foods for health a small tips from my self

       A healthy diet should include a wide variety of nutritious foods for sufficient intake of all nutrients,including vitamins and minerals. Foods to include are breads, pastas, lean meats, fish, fruits and vegetables. A healthy diet can help you maintain a healthy body weight and decrease your risk of many diet-related chronic diseases, such as cardiovascular disease, type 2 diabetes and some cancers.

       The total amount of energy-dense (high-kilojoule) foods you eat may be as important as the total amount of fat in your diet. To reduce the energy density of your diet, you need to increase the amount of plant foods, such as wholegrain breads and cereals, fruit and vegetables that you eat. This will provide essential nutrients, help to make you feel ‘full’ and also reduce the amount of fat in your diet. High energy drinks such as sports drinks, cordials, soft drinks, fruit juice, energy drinks should also be limited

        Example of a Daily Eating Plan

Breakfast

• Wholegrain or high fibre cereal or

   porridge* with low fat milk, or

• Boiled or poached egg

• Wholegrain bread or toast* with low

   fat spread

• Fruit juice or fresh fruit (chopped

   on cereal)

• Tea, coffee, milk or water

   Mid morning snack

• Fruit such as apple, banana, pear,

   2 plums or kiwis, or

• 1 dessert spoon of unsalted nuts or seeds

Lunch

• Lean meat, poultry, fish, low fat cheese

   or egg (a small serving).

• A large serving of salad or vegetables

   or vegetable soup

• Wholegrain bread or small roll*

• Yogurt or glass of low fat milk

• Fresh fruit

• Tea, coffee or water

   Mid afternoon snack

• Fresh fruit

Dinner

• Fish, chicken, lean meat or alternative

   source of protein (a moderate serving)

• A large serving of a variety of vegetables

   or salad

• Potato, rice, pasta, yam or plantain*

• Glass of low fat milk or yogurt

• Fresh or cooked fruit

• Tea, coffee or water

Supper

• Tea or milky drink made on low fat milk.

        Number of servings depends on activity levels Children from 5 years of age should be offered smaller serving sizes and these can be increased up to regular serving sizes as the child gets older. It is very important that Top Shelf foods are limited for this age group so they do not fill up on calories from sugar and fat instead of eating healthy foods.