| 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
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| The Chinese healthy food pyramid |
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| You should drink 6-8 glasses of fluid (water, tea and soup etc.) every day |
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| The
Australian guide to healthy eating |
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| The
USDA Pyramid |
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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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