Our bodies need different kinds of nutrients, but we needthem in different proportions, the balance between themis the key to make our food healthy, and because all thefood is important to our bodies, we must make sure wecan have the right amount of each kinds of food. All thefood we eat can be divided into five groups. Try to choosea variety of different foods from the first four groups.
Fruit and vegetablesStarchy foods, bread andpotatoesMeat, fish, eggs and beansMilk and dairy foodsFoods containing fat and sugar
So a starchy foods such as pasta and rice, with some fruitand vegetables, some protein rich food like meat and fish,and some dairy foods but not too much of fat, surer, salt.That is all the nutrients you need
Fruit and vegetablesThey are the vital source ofvitamins and minerals. Itsrecommended to eat five portionsof a variety fruit and vegetablesevery day. People who eat fruitand vegetables every day are inlow risk of heart disease cancersand stroke
What dose I mean with five portion of fruitOne apple is a portion; one banana is a portion, a Bunchof grapes is a portion when its not too big or not toosmall, a slice of melon, watermelon or ever a pineappleis one portion. Having one portion of the fruit with thecereal in the breakfast is a very common way to get yourfirst portion of fruit in the day, don’t eat biscuits in yourmid-morning and swap it to another kinds of fruit, addthe salad to your lunch and add a portion of vegetablesto dinner, this may make you to have all your portion offruit and vegetables in a day
Starchy foodsBread, cereals, pasta, potatoes, maize and cornbread, all of thesefoods are a very important part of our healthy diet, they act like a fuelfor our bodies and they are a big source of a great group of nutrientsneeded in our diet, and because the are the source of the energy; theymust make up one third of all our food every day. Our food is based onthis kind of nutrients
Bread, cereals, pasta, potatoes, grains, brown rice, arethe main members of this group. But the brown rice, thewhole meal bread and whole-wheat pasta are very richof fibers and can provide the body with a greateramounts of vitamins and minerals than the whitevarieties
Meat, fish, eggs and beansThey are the big source of protein. Protein is essentialfor growth, building the body and repairing it, and thisgroup of food is also a great source for vitamins andminerals such as zinc and B vitamins. But meat couldbe a source for fat too
Fish is another important source of protein, and containsmany vitamins and minerals. Oily fish is particularly rich inomega-3 fatty acids. And its important to have at leasttwo portions of fish a week. The fresh and frozen sourcesof fish are better than the canned and smoked fish,because the canned and the smoked one could be high insalt
Eggs and pulses (including beans, nuts andseeds) are also great sources of protein. Nuts arehigh in fiber and a good alternative to snacks highin saturated fat, but they do still contain
Milk and dairy foodsMilk and dairy foods such as cheese and yoghurtare good sources of protein. They also containcalcium, which helps to keep your bones healthyTo enjoy the health benefits of dairy withouteating too much fat, use semi-skimmed milk,skimmed milk or 1% fat milks, lower-fat hardcheeses or cottage cheese, and lower-fat yoghurt
Fat and sugarThey are a big source of energyfor the body, but the problem isthat, we eat too much of themand we don’t consume most thecalories we take from them, andthen the calories is stored in ourbodies, and this will lead to puton weight and become obese,which increase the risk of type 2diabetes, certain cancers, heartdisease and stroke
There are different types of fat. First the saturated fatwhich is the dangerous one, and its found in the ascheese, sausages, butter, cakes, biscuits and pies. Thiskind of fat can rise the cholesterol level in your blood andincrease the risk of heart disease
The unsaturated kind of fat and this kindis the good kind of fat, this one canprovide us with the essential fatty acidsthat we need to stay healthy, it also helpto lower the cholesterol level in theblood. Oily fish, nuts and seeds,avocados, olive oils and vegetable oilsare sources of unsaturated fat
Sugar is a normal component for many foods andwe found it naturally in the fruits and milk, andthis is not problem because its found there in ahealthy portions, but its added to a lot of foodand drink such as cakes, biscuits, chocolate,pastries, ice cream and jam. Its also contained insome ready-made savory foods such as pastasauces and baked beansAnd all of us don’t need to have much addedsugar food.