Transcript Principles of Healthy Eating

Principles of Healthy Eating
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Eat a variety of different foods.
Eat staple foods during every meal.
Eat legumes every day.
Eat vegetables and/or fruits every
day.
Use little fats and sugar.
Eat animal and dairy products
regularly.
Eat the right amount of food to keep
a healthy weight, and exercise
regularly.
Principle number 1
Eat a variety of different foods.
No food contains all the proteins, carbohydrates,
fats, vitamins and minerals you need for good
health, so you have to eat a vast range of different
foods.
Principle number 2
Eat staple foods during every meal.
Staple foods should make up the largest part of a
meal. These foods are relatively cheap and supply
our body with a good amount of carbohydrates and
some proteins. Staples include cereals (such as
rice, maize, millet, wheat and oats), pulses (such as
lentils, beans, chick peas and barley) and starchy
roots (such as potatoes and cassava). Unrefined
staples like whole grains, brown unpolished rice,
millet, barley and potatoes provide more sustained
energy over a longer period of time and are also a
good source of protein and a wide range of vitamins
and minerals. Refined foods like white rice and
white flour have much less nutrients and fiber.
Principle number 3
Eat legumes every day.
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These foods provide a person with
the proteins needed for development, and repair
the body - they build up strong muscles. They are
good sources of vitamins,minerals and fibre and
help keep our immune system active. Legumes
include beans, peas, lentils, groundnuts
(including peanut butter) and soybeans. When
eaten with staple foods the quality of protein is
increased. Legumes are a cheaper protein source
than animal foods, such as beef and chicken, and
should be eaten every day, if possible.
Principle number 4
Eat vegetables and/or fruits every
day.
Vegetables and fruits are an important part of a
healthy and balanced meal. They supply us with the
vitamins and minerals that keep the body
functioning and the immune system strong. Eat a
wide variety of them as every each of them provides
different vitamins,minerals and dietary fibre.
Principle number 5
Use little fats and sugar
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Fats, oils and sugars are good sources of energy and
play an important part in a healthy and balanced diet.
Even small amounts can provide lots of energy. Fats
include butter, lard, margarine, cooking oil (vegetable,
coconut and palm oil) and coconut cream. They are also
found in avocados, oilseeds (sunflower, groundnut and
sesame), fatty meat and fish, curds and cheese. It is
important to learn how to distinguish between good fats
and bad fats. Sugars and sugary foods include honey,
jam, table sugar, cakes and biscuits. Indian jaggery and
raw sugar cane are the healthiest and easiest substitutes
for white sugar. Although fats and sugars are good
sources of energy, they are not rich in other nutrients.
They should therefore be eaten moderately in addition to
other foods, not instead of them.
Principle number 6
Eat animal and dairy products
regularly.
Foods from animal and fish origin should also be
eaten as often as you can afford it, but not in
excessive amounts as they interfere with
the cholesterol level. They supply us with goodquality proteins, vitamins and minerals and extra
energy. They will help to strengthen muscles and
the immune system. These foods include all forms
of meat, poultry, fish, eggs and dairy products such
as milk, sour milk, buttermilk, yoghurt and cheese. If
insects, such as caterpillars or grasshoppers are
part of your diet, they will also provide good
nutrients.
Principle number 7
Eat the right amount of food to keep
a healthy weight, and exercise
regularly.
The correct amount of food for an individual will
depend on sex, height, age and lifestyle as well as
other factors. Choose foods that provide lots of
nourishment but are low in fat.
THE END
Thank you for watching my presentation
Kaziród Agnieszka