BASIC NUTRITION AND MEAL PREPARATION

1. FOOD PYRAMID

2. Eating healthy food is essential to have a
healthy life and keep strong for our daily
activities.

3. There are different kinds or groups of food that help our body
in different ways. It is important to eat all of them in different
amounts every day, so we can get all the nutrients our body
needs.

4. First of all we have to remember to drink plenty water
every day. Water hydrates our body, helps or organs work
properly and cleans our organism from the inside. An adult
has to drink around 8 glasses of water every day.

5. Group 1:Bread, cereal, rice and pastas.
This food group provides carbohydrates, some proteins,
fiber, vitamins and minerals. This food gives us the energy
we need to work, play and all the physical activities
everyday. Take 4 servings a day.

6. Group 2: Vegetables and legumes.
This food group provides some proteins, fiber, vitamins and
minerals to stay healthy and keep our organs working
properly. Depending on the color of the vegetable, so are
the minerals and vitamins they give us. Take 4 servings a day.

7. Group 3: Fruit
This food group provides vitamin C and another vitamin
called FOLATE. Fruit skin also provides carbohydrates and
fiber. Like vegetables, depending on the color of the fruit, so
are the minerals and vitamins they give us. Take 2 servings a
day.

8. Group 4: Milk, yoghurt and cheese
Also called DAIRY FOOD, this group is the best source of
calcium. They also provides proteins, vitamins, minerals and
some fat. This group of food helps your bones grow and stay
strong. Take 3 servings a day.

9. Group 5: Meat, fish, poultry, eggs, nuts
and legumes
This food group provides good source of proteins, fat,
vitamins and minerals. This group helps your muscles grow
and stay strong. Take 2 small servings a day.

10. Group 6: Sweets and fats
They are on the top of the food pyramid. They
provide lots of energy to our body. But we have to
eat only one small servings a day or it won’t be good
for you .