10. we should eat foods from each group in the healthy diet pyramid. Each group provides us with some of the nutrients our bodies require. The foods in one group cannot be eaten in place of the foods from another group.
11. We should also try to eat a variety of foods from each food group. This will ensure that our bodies get all the necessary nutrients.BE FIT AND HEALTHY
12. Knowing the food groups : Rice and alternatives group – Food in this group provide us with carbohydrates, vitamins, minerals and dietary fibre. They are also the main sources of energy for our daily activities. You should have 5-7 servings of rice and alternatives daily. Of this, include at least 1 serving from wholegrain foods such as brown rice, whole meal bread and oats. Here are examples of a serving:
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14. Knowing the Meat & Alternatives group : Meat and alternatives Group - This group includes meat, poultry and fish; milk and dairy products; as well as legumes and bean products. These foods are excellent sources of protein. Meat, poultry and fish are also rich in iron, whereas milk and dairy products are rich in calcium. Choose low fat alternatives such as lean meat, poultry without skin and low fat milk more often. You should have 2-3 servings of meat and alternatives daily. Of this, 1 serving should come from plant-based food such as tofu or lentils. Here are examples of a serving * rice bowl ** 250ml cup *** 250ml mug + 25-cm plate ++ While 3 eggs are equivalent in protein content to other items listed under the meat and alternatives group, egg yolks are high in cholesterol. Thus, eat no more than 4 egg yolks per week.
19. Aim for at least 60 minutes of moderate-intensity exercise, on five or more days a week.
20. Always warm-up for about five minutes before doing any exercise to prepare your body so you will not hurt yourself or strain your muscles.
21. Walking or jogging on the spot are good examples of warm-up exercises. You can also warm-up by starting to do the activity you intend to do, but at a lower intensity.
22. Once you are done, you will be ready to start your workout.
23. After your workout, remember to do some cool-down exercises such as stretching.For further details on EXERCISE please refer to the health booklet. Thank you
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25. Doing Exercise like YOGA which is very effective for our health.
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