Transcript Piramida zdrowia

HEALTH PYRAMID
What
should we eat to be healthy
What food gives us most energy
How to keep perfect shape
How do we harm our health
Some intersting facts
WHAT WE SHOULD WE EAT TO BE HEALTHY
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Eat more:
fruit and vegetables
foods high in fibre, such as wholegrain bread, beans, pulses, not
peeled potatoes
low-fat dairy products, such as semi-skimmed milk, low-fat
cheese and yoghurt
starchy foods, such as wholemeal rice, pasta and bread
HOW TO KEEP PERFECT SHAPE
1. Eat at least 3 regular meals a day. Each day begins with breakfast.
2. eat every grain products, vegetables and fruit. Vegetables are best
eaten raw or briefly cooked.
3. Two and preferably three times a day consume milk, cottage cheese
or yoghurt with low fat.
4. Reduce fat intake. Replace animal fats or oils with olive oil.
5. Eat meat in moderate quantities two or three times a week. Choose
lean meat. Eat legumes (beans, peas, soybeans).
6. Reduce salt intake. You should not eat more than one flat teaspoon
of salt per day added to the dishes.
7. Be moderate in eating sugar and sweets. Eat right, instead of
sweets choose fruits and vegetables.
8. Be physically active. It will help you lose excess supplied with food
energy (calories).
HOW DO WE HARM OUR HEALTH
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Eat less:
processed meat products, such as sausages, salami, meat pies
and burgers – replace these with lean meat with the skin and
fat removed
foods high in salt, such as crisps and processed foods such as
ready meals and sauces
sugary foods and drinks, such as fizzy drinks, sweets and
biscuits
high-fat foods, such as cream, butter, and cakes
SOME INTERESTING FACTS
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Health benefits and nutrients
Consuming milk and milk products provides health benefits—people who have a diet
rich in milk and milk products may reduce the risk of low bone mass throughout the
life cycle. Foods in the dairy group provide nutrients that are vital for health and
maintenance of your body. These nutrients include calcium, potassium, vitamin D, and
protein.
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Nutrients
Food sources of the nutrients in bold can be found in the Dietary Guidelines.
Calcium is used for building bones and teeth and in maintaining bone mass. Milk
products are the primary source of calcium in American diets. Diets that provide 3
cups or the equivalent of milk products per day can improve bone mass.
SOME INTERESTING FACTS
Diets rich in potassium may help to maintain healthy
blood pressure. Milk products, especially yoghurt and fluid
milk, provide potassium.
 Vitamin D functions in the body to maintain proper levels
of calcium and phosphorous, thereby helping to build and
maintain bones. Milk that contain vitamin D is a good
source of this nutrient. Other sources include vitamin D
yoghurt and vitamin D ready-to-eat breakfast cereals.
 Milk products that are consumed in their low-fat or fatfree forms provide little or no solid fat.
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THANK YOU FOR WATCHING MY PRESENTATION
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Dawid Słowik