Things to remember
- Healthy foods we should eat most of the time contain lots of vitamins, minerals and fibre.
- Sometimes foods can contain lots of fat or sugar, but not many vitamins and minerals.
- Try to eat a wide variety of nutritious foods from all food groups.
- Lollies, cakes and chips are okay to eat, but only every now and then (for example, at parties).
Health food is food considered to be beneficial to health in ways that go beyond a normal healthy diet required for human nutrition.
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Health food is food considered to be beneficial to health in ways that go beyond a normal healthy diet required for human nutrition.
Summary
Healthy eating means eating a wide variety of nutritious foods. Healthy foods contain all the energy, minerals, vitamins and fibre you need to grow. You should try and eat lots of healthy foods like fruits, vegetables and bread. Small amounts of foods like cakes and lollies are fine to eat too, as long as you don't eat them all the time.
Eat Group 1 foods most of the time
You should try to eat lots of:
- fruits and vegetables
- breads
- grains such as rice and pasta
- beans and lentils.
You can see that these are all foods that come from plants. These foods all contain vitamins, minerals and fibre. Try to eat a wide variety of these foods. Try not to choose just one of these foods (such as fruit) to eat all the time. Eating plenty of all foods from this group will help you stay healthy.
Plant foods contain thousands of nutrients (small parts), which can help to prevent serious diseases. This is why it is important to eat a variety of different types of plant foods.
Eat Group 2 foods moderately
These foods are important for health, so you should eat them in medium amounts. They include:
- dairy products such as milk, cheeses and yoghurts (sometimes low-fat ones should be chosen)
- lean meat
- chicken (without skin)
- fish
- nuts.
These foods are all good sources of protein. Protein helps build strong muscles and can repair our body when we hurt or injure ourselves. Some of these foods also contain some important minerals, such as the calcium found in dairy foods (for strong bones) and the iron found in lean meats (to give us energy).
Eat Group 3 foods sometimes
These foods don’t give us very many nutrients and are really just ‘extras’. They may contain lots of sugar or fat (or both), but often don’t have many vitamins, minerals or fibre. It’s okay to have these ‘sometimes foods’ if you are healthy, active and not overweight. Most of the time, they are better left for occasions like birthday parties.
An example of one serve of these foods includes:
- sweet biscuits (2 small)
- chocolate coated bars (1 bar)
- potato chips (30 g)
- ice-cream (2 scoops)
- lollies and chocolate (30 g)
- cake or muffin (1 medium piece).
whith this information please build your own food pyramid, for example:
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