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If your body could talk what would it say about you?

You are what you eat!!!

The Healthy Living Pyramid

Guide to planning the types of foods we should eat and should be consumed.

You need all of foods. Lets you choose a healthful diet that’s right for you.

The Fist Layer of the Pyramid

Eat a littleThese foods provide calories and

little else nutritionally

Eating a lot of them can cause:• Deposition of fat in our bodies• Heart disease• Diabetes• Hypertension• Obesity• Migraines• Stroke

On the next level of the Pyramid

Provide protein, minerals (especially iron and calcium) and B vitamins.

Eat some

Eat a lot of them can cause:• Weight gain• Blood cholesterol• Heart disease• Kidney disease• Osteoporosis• Cancer

Choose more vegetables and fruits. Go for color and variety—dark green, yellow, orange, and red.

broccoli carrots grapes Bananastomatoes

On the next Layers of the Pyramid – from the top down

* Avoiding cardiovascular diseases due to atheroma (hardening of the arteries). For example: heart disease, or stroke.

* Avoiding some cancers such as bowel and lung cancer.

* Containing lots of fibre which helps to keep your bowels healthy. Problems such as constipation and diverticular diseases are less likely to develop.

* Containing plenty of vitamins and minerals, which are needed to keep you healthy.

* Being low in calories. So, they are ideal to keep your weight in control.

* Being natural and low in fat.

* Fruits & veggies are nutritious and delicious.

eat more

Grains are divided into 2 subgroups, Whole Grains and Refined Grains.

The Layers of the Pyramid – from the bottom up

bread CerealsCorns Rices Water

* Reduce the risk of heart disease.* Reduce constipation because of containing fiber.* Help with weight management.* Helps prevent neural tube defects during fetal development when eating grain products fortified with folate before and during pregnancy.

Eating grains, especially whole grains, provides health benefits. For instance:

Besides, we should drink enough water each day.

Remember, in order to maintain body weight and health, the amount of food eaten (energy in) always needs to be balanced with physical activity (energy out).