{"id":7087,"date":"2016-04-29T10:16:07","date_gmt":"2016-04-29T10:16:07","guid":{"rendered":"https:\/\/www.highspeedtraining.co.uk\/hub\/?p=7087"},"modified":"2023-07-28T14:57:53","modified_gmt":"2023-07-28T13:57:53","slug":"eatwell-guide","status":"publish","type":"post","link":"https:\/\/www.highspeedtraining.co.uk\/hub\/eatwell-guide\/","title":{"rendered":"Does The Eatwell Guide Lead to a Balanced Diet?"},"content":{"rendered":"<p>The Eatwell Guide (formerly referred to as the Eat Well Plate) was developed by the Department of Health. It is a pictorial example of the different types of foods that, according to the government, make up a healthy, balanced diet. The healthy eating chart is divided into 5 sections of differing sizes. These represent the five common food groups, and shows the proportions that we should be eating them in:<\/p>\n<ul>\n<li>Fruit and vegetables.<\/li>\n<li>Potatoes, bread, rice, pasta and other starchy carbohydrates.<\/li>\n<li>Beans, pulses, fish, eggs, meat and other proteins.<\/li>\n<li>Dairy and alternatives.<\/li>\n<li>Oils and spreads.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7088\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/04\/eatwell_guide.png\" alt=\"eatwell_guide\" width=\"1112\" height=\"791\" \/><\/p>\n<p><a href=\"https:\/\/www.gov.uk\/government\/uploads\/system\/uploads\/attachment_data\/file\/510363\/UPDATED_Eatwell_guide_2016_FINAL_MAR23.pdf\" target=\"_blank\" rel=\"noopener noreferrer\"><button>Download the Full Size Eatwell Guide<\/button><\/a><\/p>\n<p>This guide delivers two important messages: proportions matter and variety counts. However, does following the guide really lead to a balanced diet? Does it fit in with modern day nutritional choices? <em>We investigated a little further\u2026<\/em><\/p>\n<hr \/>\n<h2>Nutritional Balance<\/h2>\n<p>Obtaining a balanced diet is essential for everyone, no matter your age, lifestyle or weight. The Eatwell Guide points towards eating all foods in moderation \u2013<strong> but is this what the image actually represents?<\/strong><\/p>\n<p>The guide\u00a0places a huge emphasis on fruit, vegetables and starchy foods. And whilst it\u2019s important to get some carbohydrates (from starchy foods) in your diet, the plate displays a noticeable imbalance. It gives far more priority to carbs than any other food group. Right\u00a0off the bat, this doesn\u2019t really suggest a balanced diet.<\/p>\n<p>Proteins, including meat and fish, have a much smaller section on the plate, yet it is well known that they play a huge role in everyday nutrition. Even more so if they are good quality, lean proteins. Furthermore, there are so many nutrients to be obtained from fish and seafood, sometimes more than fruit and vegetables. So it seems unwarranted to have such a small section on the Eat Well Plate for them.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-17730\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/04\/salmon-spaghetti-dish.jpg\" alt=\"salmon spaghetti dish\" width=\"685\" height=\"295\" \/><\/p>\n<p>For a good, nutritionally balanced plate, more emphasis should be\u00a0put on the unrefined, whole foods that your body needs for optimum health. Currently, the guide states \u2018choose wholegrain or higher fibre versions\u2019 of starchy foods, but this information is not very prominent. The food pictures shown are of the white, refined starch varieties. So this can be misleading for some.<\/p>\n<p>The amount of energy and nutrients each person needs also varies depending on a number of factors. For example:\u00a0body size, age and lifestyle. So it&#8217;s difficult to summarise a \u2018generic\u2019 healthy eating plate that suits everyone.<\/p>\n<p>The Eatwell Guide appears to be a good starting point for those who are new to nutrition. But, for everyone else, it can make a lot of sweeping statements about what an everyday \u2018balanced\u2019 diet should consist of.<\/p>\n<div class=\"tip__box\">\n<div class=\"tip__title__container\">\n<div class=\"tip__title__text\">\n<div class=\"tip__title__icon\"><img decoding=\"async\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2019\/11\/expert-tip-icon.png\" alt=\"expert icon\" \/><\/div>\n<h3>Need a Training Course?<\/h3>\n<\/div>\n<\/div>\n<p>Our <a href=\"https:\/\/www.highspeedtraining.co.uk\/courses\/food-hygiene\/online-nutrition-and-healthy-eating-training-course\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nutrition and Healthy Eating Course<\/a> provides those who are interested in improving their diet, the information they need to offer healthier food choices.<\/p>\n<\/div>\n<hr \/>\n<h2>Portion Sizes<\/h2>\n<p>There are several flaws in the Eatwell Guide when it comes to determining portion sizes. For starters, it suggests that around 1\/3 of your meal should be starchy foods, a 1\/3 fruit and vegetables and the final 1\/3 a mixture of dairy, protein and fats.