Really? Are you kidding me? I needed to check twice that this actually comes from the “Food Standards Agency”. This reminds me of the Food Pyramid, they got it wrong then and this “Eatwell Plate” is no better and they wonder why the obesity rate is rapidly climbing year after year?!

If you are not familiar with the Eatwell Plate, it is a plate that has allocated portion sizes of various food groups



According to this method of “healthy eating”, the plate suggests the following:

Loads of fruit and vegetables

Loads of bread, rice, potatoes, pasta etc

Small portion of milk and dairy foods

Small portion of meat, fish, eggs, beans and other non-dairy sources of protein

A smaller amount of foods and drinks high in sugar and/or fat

The only way this is a healthier way of eating is if you are totally clueless on what macronutrients are, obese only eating take-out food and sweets all day long. If this is you, then by all means clean up your diet using the Eatwell Plate, since this would be better than what you’re currently doing.

Other than that, if you follow this Eatwell Plate, be prepared to gain weight, and I don’t mean lean mass guys, I mean body fat! Being a bikini competitor and in the bodybuilding arena surrounded by jaw dropping physiques, let me assure you that those hard bodies and beautiful curves are not built from the recommended macronutrient portions of the Eatwell Plate.

The 3 Main Reasons why you will not lose body fat and change your body composition eating according to the Eatwell Plate is as follows

  1. Carbohydrates

Approximately 2/3 of your plate on the Eatwell Plate can be classified as carbohydrates – the only non-essential macronutrient out of the three macronutrients. What this means is that your body can survive without eating it at all. So, the question is why is it occupying 2/3 of your plate?

If you are reading this, chances are you want to look and feel amazing. You are possibly embarking on some sort of exercise regime enroute to a leaner, stronger sexier you. I hate to be the one to break it to you, but eating according to the Eatwell Plate you won’t be burning fat during your workouts with this much carbohydrates in your system. Carbohydrates are your most readily available source of fuel for the body when you exercise. As long as there are carbohydrates available for fuel, the body sees no reason to utilise your fat stores. This is why you don’t see any fat loss or change in body composition.

Bread and pasta have virtually no relevant nutritional value, why would you eat loads of this and expect to be healthy?

  1. Protein

Every cell in the human body needs protein to function. There are several types of proteins in the body all of which have very specific functions E.g.: forming components of body tissues, enzymes, hormones and immune cells. Proteins are complex molecules made up of 20 amino acids, 8 being essential amino acids. These 8 essential amino acids cannot be synthesised by the body, it can only be acquired through your diet.

Yet, the Eatwell Plate suggests small quantities?

  1. Healthy Fats

Where are the healthy fats on this Eatwell Plate, more specifically Omega 3’s? There will be trace amounts in protein and vegetable segments of this plate yet hardly enough to serve the purpose of brain function, aid in cell replication, form cell membranes or optimise nerve function. Let’s not forget that fat is also an essential requirement for the absorption of your fat soluble vitamins and making hormones.

Omegas 3’s are essential fatty acids. These Polyunsaturated fats are not produced by the body and therefore needs to come from your diet for optimal bodily function resulting in optimal health. The theory of fats making you fat is a myth of the dark ages! Fat is your friend sugar is your enemy and responsible for most.

If your diet looks anything like this and you are struggling to lose weight thinking you are “eating healthy” following the Eatwell Plate, now you know why.

An Alvina Approved Plate, for optimal bodily function, a balanced diet for healthy living would look like this

Loads of multicoloured fibrous vegetables

Loads of protein (red meats, white meats, eggs, seafood)

Small portion of polyunsaturated fats (avo, nuts, seeds, nut oils)

A smaller amount of fruit

A smaller portion of milk and dairy foods

A smaller amount of oats, sweet potato, potato, brown rice, squash, quinoa.

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans