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: |
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
also read:
VITAMIN A |
VITAMIN C |
FOOD AND NUTRITION |
HAPPY HORMONES IN BODY |