<\/p>\n<p>Placing so much prominence on starchy foods suggests that they should make up the biggest portion of every meal, yet it\u2019s known that too much can contribute towards weight gain.<strong>\u00a0So why is so much importance placed on them?<\/strong> Even the wholegrain varieties should be eaten in relatively small amounts if you don\u2019t want to pile on the pounds.<\/p>\n<p>Similarly, how big are the suggested meals? The diagram makes the average meal look quite substantial, and may encourage people to\u00a0take large portions of everything. If you have an enormous dinner plate, is it OK to eat more as long as you balance food out into the recommended groups of 1\/3 carbs, 1\/3 veg etc.? Surely not.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7102\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/04\/portion_size_eatwell.jpg\" alt=\"portion_size_eatwell\" width=\"685\" height=\"295\" \/><\/p>\n<p>However, the government has done some work towards advising people on portion sizes. The <a href=\"http:\/\/www.nhs.uk\/change4life\/Pages\/change-for-life.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">Change 4 Life campaign<\/a> encourages \u2018me size\u2019 portions of food, i.e. portions should be adapted according to the lifestyle, weight and age etc. of the person. This is a positive step forward, yet it still doesn\u2019t solve the problem of obtaining a truly balanced diet.<\/p>\n<p>The guide also\u00a0suggests that you need to eat from every food category at every meal, which certainly isn\u2019t the case! Can you imagine trying to shoehorn in meat and vegetables with your breakfast just to make it match up\u00a0with recommendations?<\/p>\n<p>Perhaps the Eatwell Guide needs a side-note to advise naive people that the diagram is not a guide for what you should be consuming every single meal time\u2026<\/p>\n<hr \/>\n<h2>Starchy Foods<\/h2>\n<p>According to the guide, around 1\/3 of your plate should consist of starchy foods such as bread, pasta, rice, cereal and potatoes. In fact, the Food Standards Agency advises that:<\/p>\n<p><em>\u2018Starchy foods should make up about a third of the food we eat. Most people should be eating more starchy foods.\u2019<\/em><\/p>\n<p>However, basing all of our meals on starchy foods is a problem. These types of food have a high glycaemic index and the potential to lead to obesity, heart disease and type 2 diabetes.<\/p>\n<p><em><strong>So why does the government advise us to eat more of the foods that makes us fat?<\/strong><\/em><\/p>\n<p>Probably because starchy foods contain a lot of energy and help keep you going for longer. But is it worth it when it\u2019s been proven that eating large quantities of starchy foods leads to weight gain?<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7096\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/04\/chips_starchy_food_carbs.jpg\" alt=\"chips_starchy_food_carbs\" width=\"685\" height=\"295\" \/><\/p>\n<p>According to the Eatwell guidance, starchy foods are also the main source of certain nutrients in our diet \u2013 but this is certainly not the case. The nutrients in carbohydrates that help regulate cholesterol, assist the body in absorbing calcium and help to digest food can be found in many vegetables and protein products, which are in fact much better for our health. <strong>So why isn\u2019t the focus on them?<\/strong><\/p>\n<p>Furthermore, the plate gives no guidance on how you should cook your starchy foods.<\/p>\n<p>Consider a plate with 1\/3 dedicated to potatoes. This could mean 1\/3 of a plate of oven chips, deep fried potato cakes, roast potatoes or boiled new potatoes, even though each of these products have very different nutritional and calorific values!<\/p>\n<hr \/>\n<h2>Fruit and Vegetables<\/h2>\n<p>The Eat Well Plate\u00a0states that around 1\/3 of our diet should consist\u00a0of fruit and vegetables which, in fact, sounds like brilliant nutritional advice! What\u2019s more, this is backed up by the UK government\u2019s 5-a-Day campaign, whereby everyone everywhere is being instructed that they must eat 5 portions of fruit and vegetables a day in order to be healthy. We wish it was that simple.<\/p>\n<p>Unfortunately, insisting on 5-a-Day does not lead to perfect nutrition and will not solve all of our dietary problems. Not to mention that it\u2019s actually quite difficult to do. Have you ever tried counting what you eat in a day? When you don\u2019t reach the magic 5 it can be quite disheartening.<\/p>\n<p>Whilst this target gives us an idea of what we should be eating for better health, using it as a benchmark may not be the way forward.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7100\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/04\/eatwell_guide_fruit_vegetables.jpg\" alt=\"eatwell_guide_fruit_vegetables\" width=\"685\" height=\"295\" \/><\/p>\n<p><strong>Placing emphasis\u00a0on fruit and veg is a good thing, but it does also have negatives.