| |
Meals |
|
It
is wise to distribute you food intake throughout the day,
with emphasis on a variety of foods. This is done easily
over 3 or more meals/snacks. |
|
Breakfast? |
|
Don’t
miss breakfast. A nutritious breakfast helps to provide
your body with the nutrients and energy it needs to start
the day. It helps to improve concentration and enhance
mental performance. A good breakfast may reduce eating
on impulse or binge eating later in the day. |
|
At
least 6 servings from the bread,
cereals, rice & pasta group? |
|
This
group primarily provides energy in the form of complex
carbohydrates, and are good sources of fibre, vitamins,
and minerals, and are also low in fat. Grain products
should provide the largest share of calories eaten. Choose
primarily whole-grain breads and cereals. Whole grains
provide complex carbohydrate and tend to have more nutrients
and fibre than refined grains. Eating plenty of whole
grains may reduce your risk of heart disease. |
|
At
least 3 different kinds of vegetables? |
|
Eating
a wide variety of foods from the various food groups increases
your likelihood of consuming sufficient nutrients as the
food compliment each other with regards to nutrient content,
thus curbing the possibility of any deficiency diseases.
Although there's no single ‘super’ food to prevent or
cure cancer, scientists know fruit and vegetables have
some protective effect against this and other diseases.
Research has shown that people who eat TOO LITTLE fruits
and vegetables have higher rates of cancer than those
who EAT AT LEAST 5 OR MORE PORTIONS A DAY. |
| A
dark green leafy vegetable, like spinach, mustard and
collard greens etc.? |
| Dark-green
vegetables provide: Vitamins A and vitamin C, riboflavin,
folic acid, iron, calcium, magnesium, potassium.
Examples:
Beet greens, broccoli, collard greens, endive, escarole,
kale, mustard greens, romaine lettuce, spinach, turnip
greens, watercress. |
| A
yellow vegetable, like carrots, sweet potatoes, pumpkin
etc.? |
| Deep
yellow vegetables provide: Beta carotene. Examples:
Carrots, pumpkins, sweet potatoes, winter squash
|
| At
least 2 kinds of whole fruit or fruit juice (200ml)? |
| Fruits
add flavour and variety to meals. They are low in fat
and calories and help protect your body from heart disease
and cancer. Eat a variety of fruit including those high
vitamin C (citrus, melons, berries). Although there's
no single ‘super’ food to prevent or cure cancer, scientists
know fruit and vegetables have some protective effect
against this and other diseases. (SEE ABOVE) |
| Citrus
fruit or any high vitamin C foods? |
| Citrus
fruit provides vitamin C, folate, dietary fibre, potassium.
Citrus fruits, in particular oranges, also supply the
B vitamin folate and vitamin B6, which have been shown
to reduce heart disease risk. Vitamin C is important as
it has antioxidant properties, helps in synthesis of collagen,
healing of wounds, promotes resistance to infection, increases
absorption of iron from meals etc… |
| At
least 2 servings of lean meat, poultry, fish, eggs, dry
beans, or nuts? |
| To
provide protein (Primary function is the growth, repair
and maintenance of body tissue), phosphorous, vitamin
B6, vitamin B12, iron, niacin, thiamin
and magnesium. Primary function is the growth, repair
and maintenance of body tissue |
| At
least 2 – 3 servings of milk (1 cup) or other dairy products? |
| To
provide calcium, riboflavin, protein and vitamin B12.
Fortified dairy products also provide vitamin D and vitamin
A. |
| 6
– 8 glasses of fluids (preferably water) |
-
-
-
- Water
is involved in many biochemical reactions
|
| Have
you eaten a wide variety of foods? |
| No
single food type or food group provides all the nutrients
your body requires. Eating a wide variety of foods from
the various food groups increases your likelihood of consuming
sufficient nutrients as the food compliment each other
with regards to nutrient content. It can help your to
recognise your taste preferences and food habits without
forfeiting your health. |
| Do
you cut visible fat off food before cooking e.g. the skin
on chicken or fish? |
| A
diet high in fat, mainly saturated fat, found primarily
in animal products increases your risk of heart disease
by raising your blood cholesterol. Removing any visible
fat from food for a lower intake of fat to reduce your
risk of heart disease, which would also reduce your overall
energy intake. |
| Do
you eat red meat >3 times per week? |
| Read
meat generally has a higher fat content than fish and
chicken, so by eating less red meat one can easily reduce
the intake of fat, especially saturated fat. |
| Do
you use low fat / fat free dairy products? |
| A
diet high in fat, mainly saturated fat, found primarily
in animal products increases your risk of heart disease
by raising your blood cholesterol. Using low fat/ fat
free dairy products will lower your intake of fat and
reduce your risk of heart disease, obesity and other diseases
of lifestyle. |
