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2. Our bodies need different kinds of nutrients, but we need
them in different proportions, the balance between them
is the key to make our food healthy, and because all the
food is important to our bodies, we must make sure we
can have the right amount of each kinds of food. All the
food we eat can be divided into five groups. Try to choose
a variety of different foods from the first four groups.

3. Fruit and vegetables
Starchy foods, bread and
potatoes
Meat, fish, eggs and beans
Milk and dairy foods
Foods containing fat and sugar

4. So a starchy foods such as pasta and rice, with some fruit
and vegetables, some protein rich food like meat and fish,
and some dairy foods but not too much of fat, surer, salt.
That is all the nutrients you need

6. Fruit and vegetables
They are the vital source of
vitamins and minerals. It's
recommended to eat five portions
of a variety fruit and vegetables
every day. People who eat fruit
and vegetables every day are in
low risk of heart disease cancers
and stroke

7. What dose I mean with five portion of fruit
One apple is a portion; one banana is a portion, a Bunch
of grapes is a portion when its not too big or not too
small, a slice of melon, watermelon or ever a pineapple
is one portion. Having one portion of the fruit with the
cereal in the breakfast is a very common way to get your
first portion of fruit in the day, don’t eat biscuits in your
mid-morning and swap it to another kinds of fruit, add
the salad to your lunch and add a portion of vegetables
to dinner, this may make you to have all your portion of
fruit and vegetables in a day

8. Starchy foods
Bread, cereals, pasta, potatoes, maize and cornbread, all of these
foods are a very important part of our healthy diet, they act like a fuel
for our bodies and they are a big source of a great group of nutrients
needed in our diet, and because the are the source of the energy; they
must make up one third of all our food every day. Our food is based on
this kind of nutrients

9. Bread, cereals, pasta, potatoes, grains, brown rice, are
the main members of this group. But the brown rice, the
whole meal bread and whole-wheat pasta are very rich
of fibers and can provide the body with a greater
amounts of vitamins and minerals than the white
varieties

10. Meat, fish, eggs and beans
They are the big source of protein. Protein is essential
for growth, building the body and repairing it, and this
group of food is also a great source for vitamins and
minerals such as zinc and B vitamins. But meat could
be a source for fat too

12. Fish is another important source of protein, and contains
many vitamins and minerals. Oily fish is particularly rich in
omega-3 fatty acids. And it's important to have at least
two portions of fish a week. The fresh and frozen sources
of fish are better than the canned and smoked fish,
because the canned and the smoked one could be high in
salt

13. Eggs and pulses (including beans, nuts and
seeds) are also great sources of protein. Nuts are
high in fiber and a good alternative to snacks high
in saturated fat, but they do still contain

14. Milk and dairy foods
Milk and dairy foods such as cheese and yoghurt
are good sources of protein. They also contain
calcium, which helps to keep your bones healthy
To enjoy the health benefits of dairy without
eating too much fat, use semi-skimmed milk,
skimmed milk or 1% fat milks, lower-fat hard
cheeses or cottage cheese, and lower-fat yoghurt

15. Fat and sugar
They are a big source of energy
for the body, but the problem is
that, we eat too much of them
and we don’t consume most the
calories we take from them, and
then the calories is stored in our
bodies, and this will lead to put
on weight and become obese,
which increase the risk of type 2
diabetes, certain cancers, heart
disease and stroke

16. There are different types of fat. First the saturated fat
which is the dangerous one, and its found in the as
cheese, sausages, butter, cakes, biscuits and pies. This
kind of fat can rise the cholesterol level in your blood and
increase the risk of heart disease

17. The unsaturated kind of fat and this kind
is the good kind of fat, this one can
provide us with the essential fatty acids
that we need to stay healthy, it also help
to lower the cholesterol level in the
blood. Oily fish, nuts and seeds,
avocados, olive oils and vegetable oils
are sources of unsaturated fat

18. Sugar is a normal component for many foods and
we found it naturally in the fruits and milk, and
this is not problem because it's found there in a
healthy portions, but its added to a lot of food
and drink such as cakes, biscuits, chocolate,
pastries, ice cream and jam. It's also contained in
some ready-made savory foods such as pasta
sauces and baked beans
And all of us don’t need to have much added
sugar food.

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