Healthy Eating

Healthy Foods

A good diet is essential for overall

good health.

Why Eat Healthily?

Reduce your risk of illnesses like

� Heart disease,

� Cancer

� Diabetes.

Doing this will Doing this will

� Boost your energy

� Sharpen your memory

� Stabilize your mood.

The Major Food Groups

� Starchy foods

� Fats and Sugars� Fats and Sugars

� Fruit and Vegetables

� Protein

� Milk and Dairy Products

The Food Pyramid

Red Meat and ButterWhite bread, White rice,

potatoes, pasta and sweets

Dairy or calcium supplements

Fish, poultry, eggs

Nuts and Legumes

VegetablesFruit

Whole grain foods Plant Oils

Daily Exercise and Weight Control

Organic Food

� Scientific studies proved organic milk and

tomatoes are better.

� It tastes better.

� Harmful chemicals are not used so less soil,

air and water pollution.

Eat More Fruit

Some fruit and vegetables are superfoods containing:

� Phytonutrients (antioxidants)

� Flavanoids, improving circulation and help defend against infection.against infection.

� Lycopene an antioxidant protecting against free radicals. Found in tomatoes.

� Linseeds, which are rich in omega 3 fatty acids may help control cholesterol levels.

� Variety is the key

Top Ten Healthiest Food

1. Spinach

2. Brocolli

3. Cauliflour

1. Apple

2. Blueberry

3. Almond

4. Sweet Potato

5. Tomato

4. Salmon

5. Yoghurts

Beware of Takeaway Food

Menu ItemCalories (kcal)

Saturated Fat (grams)

Sugar (grams)

Sodium (grams)

Regular Fries 300 5 1 0.444

Diet Coke 1 0 0 0.12

Veggie Bean Burger 590 5 13 1.503

Ketchup 10 0 2 0.12

Totals 901 10 16 2.187