With so many fruit and vegetables in the market, mix and match your choices to get maximum benefit. Naturally low in fat and rich in vitamins, minerals and fibre,įruit and vegetablesadd colour, texture and flavour to your diet. Wholegrains - The Wise Choice! Include Fruit and Vegetables Consuming wholegrains over refined grains can reduce the risk of developing heart disease and diabetes and helps you manage your weight as you get hungry less easily. ![]() Refined grains such as white rice or white bread have gone through processing which removes the valuable nutrients that wholegrains have to offer. Wholegrain foodssuch as brown rice, wholemeal bread and rolled oats contain vitamins (vitamins B and E), minerals (iron, zinc and magnesium), phytochemicals (lignans, phytosterols) and inulin (a type of dietary fibre) which are good for you. Smaller and more sedentary individuals are better off sticking to the lower end of the range of recommendations, while bigger and more active people get to eat more servings or portions from these food groups. Wonder why there is a range of servings recommended for the Brown Rice and Wholemeal Bread & Meat and Others food groups? Well, it is to reflect the different needs of individuals. Thus, eat no more than 4 egg yolks per week. * rice bowl ** 250ml mug *** 250ml cup +10 inch plate ++ While 3 eggs are equivalent in protein content to other items listed under the Meat and Others group, egg yolks are high in cholesterol. 4 slices of low-fat sliced cheese (80g).1 palm-sized piece fish, lean meat or skinless poultry (90g).¾ mug** cooked leafy or non-leafy vegetables (100g).1 wedge pineapple, papaya or watermelon (130g).1 small apple, orange, pear or mango (130g).Follow these dietary guidelines and you will achieve a well-balanced diet that provides the nutrients you need, in the right amounts, each day.īrown Rice and Wholemeal Bread (5-7 Servings a Day) My Healthy Plateserves as a guide to help you plan a healthy diet meal plan. You have to eat a wide variety of food, all in moderation and in the right balance. There is no one food that can provide all the nutrients your body needs. There are so many types of food you can eat each day and you have to make the right choices to stay well nourished. Here are six simple dietary recommendations to balance your diet and achieve great nutrition. So, do yourself a favour and eat wisely every day. ![]() Your habitual food choices can either promote your health or increase your risk for developing chronic lifestyle related diseases such as diabetes, hypertension and high blood cholesterol. Sometimes you eat when you are hungry and, at other times just because you feel like it! Before you start on your next meal or snack, stop to think what your food choice will do to you. You probably eat 3, 4 or more times each day.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |