Holiday buffet balance
Count your spoonfuls and see how the plate balances.
Your details
Your buffet plate against the Eatwell Guide
78% match
Add a spoonful of salad or fruit
- Fruit and veg22% (2), guide 39%
- Potatoes, bread, rice, pasta33% (3), guide 37%
- Beans, fish, eggs, meat22% (2), guide 12%
- Dairy and alternatives11% (1), guide 8%
- Cakes, crisps and treats11% (1), fine in small amounts
The Eatwell Guide shows a balance over a day or a week, not every plate, and a holiday buffet is meant to be fun. The match is for the plate, not for you.
If food, weight or exercise feel like a worry, your GP can help, and Beat (beateatingdisorders.org.uk, 0808 801 0677) offers free support.
The working
2 veg, 3 starchy, 2 protein, 1 dairy, 1 treat
Nine spoonfuls give fruit and veg 22% of the plate against the Eatwell Guide's 39%, starchy foods 33% against 37% and protein 22% against 12%. That is a 78% match, and the tip is to add a spoonful of salad or fruit.
The Eatwell Guide
Shares of what we eat over a day
| Group | Share |
|---|---|
| Fruit and vegetables | 39% |
| Potatoes, bread, rice, pasta | 37% |
| Beans, pulses, fish, eggs, meat | 12% |
| Dairy and alternatives | 8% |
| Oils and spreads | 1% |
On holiday
Enjoy it
- Try the local fruit and salads
- Water with meals in the heat
- Small plates and going back is easier than one huge plate
- One plate does not need to be perfect
Read with care
What this cannot tell you
- Count caloriesThis is about balance, not energy.
- Judge one mealThe guide is for a day or a week.
- Know the dishesMixed dishes count in more than one group.
Questions
Common questions
What is the Eatwell Guide?
The UK government's picture of a balanced diet, showing how much of what we eat should come from each food group.
How do I eat well at a buffet?
Start with salad and veg, add protein and starchy foods, then go back for treats if you fancy them.
Do treats count?
They sit outside the main guide; small amounts are fine.
Is the match a score for me?
No, it is for the plate. Tomorrow's plates will be different.
Sources
- GOV.UK: the Eatwell Guide
- NHS: water, drinks and your health (6 to 8 glasses a day)
- McCance and Widdowson's Composition of Foods Integrated Dataset 2021 (CoFID)
Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.
Food, weight and worry
If food, weight or exercise feel like a worry, talk to your GP. Beat offers free, confidential support on 0808 801 0677.
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