Here is a balanced meal plan for 10 people: Rice: 2 kilograms Chicken: 2 whole chickens, cut into pieces Fish: 1 kilogram of tilapia or salmon Vegetables: - 1 head of cabbage, sliced - 1 bunch of carrots, sliced - 1 bunch of string beans - 1 package of spinach - 1 package of mixed bell peppers Fruits: - 2 pineapples, sliced - 1 watermelon, sliced - 1 bag of apples - 1 bag of oranges Dairy: 1 liter of milk Beverages: 10 bottles of water This meal plan provides a variety of proteins (chicken, fish), carbohydrates

1. Let’s get to know our
food better

3. Glow

4. Glow

5. Go

6. Go

7. Grow

8. Grow

9. Grow

10. Go

11. Grow

12. Glow

14. Glow

18. Go Foods
Energy and Heat Giving Foods
The Go Food Group gives our body heat and energy.
Foods rich in carbohydrates are starchy foods such as
rice, corn bread, oatmeal, macaroni, noodles, potatoes, sweet
potato, gabi, and cassava
Foods rich in sugar are cakes, candies, honey, jams
jellies, molasses, and ice cream.
Foods rich in fats are butter, margarine, cooking oil, salad
oils, and fats from meats and nuts.

19. Glow Foods
Body Regulating and protective foods
The Glow Food Group regulates and protects our body. Glow Foods are rich
in minerals and vitamins.
Mineral-rich foods are milk, cheese, fish, shellfish such as oysters and clams,
mussels, shrimps, seaweeds, crabs, lobsters, dilis, radish, carrots, green leafy
vegetables, mongo, soy beans, soymilk, cashew, peanuts, onions, animal liver,
heart and kidney, egg yolk, banana, apple, corn, molasses, rice, green peas,
beans, lettuce, spinach, and orange.
Vitamin-rich foods are green leafy vegetables, yellow fruits and vegetables,
egg yolk, tomatoes, prunes, liver, potatoes, mongo sprout, peanuts, cashew
nuts, soy beans, pepper leaves, internal organs such as heart, liver and kidney,
fresh milk, cheese, sweet potato, horseradish, fish, bread, avocado, citrus
fruits, oranges, guavas and cod liver oil.

20. Grow Food
Body-building and Body-repairing foods
The Grow Food Group repairs and builds our body.
These foods are rich in protein that builds and repairs
body cells and tissues. They make us grow.
Foods rich in protein are poultry, meat and meat
products, eggs, milk and milk products, fishes,
shrimps, crabs, mongo, beans gelatins, soya beans,
peanuts, and cereals like rice and corn.

24. What is a food
Pyramid?
A food guide pyramid is a
pyramid shaped guide of
healthy foods divided into
sections to show the
recommended intake for
each food group.

25. The World Health Organization, in
conjunction with the Food and
Agriculture Organization, published
guidelines that can effectively be
represented in a food pyramid relating
to objectives to prevent
obesity, chronic diseases and dental
caries based on meta-analysis though
they represent it as a table rather
than a "pyramid".

26. Let’s check what you know

28. The base par t of t he pyr am d ar e
i
t he ener gy and heat -gi vi ng f oods.
Under t hi s sect i on ar e t he G ow
r
f oods t hat ar e r i ch i n
car bohydr at es and t hat ar e
st ar chy.

29. Under t hi s sect i on ar e t he
vi t am n & m ner al -r i ch f oods
i i
such as t he gr een l eaf y
veget abl es. I n t hr ee basi c f ood
gr oups t hey bel ong t o t he G owl
f oods.

30. O t he opposi t e si de ar e t he
n
f r ui t s w ch st i l l bel ong t o
hi
t he G ow f oods. They ar e r i ch
l
i n m ner al s & vi t am ns.
i i

31. I n t hi s sect i on ar e t he G ow f oods
r
such as m l k and ot her dai r y
i
pr oduct s, m , f i shes and ot her sea
eat
f ood, poul t r y pr oduct s and beans &
nut s. They bui l d and r epai r t he body.

32. The t opm ost
par t ar e t he
G f oods
o
agai n, but
under t hi s
sect i on ar e
f oods t hat
cont ai n sugar
and f at s.

34. Let’s play another game

35. smallest
smaller
larger
largest

36. Smallest

37. Larger

38. Smallest

39. Largest

40. Smaller

41. Smaller

42. Larger

43. Larger

44. Smaller

45. Smallest

46. Largest

47. Largest

51. I.
1. What occupies the top most part of the pyramid?____
2. What occupies the bottom part of the pyramid?_____
3. In what food group, does a watermelon belong?_____
4. Cassava belongs to what food group?_____
5. What is the right amount of fatty & sugary foods that
our body has required?_____
II.
Why we need to have a balanced diet?

52. Plan a well-balanced meal which is good
for ten people.

53. Prepared by