Yummy Healthy Recipes, a blog that will help you to modernize your food into yummy options to get the best possible health for your body and soul in simple tried & tested ways, from appetizing breakfasts to healthy lunches, flavorsome dinners and finger-licking desserts.

1. YUMMY HEALTHY RECIPES
Introduction to healthy eating
Balanced diet

2. Introduction
This presentation considers the many
factors that need to be taken into
account when planning and making
healthy food choices.
Applying your knowledge of nutrition
together with the healthy eating
guidelines will help you plan healthy and
nutritious meals.

3. Food-based dietary guidelines (FBDG)
are simple messages on healthy
eating.
Most EU Member States have food
based dietary guidelines.
A balanced diet is based on these
guidelines.
An unbalanced diet can lead to
dietary related diseases.
Healthy eating: a balanced diet

4. Food-based dietary guidelines (FBDG) give
an indication of what a person should be
eating in terms of foods rather than
nutrients.
They provide a basic framework to use
when planning meals or daily menus.
FBDG avoid the use of numerical
recommended intakes of nutrients but
provide a practical way of interpreting
these into dietary advice for individuals
within a population.

5. Common recommendations include
eating plenty of fruits, vegetables and
complex carbohydrates, and choosing
foods which are lower in saturated fat,
salt and sugar.
The use of food groups makes sure that
all the basic foods are included and gives
positive messages about what we should
be eating as well as some information to
help us avoid eating too much of certain
foods.

6. Different models, consistent messages
Although different countries use different healthy eating
models, they all have consistent messages.

7. Messages are:
 Eat plenty of fruits and vegetables.
 Eat plenty of starchy foods, including bread, potatoes,
rice and pasta.
 Have a moderate intake of foods of animal origin,
including meat, fish, eggs and dairy products.
 Choose more fish.
 Choose less fatty meats and meat products.
 Choose healthy oils and fats.
 Limit intake of foods that are high in fat and/or sugar.

8. Not every meal has to be in the
recommended proportions. However,
balance should be achieved over a day
or several days.
Healthy eating models

9. Fruit and vegetables
Fruit and vegetables should make up a
large proportion of the diet.
This group provides dietary fibre,
vitamin C, vitamin A, minerals and
water.
Choose a wide variety of different fruit
and vegetables and aim to eat at least
5 different portions every day. Fresh,
frozen, dried, canned and juiced
varieties all count.

10. Starchy foods, including bread, potatoes,
rice and pasta
Starchy foods, including bread,
potatoes, rice and pasta, should make
up a good part of our diet.
Other starchy foods include breakfast
cereals, cous cous, yam, quinoa, pearl
barley and cassava.

11. Starchy foods, including bread, potatoes,
rice and pasta
This group provides starchy carbohydrate,
dietary fibre, B vitamins and minerals, e.g. iron
and calcium.
Wholegrain or wholemeal varieties such as
wholegrain breakfast cereal or wholemeal
bread are high in dietary fibre. Brown rice and
potatoes also provide fibre.
We should include at least one food from this
group at each meal occasion, such as cereals
at breakfast, boiled potatoes at lunch and rice
or pasta at dinner.

12. Milk and dairy foods
This is the milk and dairy foods group.
A moderate amount of these foods is
needed in the diet and they should be
consumed daily.
This group includes milk, cheese,
yogurt, cottage cheese and other dairy
foods.
A range of nutrients is provided,
including protein, B vitamins, vitamin A
and minerals, e.g. calcium, zinc.

13. Meat, fish, eggs and pulses
Meat, fish, eggs and pulses should be
consumed in moderate amounts.
It is best to choose lean cuts of meat
and remove any visible fat.
This group provides a range of nutrients,
including protein, B vitamins, vitamins A
and D and some minerals, e.g. iron, zinc.

14. Foods and drinks high in fat and/or
sugar
Foods and drinks high in fat and/or sugar
should be eaten in limited amounts.
These foods should be used sparingly if
eaten every day (such as butter, spreads
and oil) or not eaten too often (such as
sweets, biscuits, cakes and some savoury
snacks).

15. Foods and drinks high in fat and/or
sugar
It is important to have a small amount of
fat in the diet, but foods containing a lot of
fat will be high in energy. Foods containing
high amounts of saturated fat should only
be eaten in small amounts.
Sugar adds flavour and sweetness to
foods, but frequent consumption of sugar-
containing foods and drinks is associated
with an increased tendency towards tooth
decay, especially in those with poor dental
hygiene.

16. Foods and drinks high in fat and/or
sugar
Ways to enjoy this group as part of a healthy,
varied diet include:
• using fat in cooking sparingly;
• choosing healthier fats for cooking,
e.g. vegetable oil;
• limiting products high in sugar to meal
times only;
• comparing food labels and selecting
options that are lower in fat, saturated
fat and sugar.

17. Composite foods
Much of the food we eat is in the form of dishes or meals
rather than individual foods, e.g. pizza, fish bake, spaghetti
and sandwiches.
These are called composite foods.
Composite foods are made up from more than one food group.

18. Contact Us:
Contact person : Karamjeet Kaur
Website :
https://yummy-healthyrecipes.blogspot
Facebook :
https://www.facebook.com/RevampYou
Twitter :
https://twitter.com/YHealthyrecipes

19. THANK YOU