Nutrition+Facts

__** A Guide to a Healthy Diet **__

1) Use the Food Pyramid to gauge how much to eat of each food group:



Go to this website to find out how large one serving is and discover more facts about the food pyramid!

Go to this website to find out your recommended daily intake!

2) If available, look a the Food Labels to find out what you're eating!



What is in your food? Click here to find out!

What are calories? Find out about it here and discover more facts about what you're eating!

3) Do's and Don'ts

Dietary fat provides energy, contains essential fatty acids and acts as a carrier for fat- soluble vitamins A, D, E and K. We need some fat in the food we eat. However, fat is a concentrated source of energy - a diet high in fat can provide excess calories and lead to overweight and obesity. Aim for a diet low in saturated fat and high in unsaturated fats to reduce the risk of coronary heart disease and stroke.
 * A. Choose and Prepare Food with Less Fat, especially Saturated Fat**

Table salt contains 40% sodium. Excessive sodium intake can affect blood pressure for people that are sensitive to it. Reduce intake of salt-preserved, cured and smoked foods to help reduce your cancer risk and reduce salt intake.
 * B. Choose and Prepare Food with Less Salt and Sauces.**

Added sugar in beverages and food provide empty calories with little nutritional value. Excess energy intake beyond daily requirements can lead to weight gain and obesity. Frequently consuming sweet foods between meals can lead to dental decay, if oral hygiene is neglected.
 * C. Choose Beverages and Food with Less Sugar.**

Eat more grains which is the Rice and Alternatives Group in the Healthy Diet Pyramid. Grains provide carbohydrate (starch), dietary fibre, vitamins, minerals and phytochemicals that are important for good health. Whole grains are unpolished grains containing bran and germ, such as rolled oats, brown rice, whole flour and bread.
 * D. Eat Sufficient Amounts of Grains, especially Whole Grains.**

Scientific studies show that a diet rich in fruit and vegetables can lower the risk of developing heart disease, stroke, and certain types of cancer by 20-30%. Vegetables and most fruit are fat-free, and they provide essential vitamins, minerals, phytochemicals (such as flavanoids and caretenoids) and dietary fibre (both soluble and insoluble fibres). thereby increasing vitamin A, vitamin C and fibre intakes.
 * E. Eat More Fruit and Vegetables Every Day**

Find out more about the benefits of fruits and vegetables in this website !

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