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YOU ARE WHAT YOU EAT

YOU ARE WHAT YOU EAT. CLASS: 1^ B - ENGLISH. THE FOOD PYRAMID. The Food Pyramid is designed to make healthy eating easier. Healthy eating is about getting the correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you need to maintain good health.

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YOU ARE WHAT YOU EAT

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  1. YOU ARE WHAT YOU EAT CLASS: 1^ B - ENGLISH

  2. THE FOOD PYRAMID • The Food Pyramid is designed to make healthy eating easier. Healthy eating is about getting the correct amount of nutrients – protein, fat, carbohydrates, vitamins and minerals you need to maintain good health. • Foods that contain the same type of nutrients are grouped together on each of the shelves of the Food Pyramid.

  3. Eatatleastfiveportions of a variety of fruit and vegetables a day • Most of usstillaren'teatingenoughfruit and vegetables. Theyshouldmake up over a third of the foodweeateachday. Aim to eatatleastfive portions of a variety of fruit and vegeachday. Choose from fresh, frozen, tinned, dried or juiced. • Fruitand vegetables are a good source of vitamins, minerals and fibre.

  4. Base meals on potatoes, bread, rice, pasta or otherstarchycarbohydrates. Choosewholegrainwherepossible • Starchyfoodshouldmake up just over a third of the foodweeat. Choosehigher-fibre, wholegrainvarieties, suchaswholewheat pasta and brownrice, or simplyleaveskins on potatoes. There are alsohigher-fibre versions of whitebread and pasta. • Starchyfoods are a good source of energy and the main source of a range of nutrients in ourdiet.

  5. Have some dairy or dairyalternatives (suchassoyadrinks and yoghurts). Chooselower-fat and lower-sugar options • Milk, cheese, yoghurt and fromagefrais are goodsources of protein and some vitamins, and they'realso an important source of calcium, whichhelps to • keep our bones strong. Try to go for lower-fat and lower-sugar productswhere possible, like1% fatmilk, reduced-fat cheeseor plainlow-fat yoghurt.

  6. Eat some beans, pulses, fish, eggs, meat and otherprotein. Aim for atleasttwoportions of fisheveryweek • Thesefoods are goodsources of protein, vitamins and minerals. Pulsessuchasbeans, peas and lentils are goodalternatives to meatbecausethey'relower in fat and higher in fibre and protein, too. Chooseleancuts of meat and mince and eatlessred and processedmeatlike bacon, ham and sausages.

  7. Chooseunsaturatedoils and spreads and eat in small amounts • Unsaturatedfats are healthierfats and include vegetable, rapeseed, olive and sunfloweroils. • Rememberalltypes of fat are high in energy and should be eatensparingly.

  8. Eatfoods high in fat, salt and sugar lessoften and in small amounts • Thesefoods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and icecream. • They'renotneeded in the diet and so should be eatenlessoften and in smalleramounts.

  9. Drink plenty of fluids – 6 or 8 cups/glasses a day • Water, lower-fatmilks and lower-sugar or sugar-free drinksincluding tea and coffee allcount. Fruitjuice and smoothiesalsocounttowardsyourfluidconsumptionbuttheycontain free sugarsthat can damageteeth, so limitthesedrinks to a combinedtotal of 150ml per day.

  10. Bibliography • http://www.safefood.eu/Healthy-Eating/What-is-a-balanced-diet/The-Food-Pyramid.aspx#sthash.9yixwBZv.dpuf • http://www.safefood.eu/Healthy-Eating/What-is-a-balanced-diet/The-Food-Pyramid.aspx

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