Okay Health Awareness Day! Many of us may have last seen this picture when we were in high school. Lol but now its time to revive your memory and bring you back to reality. Food variety means eating a wide variety of foods (a balanced diet) from within and across each of the five food groups, in the amounts recommended. Eating many different foods helps maintain a healthy, well-balanced and interesting diet that provides adequate nutrition. Eating a variety of foods can help prevent diseases such as diabetes, cancer and cardiovascular disease. Vegetables and legumes: Raw or cooked VEGETABLES can be used as a snack food or as a part of lunch and dinner. Salad vegetables can be used as a sandwich filling. Vegetable soup can make a healthy lunch. Stir-fries, vegetable patties and vegetable curries make nutritious evening meals. Try raw vegetables like carrot and celery sticks for a snack ‘on the run’. Fruit: This is easy to carry as a snack and can be included in most meals. For example, try a banana with your breakfast cereal, an APPLE for morning tea and add some berries in your yoghurt for an afternoon snack. Fresh whole fruit is recommended over fruit juice and dried fruit. Fruit juice contains less fibre than fresh fruit and both fruit juice and dried fruit, and are more concentrated sources of sugar and energy. Dried fruit can also stick to teeth, which can increase the risk of DENTAL caries. Bread, cereals, rice, pasta and noodles: Add rice, pasta or noodles to serves of protein and vegetables for an all-round meal. There are many varieties of these to try. Where possible, try to use wholegrains in breads and cereals. Lean meat, fish, POULTRY, eggs, nuts, legumes and tofu: These can all provide protein. It’s easy to include a mixture of protein into snacks and meals. Try adding lean meat to your sandwich or have a handful of nuts as a snack. You can also add legumes to soups or stews for an evening meal. Milk, yoghurt and cheese: Try adding yogurt to BREAKFAST CEREAL with milk, or using cottage cheese as a sandwich filling. Shavings of parmesan or cheddar can be used to top steamed vegetables or a salad. Use mostly reduced fat products.
Posted on: Thu, 10 Jul 2014 08:58:17 +0000
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