Website guide to healthy eating

PAULINE BALAC, senior lecturer in biology in the School of Applied Sciences, University of Huddersfield, looks at healthy eating advice on the internet.

MOST of us know that we need to eat a healthy, balanced diet to avoid diseases such as obesity, heart disease, diabetes and some cancers. But how can we find out which foods are best to eat and how much of them we should eat?

In the 21st century we obtain most of the information we need from the iInternet, and healthy eating is no exception. It is just a case of knowing the right websites to look at.

Among the main government-approved websites are:.


The Eatwell Plate model (www.eatwell.gov.uk), launched by the Food Standards Agency (FSA) in the United Kingdom in 2007, replacing the previous Balance of Good Health plate.

This is a visual tool that illustrates the types and proportions of food that make up a balanced diet. The Eatwell Plate comprises approximately 33 per cent fruit and vegetables; 33 per cent bread, rice, potatoes and pasta; 15 per cent milk and dairy foods; 12 per cent meat, fish, eggs and beans and just 7 per cent for foods high in fat and/or sugar.

This website also gives eight tips for eating well and other information on nutrition for different “ages and stages” in life.

Although the Eatwell Plate model gives proportions of the different food groups that should be consumed, it does not give the amounts of each that should be eaten every day.


The Food Guide Pyramid (http://en.wikipedia.org/wiki/Food_guide_pyramid) was used by the United States Department of Agriculture (USDA) between 1992 and 2005 and tries to convey variety, proportionality and moderation.

This pyramid is split into four levels, indicating the amount of each food group per day.

At the base is bread, cereal, rice and pasta (6-11 servings); the second level is vegetables (3-5 servings) and fruit (2-4 servings); the third level is split between milk, yogurt and cheese (2-3 servings) and proteinfoods (2-3 servings); while at the very tip of the pyramid is fats, oils and sweets (use sparingly).

This pyramid can still be found on some food packaging in the United States today.

The main problem with this model is it doesn’t answer the questions how big is a serving and does one size fit all ?


MyPyramid (www.mypyramid.gov) was released by the USDA in 2005. This gives a new icon, turning the food groups on their side, extending up from the base.
Two new features are included: a symbol of a person on the stairs, representing physical activity and measurement of quantities in cups and ounces.

Interactive tools allow you to enter your age, sex, weight, height and physical activity to obtain a personalised MyPyramid plan.

For example a 45-year-old woman, 5ft 6in tall who weighs 10 stone and is physically active for 30-60 minutes every day, requires approximately 2,200 calories per day. MyPyramid recommends her to eat seven ounces of grains (of which half should be wholegrain); three cups of vegetables; two cups of fruit; three cups of milk and six ounces of meat and beans.

Other advice is to vary your veggies, go easy on fruit juices and choose low fat yogurts or cheeses and lean meats or poultry. There are also various posters and downloads .


In the United Kingdom the Change4Life programme (www.nhs.uk/change4life) was launched in January, 2009, with the slogan “Eat Well. Move more. Live longer”.

The first year has focused on the eating habits of children aged 5-11. The eight components of the programme are: up and about; 60 active minutes; 5-a-day; meal time; snack check; me sized meals; cut back fat and sugar swops.

So far over 425,000 people have joined the Change4Life programme. Ideas for activities, portion control, recipes and snack facts are sent through the post as well as fruity fridge magnets, 5-a-day sticker charts, snack swopper wheels and fun kids’ worksheets.

A survey of the participants suggests that families are now eating better and being more active.

The second stage of the Change4Life programme, launched last month, aims to encourage adults, especially those aged 45-65 years old, to make changes to their diet and lifestyle.

A national survey into UK eating habits, conducted by the FSA between 2008-9, indicates that more than a third of people are now meeting the five-a-day fruit and vegetable targets and that saturated fat and sugar intake has now fallen slightly.

However, average fibre intake is still lower than recommended and consumption of oily fish is much less frequent than the recommended once a week.

There are many other healthy eating websites available.

With apologies to Mark Twain, “Be careful about reading health websites. You may die of a misprint”.