2 If our bodies are human machines food is our fuel If our bodies are human machines food is our fuel. How well we eat, affects how well our bodies work, and how long we live.It is especially important that we eat healthily as children, as we are still growing and developing; a young plant not given proper nutrients grows up to be a poor specimen .A healthy diet is sometimes called a balanced diet as it needs to consist of different types of foods.Eating properly and regularly is really important; what we eat and drink now, affects our health in the future.
3 Healthy Eating Pyramid Foods high in fats and sugars: take only small amounts from this groupMeat, fish and dairy: take something from this groupFruit and vegetables: take 5 portions a day from this groupCarbohydrates: take most food from this group (rice, pasta, bread, potatoes)
4 Vitamins and MineralsOur bodies need all sorts of chemicals (vitamins and minerals) to be healthy. The most common are:Vitamin AHelps maintain eyesightSweet potatoes, carrotsVitamin BHelp body make proteinGreen leafy vegetablesVitamin CHealing skin, preventing coldsCitrus fruit, tomatoesVitamin DStrengthen bonesMilkSunlightVitamin EHelps strengthen cellsVegetable oils, nutsIronHealthy blood
5 Fruit and VegetablesFruits and vegetables grow on plants: underground, on the ground or in trees. Every day we should eat at least 5 portions of fruit and vegetables. Fruit and vegetables give us fibre and vitamins and minerals.
6 Grains and PulsesThis food group includes wheat, corn, barley, rice, lentils, beans etc.These are all from plants and form a staple part of the diet for people all over the world.Grains and pulses give us carbohydrates and proteins.Nuts are another source of protein.
7 Meat, Fish and EggsThe main nutrients derived from meat are proteins, but it also gives us fats and some minerals.The meat and fish group includes:Chicken and all poultry;Fish and shellfish;Beef, pork and lamb.Eggs are included in this group too.Athletes eat lots of protein; they help to build muscles.
8 Starches, Sugars and Fats Sometimes foods are classified into starches, sugars and fats. Starches includes foods like potatoes and provide mainly carbohydrates. Carbohydrates give us the energy to carry on with our day-to-day lives. Foods high in sugars include those naturally occurring as in fruit, and those containing refined/processed sugars such as sweets, chocolates, cakes etc. We need to limit our intake of refined sugars – these are empty calories which give an immediate ‘boost’. A small amount of fat is important for health, but eating too much fat is unhealthy. It leads to clogged arteries (restricted blood supply), high cholesterol and becoming overweight.
9 Dairy ProductsDairy foods are made from milk (usually cow’s milk, but can be from other animals like goats or sheep). Dairy foods give us proteins and fats. They are also a good source of calcium which is good for bones and teeth.These foods include:Cheese (hard, soft, cottage);Yogurt;Food high in milk or milk products.
10 Water Remember to drink plenty water About 6-8 glasses every day to stopyou getting dehydrated