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FOOD GROUPS

FOOD GROUPS
World Health Organization (WHO) defined ‘Health’ as ‘a state of complete physical, mental and social well-being’. Balanced diet and regular exercise keep us healthy, both physically and mentally. Balanced Diet comprises of a variety of different types of food and supplies sufficient amounts of the nutrients necessary for good health. It is made up of foods from the five Food Groups:

FOOD GROUPS

FRUITS & VEGETABLES
• They are vital part of a healthy, balanced diet
• They are high in fibre and low in fat
• They are full of vitamins and minerals
• They can lower cholesterol
• They help digestion


One serving:

     1 apple, orange, pear, banana
     A handful of grapes, cherries or berries
     150ml of fruit juice
     30g dried fruits

DAIRY FOOD
• They are excellent sources of calcium
• They also provide protein and vitamins
• They make our bones strong and healthy
• Cheese and curd can be high in salt, sugar or fat
• Skimmed or semi-skimmed milk contain less fat


One serving:

     ½ glass or 125ml of milk
     1 pot of low fat yogurt
     30g or 3 teaspoons of soft cheese

STARCHY FOOD
• They are good sources of energy
• They contain fibre, calcium, iron and vitamins
• They contain less than half the calories of fat
• Wholegrain foods have more fibre and nutrients
• They take long time to digest, but we feel full for longer

 
One serving:

     180g cooked pasta
     3 handfuls of flaked breakfast cereals
     1 baked potato
     2 slices of medium sliced bread

HEALTHY FATS
• They protect our organs
• They absorb vitamins and help us to grow
• They are the most concentrated source of calories
• They can be stored in the body’s fat tissue
• They release fatty acids when we require energy


One serving:

     1 tablespoon of oil and butter
     2 tablespoons of reduced fat cream
     8-10 olives
     10 peanuts

PROTEINS
• They help the body to grow and maintain tissues
• They function as enzymes
• They are responsible for hormone synthesis
• They play a role in nutrient transport
• They are involved in all aspects of wound healing


One serving:

     A piece of grilled chicken
     2 boiled eggs
     A piece of fresh salmon
     ½ a tin of beans


diet

also read:

FOOD AND NUTRITION CORONAVIRUS
‘START WHERE YOU ARE…’

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