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Healthy Diet Pyramid

Healthy Diet Pyramid. Balanced Diet????. Healthy Diet Pyramid?????. What are they??. A Balanced Diet is the basis of good health. What are the basic elements of balanced diet?. Balanced Diet??.

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Healthy Diet Pyramid

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  1. Healthy Diet Pyramid

  2. Balanced Diet???? Healthy Diet Pyramid????? What are they??

  3. A Balanced Diet is the basis of good health. What are the basic elements of balanced diet?

  4. Balanced Diet?? • A“Balanced diet” means eating a variety of food in the right amounts and in the healthiest proportions. • Each food has different nutrients, and each nutrient has its own function in our body. There is no place for picky eating.

  5. Balanced Diet= Variety of food + Recommended Proportion + Eating regular meals

  6. Eating in excess and not moving Eating moderately Eating too little Malnourished and weak Overweight or Obese Healthy Body

  7. Balanced diet?? • Energy intake and nutrient needs are different depending on our age and gender. • Eating too much or not enough are both bad for our health. • The Healthy Diet Pyramid shows us the pattern for a balanced diet.

  8. Healthy Diet Pyramid • The Healthy Diet Pyramid is divided into the four food group layers. • Each layer has different kinds of foods and in different proportions according to daily needs. • Meals should be made up mostly of food that appears at the larger lower two levels. Also, food that appears on the smaller upper levels should be eaten in smaller amounts.

  9. Oil, Salt, Sugar Eat less Meat, Fish, Egg, Beans, Nuts, Milk and Dairy Eat moderately Vegetables and Fruits Eat plenty Grains Eat most Healthy Diet Pyramid

  10. Grain Group -- Eat Most! • Congee, vermicelli, noodles, rice, bread, oats, potatoes--whole grains the best! • Rich source of complex carbohydrates and fiber - Excellent energy source - Regulate body temperature - Lower blood fat or cholesterol - Less chance of getting constipation

  11. Vegetables and Fruits - Eat plenty! (1) Leafy & Root Vegetables：Choy-sum, white cabbage, tomatoes, etc. (2) Gourds：Winter melon, Hairy gourds (3) Fruits：Apples, oranges, all pure fruit juices Eat 2 fruits daily! One should be a citrus fruit, e.g. Orange, Tangerine

  12. Vegetables and Fruits - Eat plenty! Rich in carotene, Vitamins A、B、C、E Minerals (Folate, Iron) Fiber, Phytonutrients, Plant protein Eat 2 bowls of vegetables daily! One should be a leafy green, such as bok choy, choy sum

  13. Vegetables and Fruits - Eat plenty! • Fight disease • Help prevent constipation, lower risk of cancers • Help tooth and bone growth • Help healing of injuries, burns and other damaged tissues

  14. Meat, Fish, Eggs, Soy, Nuts, Beans, Dairy Products - Eat Moderately! • Meat：Pork, Beef, Lamb, and Poultry • Fish：Fish and all seafood • Eggs • Soy, nuts, beans: Tofu, yellow beans, green beans, sesame, almonds, peanuts • Milk & Dairy Products：Milk, cheese, yogurt, ice-cream

  15. Meat, Fish, Eggs, Soy, Nuts, Beans, Dairy Products - Eat Moderately! • Protein sources, give energy for growth, repairing cells, and metabolism • Meat（especially red meat）rich in iron for red blood cells to prevent iron-deficiency anemia • Milk or Dairy Products are rich in calcium, Vitamin D and Vitamin B complex, good for tooth, bone, and muscle growth and lowering risk of osteoporosis

  16. Meat, Fish, Eggs, Soy, Nuts, Beans, Dairy Products - Eat Moderately! • Almonds, other nuts, and beans are rich in Vitamin E to prevent disease and for healthy skin and hair. Rich in fiber, too. • Fish and seafood are rich in Vitamin B6, and iodine for healthy growth

  17. Meat, Fish, Eggs, Soy, Nuts, Beans, Dairy Products - Why Eat only Moderately? Caution! Saturated fats come from animal products and palm oil, including fatty meat, egg yolk, chicken skin, full cream milk, and biscuits or margarine made with palm oil. Therefore, eat these foods moderately, or you could raise your blood fat or cholesterol. Nuts contain healthier unsaturated fats!

  18. Oil, Salt, Sugar - Eat least! • Butter, Margarine, Cooking oil • Cream, Candy, Soda, Salted fish • All kinds of seasonings and sauces • Visible meat fat • Poultry skin

  19. Oil, Salt, Sugar - Eat the least! • High in energy, low in nutrients • Too much can cause: Obesity, Tooth decay, High Blood Fat/Cholesterol, Diabetes

  20. Drink 6-8 Glasses of Water Daily Water, the healthiest drink of all! Waterhelps: • Maintain normal body temperature • Helps transport nutrients throughout body • Helps carry wastes out of your body Drinks, tea, fruits also contain some water.

  21. Healthy Lifestyle • Eating and enjoying a variety of food • No picky eating • Having exercise daily or regularly • Keeping your mood pleasant • Getting enough sleep

  22. Healthy Diet Pyramid Week ~ Two exhibition boards designed by students in two schools

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