Healthy Eating Healthy Eating PyramidPyramid

Different foods contain different nutrients and Different foods contain different nutrients and substances important for health. No dish contain substances important for health. No dish contain

all the nutrients in sufficient quantities. all the nutrients in sufficient quantities. To make sure that you consume all the necessary To make sure that you consume all the necessary

nutrients for health, see the health pyramid. nutrients for health, see the health pyramid. Basic knowledge about the nutrition. Basic knowledge about the nutrition.

Eat the right amount of each of the five major Eat the right amount of each of the five major product groups. If you avoid foods within one product groups. If you avoid foods within one

group, look for tips on how to group, look for tips on how to replenish the shortfall.replenish the shortfall.

CCereal ereal PProductsroducts

Cereal products are rich in carbohydrates Cereal products are rich in carbohydrates which are absorbed by our body. They should which are absorbed by our body. They should

be present in each meal during the day. be present in each meal during the day. They should vary - dark bread, groats, They should vary - dark bread, groats, cornflakes, pasta, muesli. They are rich cornflakes, pasta, muesli. They are rich

source source of complex carbohydrates, vegetable protein, of complex carbohydrates, vegetable protein,

vitamins of the B complex: B1, B2, B6 and vitamins of the B complex: B1, B2, B6 and PP, and they are also source of fiber which PP, and they are also source of fiber which

facilitate digestion and facilitate digestion and regulate bowel function.regulate bowel function.

Vegetables and Vegetables and fruitfruit

Fruits and vegetables should be Fruits and vegetables should be consumed 3-4 times a day. They are rich consumed 3-4 times a day. They are rich

in vitamins, especially vitamin C and beta-in vitamins, especially vitamin C and beta-carotene, fiber and minerals. Valuable carotene, fiber and minerals. Valuable

components contained in fruits and components contained in fruits and vegetables have antitumor activity, vegetables have antitumor activity,

reduce blood pressure, regulate the work reduce blood pressure, regulate the work of the gastrointestinal tract. They also of the gastrointestinal tract. They also

reduce the concentration of cholesterol in reduce the concentration of cholesterol in blood serum.blood serum.

Legumes and nutsLegumes and nuts

Legumes and nuts provide the body with Legumes and nuts provide the body with protein, vitamins and minerals.protein, vitamins and minerals.

We should eat them 1-3 times a day.We should eat them 1-3 times a day. They also play a significant role in They also play a significant role in

atherosclerosis prevention.atherosclerosis prevention.

Milk and milk Milk and milk productsproductsMilk and milk products are a source of Milk and milk products are a source of

readily available calcium. readily available calcium. Large quantities should be consumed by Large quantities should be consumed by teenagers and children 3-4 times a day.teenagers and children 3-4 times a day.

It contains vitamin B2, A, D, and protein. It contains vitamin B2, A, D, and protein. Apart from milk fermented dairy liquids Apart from milk fermented dairy liquids

(yoghurt, kefir) and cottage cheeses (yoghurt, kefir) and cottage cheeses should also be consumed. Eating cheese should also be consumed. Eating cheese should be limited because of the high fat should be limited because of the high fat

content, which raises cholesterol.content, which raises cholesterol.

Meat (red, poultry, fish, Meat (red, poultry, fish, eggs)eggs)Meat (red, poultry, fish, eggs) should be Meat (red, poultry, fish, eggs) should be

present in at least one meal during a day, present in at least one meal during a day, but no more than 2-3 servings. but no more than 2-3 servings.

They are rich source of iron, high value They are rich source of iron, high value protein and vitamins from B complex - B12, protein and vitamins from B complex - B12, B6, PP. Meat should be eaten with measure B6, PP. Meat should be eaten with measure

because it contains a lots of fat. because it contains a lots of fat. Fish should be eaten 2-3 times a week, Fish should be eaten 2-3 times a week,

because they arebecause they are rich in omega 3 fatty acidsrich in omega 3 fatty acids..

Sweets should Sweets should be be rarely eatrarely eatenen because they because they contain a large amount of sugar.contain a large amount of sugar.

WaterWater

Water is vital for life, acts Water is vital for life, acts as a dissolvent, allows the as a dissolvent, allows the course of all the chemical course of all the chemical processes in the body. processes in the body. Water participates in body Water participates in body temperature regulation and temperature regulation and transportation of transportation of substances in the body.substances in the body.

Healthy eating pyramid is a diagram showing Healthy eating pyramid is a diagram showing the right amount of food the right amount of food that we eat to be healthy.that we eat to be healthy.

An example of one portion of An example of one portion of each of the products from each of the products from

Healthy Diet Pyramid, Healthy Diet Pyramid, and the recommended number and the recommended number of servings consumed per day.of servings consumed per day.

Products from the Pyramid of Healthy Eating Examples of one serving of different products

Meat and meat substitutes 1 - 3 servings per day

• 2 / 3 cup bean • 50-100g of lean meat • 1-2 eggs

Milk and dairy products Children 9-13 years old 2 - 3 youth 14-18 years old 3 – 4 adults 2 – 3 servings per day

• 1 cup yogurt • 1 cup milk • ½ cup cottage cheese

Vegetables and fruits 5 - 10 servings per day

• spinach • 1 ½ cups potatoes • 1 banana

Cereal products5 - 12 servings per day

• 1 croissant • 1 slice bread • 1 cup of pasta

Thanks for the attention