<\/strong><\/p>\n<p>Vegetables are brilliant \u2013 let\u2019s get that out the way first \u2013 and you should eat as many as you can at every meal. It\u2019s the fruit that\u2019s the problem. Fruit, in moderation, is very beneficial to your health. However, fruits contain a massive amount of sugar in the form of fructose, which is incredibly bad for your teeth, weight and those with diabetes. If eaten in excess, they can also leave you feeling bloated. This can then put you off eating all the other good stuff you need!<\/p>\n<p>The Eatwell Guide does consider fruit juices and smoothies. But these often contain added sugar and sweeteners (as if there wasn\u2019t enough in them already). Fortunately, the guide offers sound advice that these should be limited to 150ml per day.<\/p>\n<p>In summary: choose veg over fruit, it\u2019s much better for you.<\/p>\n<hr \/>\n<h2>Beans, Pulses, Fish, Eggs, Meat, etc.<\/h2>\n<p>The Eatwell Guide suggests that proteins should be eaten in moderately small amounts, making up around 1\/9th of your plate. Cast your minds back to how many starchy foods you\u2019ve got on your plate already \u2013 a 1\/3 \u2013 and then compare this to the recommendation for proteins. Only 1\/9 of a plate? You might as well not bother.<\/p>\n<p>Protein, whether from meat, fish or a vegetarian alternative, is essential for health. It helps to build cells, maintain muscle and make enzymes in the body. It\u2019s even more important if you live an active lifestyle \u2013 something the Eatwell Guide doesn\u2019t even consider at all.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7101\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/04\/eggs_protein.jpg\" alt=\"eggs_protein\" width=\"685\" height=\"295\" \/><\/p>\n<p>As with the starchy foods, there\u2019s also no indication of how our proteins should be cooked. Can we use oil or butter for frying? Are chicken nuggets, steak and a tin of kidney beans all of equal nutritional value? The answer is clearly no, but the Guide doesn\u2019t clarify this.<\/p>\n<p>Perhaps more care needs to be taken when it comes to recommending which sources of protein should be eaten.<\/p>\n<hr \/>\n<h2>Dairy and Alternatives<\/h2>\n<p>As with protein-rich foods, the Eatwell Guide suggests that dairy and alternatives should make up a small amount of your daily diet \u2013 around 1\/10th. This is good to highlight, as dairy is an essential part of your diet. It provides us with calcium and B vitamins and helps keep our bones healthy, and can come from milk (or alternatives), cheese, cream and yogurt.<\/p>\n<p>However, contrary to what the Eat Well Plate suggests,\u00a0you don\u2019t actually need to eat dairy at every meal \u2013\u00a0or even at all \u2013 for your body to obtain adequate amounts of the nutrients. Just two servings of dairy a day is sufficient for most people, which is not what the guide implies.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7098\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/04\/dairy_yoghurt_eat_well_guide.jpg\" alt=\"dairy_yoghurt_eat_well_guide\" width=\"685\" height=\"295\" \/><\/p>\n<p>Furthermore, many people don\u2019t eat dairy due to allergies, lactose intolerance or dietary choices, such as veganism. Does this mean that these people cannot obtain a balanced diet? We know that this isn\u2019t the case. Soy milk, coconut milk, almond milk, vegan cheese and soy yogurt all count towards the 2-a-day target. Shouldn&#8217;t this be made more obvious by the Eat Well Plate?<\/p>\n<p>It\u2019s also quite surprising how the plate gives near-equal weighting to products such as cheese as it does to protein. It\u2019s known that cheese provides you with dairy nutrients, but it\u2019s also an evident source of unhealthy fats. Imagine the equivalent amount of lean meat or beans \u2013 are the two really comparable? <strong>Should we really be advised to consume similar proportions of each?<\/strong><\/p>\n<hr \/>\n<h2>Oils and Spreads<\/h2>\n<p>Finally it\u2019s time to take a look towards the fats in our diet. The Eatwell Guide says that foods and drinks high in fat and\/or sugar should be eaten in very small amounts. This makes sense, as too many of these foods are known to contribute towards health problems, and the guide emphasises that they are non-essential to the daily diet by excluding them from the main diagram.<\/p>\n<p>Fatty and sugary foods are non-essential elements to the diet. This is particularly true of those that are refined: commonly found in ready-made foods and drinks. As well as being devoid of any nutrients, refined sugars and carbohydrates have the ability to cause rapid spikes in blood insulin levels. So they must be controlled.