today I like to share with you how to choose your food wisely to stay healthy have you ever wondered how food can affect your health together with regular exercise a health and well-balanced diet can help you to lower your risk of getting diseases like diabetes high blood pressure high cholesterol and becoming overweight a useful guide to planning a balanced meal is shown in the food pyramid food can generally be divided into four groups they are rice and alternatives fruits and vegetables meats and alternatives and fats oils sugars and salt but these should be only taken in small quantities food at the bottom of the pyramid should be taken in relatively greater portions and food on top at the bottom of the pyramid with rice and alternatives examples of this are rice noodles pasta bread and potatoes these foods gives our body the energy it needs for the day whole-grain alternatives such as wholemeal bread brown rice noodles and oats are healthier choices as they have more fiber vitamins and minerals mix on the pyramid of fruits and vegetables they are rich in vitamins minerals and fiber have two servings of fruits and vegetables every day examples of one serving of foods are one small apple or orange or pear one wish of pineapple papaya or watermelon ten 🍇grapes or Longman or one medium sized 🍌banana examples of one serving of vegetables are 3/4 cup of uncooked leafy or non leafy vegetable 1/4 plate of cooked vegetable different colored fruits and vegetables for maximum benefit next on the pyramid is the meats and alternatives this should be taken in smaller amounts than the previous two groups choose only lean meats and remove any fat white meats such as chicken and fish are healthier choices then red meats like beef and mutton have about two to three servings in this group a day examples of
1:serving are one palm sized piece of fish skinless chicken or lean meat two small blocks of bean curd 3/4 cup of peas or beans two slices of low-fat cheese two glasses of low-fat milk go for low-fat milk or cheese for your calcium which I needed for your strong bones avoid taking more than three to four x a week as the yolk is high in cholesterol internal organs like liver and intestines are also high in cholesterol at the top of the pyramid are the fats oil sugar and salt this should only be consumed in small quantities food with more fats and oil include butter full cream milk or creamer deep fried foods like fried chicken or fish and french 🍟fries roti prata fried noodles aqua TL 🥥coconut milk example in curry and lox 🥗salad dressing and curry puffs healthy alternatives would include soft margarine low-fat or skim milk steed or big foods Olive corn sunflower or canola oil first day of high sugar include soft 🍻drinks energy drinks twin wine beverages 🍯honey TT sweetened condensed milk for
not eat too fast so that you can feel
when you are getting full avoid eating