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A healthy diet is vital to our health. It can provide the nutrients for our bodies to make us healthy and maintain our sense of well-being. The choice of foods and our eating behaviour, however, can affect how much nutrients are absorbed by our bodies. Knowledge of a healthy diet can certainly influence our food choices and eating behaviour.

Existing food guides can offer valuable suggestions for healthy eating. They are shown below. They highlight the five major food groups that provide you with the essential nutrients for maintaining your health and recommend the daily servings of each food group. In general, wholegrain breads, cereals, rice, pasta, noodles, vegetables, and fruits can be eaten the most. Dairy products, lean meat, eggs, fish, chicken and nuts should be eaten moderately. Fats, oils and sugar should be eaten in small amounts. In the USDA food pyramid, it is recommended that physical activity be included into our daily routine. A good balance between food intake and physical activity helps to maintain a healthy body weight.

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Food guides
The UK Food Standards Agency "Eatwell Plate"
The Chinese healthy food pyramid
The Australian guide to healthy eating
The USDA food Guide
The UK Food Standards Agency "Eatwell Plate"
The Chinese healthy food pyramid
You should drink 6-8 glasses of fluid (water, tea and soup etc.) every day
The Australian guide to healthy eating
The USDA Pyramid

Tips for healthy eating

Please observe the following dietary guidelines:
  • Eat a variety of nutritious food from all five food groups every day
  • Eat plenty of bread and cereals ( preferably whole grains )
  • Eat plenty of vegetables, legumes and fruits
  • Eat a moderate amount of animal foods ( milk, yogurt, cheese, meat, fish, poultry and eggs )
  • Eat a small amounts of the extra foods, including oils and margarines
  • Foods containing calcium and iron are particularly important for girls, women, vegetarians and athletes
  • Don't skip breakfast, consume all three meals
  • Include physical activity in your daily routine
  • Drink plenty of water
  • If you drink alcohol, limit your intake ( no more than 2 servings per day for men and no more than 1 serving per day for women )
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