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-7097\" src=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/04\/cooking_oil.jpg\" alt=\"cooking_oil\" width=\"685\" height=\"295\" \/><\/p>\n<p>Fats, on the other hand, pose less of a problem \u2013 assuming they\u2019re the healthy kind, that is. Healthy unsaturated fats, such as those in avocados, olive oil, butters and oily fish, have many health benefits and are a crucial part of our diet. These fats provide us with essential fatty acids, such as omega-3, vitamins A, D, E and K, and help to lower cholesterol levels.<\/p>\n<p>At least the Eatwell Guide makes this distinction between healthy and unhealthy fats by including the healthy, unsaturated oils and spreads as an essential part of the daily diet.<\/p>\n<hr \/>\n<h2>Summary<\/h2>\n<p>Overall, it seems that education is the way forward when it comes to choosing a truly balanced diet. Whilst the Eatwell Guide works as a basic reference point, it is by no means comprehensive and certainly doesn\u2019t work for everyone.<\/p>\n<p>The diagram makes suggestions that are perhaps out-of-date with nutritional research, and makes no reference to healthy ways of preparing food. However, for those new to nutrition, the Eatwell Guide does display some valuable points. Remember to eat all foods in moderation and in \u2018me size\u2019 portions but, more importantly, always eat your veg!<\/p>\n<hr \/>\n<h3>Further Resources:<\/h3>\n<ul>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/healthy-eating-plan-fussy-eaters\/\" target=\"_blank\" rel=\"noopener noreferrer\">A Healthy Eating Plan for Fussy Eaters<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/nutrition-quiz\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nutrition &amp; Healthy Eating Quiz<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/healthy-eating-guide-for-british-teenagers\/\">Healthy Eating Guide for British Teenagers<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/healthy-eating-pyramid\/\">The Healthy Eating Pyramid<\/a><\/li>\n<li><a href=\"https:\/\/www.highspeedtraining.co.uk\/courses\/food-hygiene\/online-nutrition-and-healthy-eating-training-course\/\" target=\"_blank\" rel=\"noopener noreferrer\">Nutrition &amp; Healthy Eating Course<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The Eatwell Guide (formerly referred to as the Eat Well Plate) illustrates what we should be eating as part of a balanced diet &#8211; but is it accurate?<\/p>\n","protected":false},"author":3,"featured_media":17731,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[96,80],"class_list":["post-7087","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","tag-nutrition","tag-teachers-and-parents"],"acf":{"schema_disabled":false,"schema_properties_FAQPage_question_answer":null,"schema_properties_HowTo_howto_tools":null,"schema_properties_HowTo_howto_supplies":null,"schema_properties_HowTo_howto_steps":null,"schema_properties_WebPage_cssSelector":null,"schema_sameAs_repeater":null,"schema_custom_json_repeater":null,"schema_custom_json_override":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.5 (Yoast SEO v19.12) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Eatwell Guide: Does it Really Lead to a Balanced Diet?<\/title>\n<meta name=\"description\" content=\"The Eatwell Guide (formerly referred to as the Eat Well Plate) illustrates what we should be eating as part of a balanced diet - but is it accurate?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.highspeedtraining.co.uk\/hub\/eatwell-guide\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Does The Eatwell Guide Lead to a Balanced Diet?\" \/>\n<meta property=\"og:description\" content=\"The Eatwell Guide (formerly referred to as the Eat Well Plate) illustrates what we should be eating as part of a balanced diet - but is it accurate?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.highspeedtraining.co.uk\/hub\/eatwell-guide\/\" \/>\n<meta property=\"og:site_name\" content=\"The Hub | High Speed Training\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/www.facebook.com\/highspeedtraining\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/highspeedtraining\" \/>\n<meta property=\"article:published_time\" content=\"2016-04-29T10:16:07+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-07-28T13:57:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.highspeedtraining.co.uk\/hub\/wp-content\/uploads\/2016\/04\/balanced-diet-eatwell-guide-salmon-salad.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1170\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Louise Petty\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@hst\" \/>\n<meta name=\"twitter:site\" content=\"@hst\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Louise Petty\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Eatwell Guide: Does it Really Lead to a Balanced Diet?","description":"The Eatwell Guide (formerly referred to as the Eat Well Plate) illustrates what we should be eating as part of a balanced diet - 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