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Food can be divided into different groups. We need to eat from each of the groups to stay healthy.
It is important that we eat the right amounts of food from each of the groups. It’s a bit like building blocks – we have to balance the blocks carefully to make sure we get the correct nutrients, otherwise the body will not work properly.
Potatoes Pasta Cereal Rice Bread Noodles You can increase your carbohydrates by: always having a breakfast having thick sliced toast like whole grain bread eating brown rice or pasta having boiled potatoes rather than chips which are cooked in fats
FRUITS Apples Bananas Grapes Peaches Strawberries Oranges Kiwi VEGETABLES Peas Carrots Onions Cabbage Spinach Cauliflower Lettuce Turnip Broccoli You can increase your vitamins and minerals by: drinking a class of pure fruit juice with breakfast eating fruit rather than sweets as a snack having a fruit salad for dessert eating two servings of vegetables or salad for your evening meal
Milk Cheese Yoghurt Fromage frais You can increase your calcium by: taking a cereal for breakfast with extra milk having a yoghurt after your evening meal adding a matchbox size piece of cheese to your pack-lunch box
Chicken Lentils Beans Meat Soya Fish Eggs You can increase your protein by: choosing lean meat or chicken eating at least two servings of fish a week having beans or lentils with meat or as a meat free meal
FATS Cheese Margarine Whole Milk Butter Fat on Meat and Poultry HIDDEN FATS AND SUGAR Cake Sweets Biscuits Ice-Cream Crisps Fizzy Drinks Fast Foods - Chips, Fried Rice
Think Before You Eat! We need to make sure we eat a balanced diet so that the body gets all the nutrients it requires. By making just a few small changes to what we eat, we can help our body grow, and protect it against future illness. Remember we are what we eat – so think before you eat!
Breakfast is the most important meal of the day. It helps replace energy your body uses while sleeping. Breakfast suggestions: cereal with milk and chopped bananas experiment with eating different types of bread, brown wholegrain bread, French bread, Naan, Ciabatta or plain bagels freshly squeezed fruit juice
70% of the body is made up of water. We should drink between 8-10 cups of water a day. More when we exercise or in hot weather. Carbohydrates contain lots of fibre which helps the body get rid of waste products. You should eat at least 5 portions of fruit and vegetables a day. Remember frozen, canned food fruit and vegetables can count as well. The body renews every one of its cells once every week – so it’s important to take enough sleep so the body can restore itself. Cans of fizzy drinks can contain between 6 - 7 ½ teaspoons of sugar.
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