Nutrition

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NUTRITION

Ludwig Feuerbach

"We are what we eat"

Our body is a machine – it is always moving and it needs energy. It gets this energy from the food we eat. We need food for the body so that we can think, grow, play and work. Food keeps us healthy and helps us fight deseases. Food helps us to become and remain strong.

Foods are grouped into five groups so we can be sure to eat some from each group every day to have a balanced and healthy diet. To be healthy we must eat the right food in the right quantities

Each food contains specific nutrients. Nutrients are essential to the body’s functions. Here are the main groups: carbohydrates, minerals and vitamins, proteins, fats, water.

The essential nutrients

FOOD GROUPS

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Our body uses carbohydrates to give us energy.

Carbohydrates

Vitamins and minerals

Vitamins and minerals help your body to stay strong and healthy. Without vitamins and minerals we can become seriously ill.

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Our body needs proteins to keep muscles, organs and immune system healthy. There are two different types:Animal proteins, found in meat, fish, eggs, milk and milk products. Vegetable proteins, found in cereals, beans, and other vegetables.

Proteins

Fats

Fats are an energy reserve for our body when there are not enough carbohydrates to give us energy. They are necessary for our brain and nervous system. There are two main types:

Fats, found in meat, butter, cheese, milk and in fried food are considered «bad» fats.

Fats found in plant food such as olive oil are «good» fats

Eat moderatly

Eat less

Eat less

Eat more

Eat less

Eat most

Fat, oil, salt & sweets

Meat, Fish, Eggs, & Dairy Products

Fruit & Vegetables

Grains & Cerals

Food Pyramid

First Level:

At the base of the pyramid we have the energy suppliers. There is the food we can eat in great quantity, of course without exaggerating.

Carbohydtates

We find bread, cereal, pasta, rice and potatoes. These types of food, rich in carbohydrates, give us energy and we need it to play, to do sport, to study and to work. We should have six servings of this food every day.

Second Level

On the second level there are protective foods. We find fruit and vegetables. Vegetables and fruit are rich in vitamins and minerals .

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They keep our intestines clean. We should have five servings of this food daily.

vitamins & minerals

On the third level you find the group of the body builders, an area for eggs, milk and dairy products and an area for meat, fish, pulses and nuts.

Third level

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We get calcium from milk and milk products. We should have three servings of this food daily.

Calcium

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Meat, fish, pulses and nuts give us proteins. We need proteins to grow healthy. We should have two servings of this food daily.

Proteins

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At the top of the pyramid the area is very small. We can find oil, butter, and sweets. We should eat very little of these foods Because they are rich in fats and fatty food are bad for our health

The Top

Water makes up about two-thirds of our body weight. All living things need water to live.

Water

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Do you know….?

Water takes food to cells, remove waste products and regulates our body heat. Every day our body loses about 2.5 litres of water, therefore we must drink about the same amount to replace it. Fruit and vegetables contain water too.

Water

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Healthy Habits

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