Presentation on theme: "Healthy Eating Pyramid. Different foods contain different nutrients and substances important for health. No dish contain all the nutrients in sufficient."— Presentation transcript:
Different foods contain different nutrients and substances important for health. No dish contain all the nutrients in sufficient quantities. To make sure that you consume all the necessary nutrients for health, see the health pyramid. Basic knowledge about the nutrition. Eat the right amount of each of the five major product groups. If you avoid foods within one group, look for tips on how to replenish the shortfall.
Cereal Products Cereal products are rich in carbohydrates which are absorbed by our body. They should be present in each meal during the day. They should vary - dark bread, groats, cornflakes, pasta, muesli. They are rich source of complex carbohydrates, vegetable protein, vitamins of the B complex: B1, B2, B6 and PP, and they are also source of fiber which facilitate digestion and regulate bowel function.
Vegetables and fruit Fruits and vegetables should be consumed 3-4 times a day. They are rich in vitamins, especially vitamin C and beta-carotene, fiber and minerals. Valuable components contained in fruits and vegetables have antitumor activity, reduce blood pressure, regulate the work of the gastrointestinal tract. They also reduce the concentration of cholesterol in blood serum.
Legumes and nuts Legumes and nuts provide the body with protein, vitamins and minerals. We should eat them 1-3 times a day. We should eat them 1-3 times a day. They also play a significant role in atherosclerosis prevention. They also play a significant role in atherosclerosis prevention.
Milk and milk products Milk and milk products are a source of readily available calcium. Large quantities should be consumed by teenagers and children 3-4 times a day. It contains vitamin B2, A, D, and protein. Apart from milk fermented dairy liquids (yoghurt, kefir) and cottage cheeses should also be consumed. Eating cheese should be limited because of the high fat content, which raises cholesterol. It contains vitamin B2, A, D, and protein. Apart from milk fermented dairy liquids (yoghurt, kefir) and cottage cheeses should also be consumed. Eating cheese should be limited because of the high fat content, which raises cholesterol.
Meat (red, poultry, fish, eggs) Meat (red, poultry, fish, eggs) should be present in at least one meal during a day, but no more than 2-3 servings. They are rich source of iron, high value protein and vitamins from B complex - B12, B6, PP. Meat should be eaten with measure because it contains a lots of fat. Fish should be eaten 2-3 times a week, because they are rich in omega 3 fatty acids. rich in omega 3 fatty acids. Sweets should be rarely eat en because they contain a large amount of sugar.
Water Water is vital for life, acts as a dissolvent, allows the course of all the chemical processes in the body. Water participates in body temperature regulation and transportation of substances in the body.
Healthy eating pyramid is a diagram showing the right amount of food that we eat to be healthy.
An example of one portion of each of the products from Healthy Diet Pyramid, and the recommended number of servings consumed per day.
Products from the Pyramid of Healthy EatingExamples of one serving of different products Meat and meat substitutes 1 - 3 servings per day 2 / 3 cup bean 50-100g of lean meat 1-2 eggs Milk and dairy products Children 9-13 years old 2 - 3 youth 14-18 years old 3 – 4 adults 2 – 3 servings per day 1 cup yogurt 1 cup milk ½ cup cottage cheese Vegetables and fruits 5 - 10 servings per day spinach 1 ½ cups potatoes 1 banana Cereal products 5 - 12 servings per day 1 croissant 1 slice bread 1 cup of pasta