Healthy Diet Pyramid. A Balanced Diet is the basis of good health.
Post on 24-Dec-2015
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• A“Balanced diet” means eating a variety of food in the right amounts and in the healthiest proportions.
• Each food has different nutrients, and each nutrient has its own function in our body. There is no place for picky eating.
Malnourish
ed and
weak
Healthy
Body
Overweight
or Obese
Eating too
little
Eating
moderately
Eating in
excess and
not moving
• Energy intake and nutrient needs are different depending on our age and gender.
• Eating too much or not enough are both bad for our health.
• The Healthy Diet Pyramid shows us the pattern for a balanced diet.
• The Healthy Diet Pyramid is divided into the four food group layers.
• Each layer has different kinds of foods and in different proportions according to daily needs.
• Meals should be made up mostly of food that appears at the larger lower two levels. Also, food that appears on the smaller upper levels should be eaten in smaller amounts.
Healthy Diet Pyramid
Oil, Salt, Sugar
Meat, Fish, Egg, Beans, Nuts, Milk
and Dairy
Vegetables and Fruits
Grains Eat most
Eat plenty
Eat moderately
Eat less
• Congee, vermicelli, noodles, rice, bread, oats, potatoes--whole grains the best!
• Rich source of complex carbohydrates and fiber
- Excellent energy source
- Regulate body temperature
- Lower blood fat or cholesterol
- Less chance of getting constipation
(1) Leafy & Root Vegetables: Choy-sum,
white cabbage, tomatoes, etc.
(2) Gourds:Winter melon, Hairy gourds
(3) Fruits: Apples, oranges, all pure fruit
juicesEat 2 fruits
daily!One should be a citrus fruit,
e.g. Orange, Tangerine
Rich in carotene,
Vitamins A、 B、 C、 E
Minerals (Folate, Iron)
Fiber, Phytonutrients, Plant protein
Eat 2 bowls of vegetables daily!One should be a leafy green, such as bok choy, choy sum
• Fight disease
• Help prevent constipation, lower
risk of cancers
• Help tooth and bone growth
• Help healing of injuries, burns and
other damaged tissues
• Meat: Pork, Beef, Lamb, and Poultry
• Fish: Fish and all seafood
• Eggs
• Soy, nuts, beans: Tofu, yellow beans, green beans, sesame, almonds, peanuts
• Milk & Dairy Products:Milk, cheese, yogurt, ice-cream
• Protein sources, give energy for growth, repairing cells, and metabolism
• Meat( especially red meat) rich in iron for red blood cells to prevent iron-deficiency anemia
• Milk or Dairy Products are rich in calcium, Vitamin D and Vitamin B complex, good for tooth, bone, and muscle growth and lowering risk of osteoporosis
• Almonds, other nuts, and beans are rich in Vitamin E to prevent disease and for healthy skin and hair. Rich in fiber, too.
• Fish and seafood are rich in Vitamin B6, and iodine for healthy growth
Caution! Saturated fats come from animal
products and palm oil, including fatty meat, egg yolk, chicken skin, full cream milk, and biscuits or margarine made with palm oil.
Therefore, eat these foods moderately, or you could raise your blood fat or cholesterol.
Nuts contain healthier unsaturated fats!
• Butter, Margarine, Cooking oil
• Cream, Candy, Soda, Salted fish
• All kinds of seasonings and sauces
• Visible meat fat
• Poultry skin
• High in energy, low in nutrients
• Too much can cause: Obesity, Tooth decay, High Blood Fat/Cholesterol, Diabetes
Water, the healthiest drink of all!
Water helps:
• Maintain normal body temperature
• Helps transport nutrients throughout
body
• Helps carry wastes out of your body
Drinks, tea, fruits also contain some water.
• Eating and enjoying a variety of
food
• No picky eating
• Having exercise daily or regularly
• Keeping your mood pleasant
• Getting enough sleep
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