vitamin D, particularly during the winter months.

Text that reads Vitamin D 10mg taken all year round

Eat less often and in small amounts

Text that reads eat less often and in small amounts. Under it there is a ketchup bottle, brown sauce bottle, fiz can and desserts

Some foods tend to be high in fat, salt and sugar and provide little or no nutritional value. This section provides examples of these types of foods, which should be eaten less often and in small amounts.

Text that reads eat less often and in small amounts. Under it there is a ketchup bottle, brown sauce bottle, fiz can and desserts

Enjoy occasionally

Blue text that reads enjoy occasionally. Under it there is black pudding, shortbread and other pastries

Some foods can be high in unhealthy fat, salt and/or sugar but can also provide key nutrients. This section provides examples of these types of foods, it’s worth checking the label and enjoying them occasionally.

Blue text that reads enjoy occasionally. Under it there is black pudding, shortbread and other pastries

Check label on packaged foods

Blue text that reads check the label on packaged foods. Below is an example of food labelling that shows energy, fat, saturates, sugars and salt. Under it, there is a blue text that reads choose foods lower in fat, salt and sugars

Check the label on packaged foods. Choose foods lower in fat, salt and sugars. The more green on the label, the healthier the product is.

Blue text that reads check the label on packaged foods. Below is an example of food labelling that shows energy, fat, saturates, sugars and salt. Under it, there is a blue text that reads choose foods lower in fat, salt and sugars

Collaborations

The Scottish Eatwell Guide was created by Dr Laura Wyness in collaboration with Nutrition Scotland and with support from Scotland Food & Drink.