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Food Facts-The balance of good health Food can be
divided into different groups. We need to eat from
each of the groups to stay healthy.
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Food Facts-Getting the Balance Right It is important that
we eat the right amounts of food from each
of the groups. It’s a bit like building blocks – we have to balance the blocks carefully to make sure we get the correct nutrients, otherwise the body will not work properly.
Apples Bananas Grapes Peaches Strawberries Oranges Kiwi VEGETABLES
Peas Carrots Onions Cabbage Spinach Cauliflower Lettuce Turnip Broccoli You can increase your vitamins and
minerals by: drinking a class of pure fruit juice with
breakfast
eating fruit rather than sweets as a snack
having a fruit salad for dessert
eating two servings of vegetables or salad for your evening meal
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CALCIUM Milk Cheese Yoghurt Fromage frais You can increase your calcium by:
taking a
cereal for breakfast with extra milk
having a yoghurt after
your evening meal
adding a matchbox size piece of cheese to your pack-lunch box
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PROTEIN Chicken Lentils Beans Meat Soya Fish Eggs You can increase your protein by:
choosing lean
meat or chicken
eating at least two servings of fish
a week
having beans or lentils with meat or as a meat free meal
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FATS and SUGARS FATS Cheese Margarine Whole Milk Butter Fat on Meat and Poultry HIDDEN
FATS AND SUGAR Cake Sweets Biscuits Ice-Cream Crisps Fizzy Drinks Fast Foods - Chips, Fried
Rice
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CHOOSING the RIGHT FOOD Think Before You Eat!
We
need to make sure we eat a balanced diet
so that the body gets all the nutrients it requires.
By making just a few small changes to what we eat, we can help our body grow, and protect it against future illness.
Remember we are what we eat – so think before you eat!
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REMEMBER ! Breakfast is the most important meal of
the day.
It helps replace energy your body
uses while sleeping. Breakfast suggestions: cereal with milk and chopped bananas experiment with eating different types of bread, brown wholegrain bread, French bread, Naan, Ciabatta or plain bagels freshly squeezed fruit juice