FOOD

HEALTY EATING PYRAMID

The Food Pyramid gives us an idea of the different
types of foods we need to eat everyday to get the
nutrients our bodies need. The food pyramid also
helps us to understand the amounts of each of the
food groups that are healthy.

Following the food pyramid will help you to eat the right amount
Visit
of calories everyday as well as help you to get the protein, iron, calcium and other nutrient you need
www.nutritionaustrali
to grow strong muscles and bones. It is simple to use the food pyramid – the foods on more
a.org for the largest
shelf are those we need in the largest amounts. The food on the smallest shelf information
are thoseabout the in
we need
the smallest amount. Pyramid and healthy
eating.
nes (2013).The Healthy Eating Pyramid encourages Australians to enjoy a variety of
foods from every food group, every day.

Food contains various types of nutrients to keep us healthy. For the sake of health, the nutritional
value, functions, freshness and hygiene condition of food should be taken into account when we
choose what we eat. As we cannot get all the nutrients we need from one single kind of food alone, it
is necessary to have a balanced diet to keep us healthy. The combination of a healthy diet and
regular physical activity can maintain a healthy body weight, thus beneting our health and
preventing diet-related diseases such as hypertension, heart disease, stroke, osteoporosis and
cancer.

1. Principles of Healthy Eating:

1. Eat a variety of food and avoid picky eating
2. Eat most - grains
3. Eat more - fruits and vegetables
4. Eat moderately - milk and alternatives, meat, eggs and alternatives
(including dry beans)
5. Eat less - fat/oil, salt and sugar
6. Drink an adequate amount of fluuid (including water, tea,clear soup,
etc.) every day
7. Have regular meals

𝐬𝐢𝐧 𝑎 ± 𝐬𝐢𝐧 𝖰 = 𝟐 𝐬𝐢𝐧 𝟏 (𝑎 ± 𝖰) 𝐜𝐨𝐬 𝟏 (𝑎 ∓ 𝖰)

𝟐 𝟐

= √∑(𝒅𝒊 −𝒅̅ )
𝑺𝒅 𝒏−𝟏
November 14, 2019
1
 FOOD

2. Fruits & Vegetables

2.1 Food sources:
All kinds of (leafy) vegetables, gourds, beans, mushrooms; fruit, dried fruit, etc. Vegetables and Fruits
are rich in vitamin C, folic acid, beta-carotene, minerals, antioxidants and dietary fibre.

2.2 Help prevent: 2.3 One serving is:

3. Grains
Cancer 6. Meat
1 apples,and beans
orange, banana
These foods
 Heart provide complex carbohydrates,
Disease Meat is the
2 kiwis, tissuemandarins
plums, – usually muscle – of an
which are a good source of energy but
 Diabetes animal
 ½ cupconsumed
of cooked by humans. Since most
vegetables
provide
 Aging little nutrition. While they may serve parts of many
 1 bowl saladanimals
or soupare edible, there is a
as aOsteoporosis
filler in low-fat meal plans, replacing vast variety
 150mls pureof fruit
meats.
juice Meat is a major
these with nuts and seeds would be a better source
option. Examples include corn, wheat, pasta, of protein, as well as iron, zinc, and vitamin
and rice. B12. Meats,
poultry, and fish
4. Dairy include beef,
Dairy products are produced from the milk chicken, pork,
of mammals, usually but not exclusively salmon, tuna,
dietary calcium and also provide protein, phosphorus, vitamin
shrimp,A, and vitamin D. However, many dairy products are hi
and
cattle. They include milk, yogurt and cheese.
vegetables, fruits eggs. The meat group is one of the major
Milk and its derivative products are a rich
compacted food groups in the food guide
pyramid. Many of the same nutrients found in
meat can also be found in foods like eggs, dry
beans, and nuts, such foods are typically
placed in the same category as meats, as
meat alternatives. These include tofu,
products that resemble meat or fish but are
made with soy,
and whole grains, which is why skimmed products are available as aneggs, alternative. Historically, adults were recommend
and cheeses.

7. Oils and sweets

A food pyramid's tip is the smallest part, so the
fats and sweets in the top of the Food Pyramid
should comprise the smallest percentage of the
diet. These foods include salad dressings, oils,
cream, butter, margarine, sugars, soft drinks,
candies, and sweet desserts.

November 14, 2019

2
 FOOD

8.References
1. Centre for Health Protection Website
2. EatSmart Website
3. A Brief History of USDA

November 14, 2019