A Guide to a Balanced Diet
A healthy diet must be balanced. When choosing your meals, refer to the “Healthy Eating Food Pyramid” as a guidance. The majority should be given to grains. eat more produce, especially fruit. Moderate amounts of meat, fish, eggs, milk, and their substitutes are acceptable. Cut back on salt, sugar, and fat. Meat should be fat-free before cooking. Use low-fat cooking techniques including steaming, stewing, simmering, boiling, scalding, or frying in non-stick pans. Reduce your use of deep-frying and frying as well. These can aid in a balanced diet and health promotion.
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Eat Healthful Food:
It is impossible to get all the nutrients we require from a single food due to the differences in nutritional content between foods. The Healthy Eating Food Pyramid states that in order to receive different nutrients and meet our daily needs, we must consume a variety of foods from each food group as well as within each group.
Get Enough to Eat:
Eating too little or too much is bad for our health. We require a precise number of nutrients each day to keep our health at its best. Malnutrition or signs of nutrient shortage are likely to appear if we don’t consume enough. On the other hand, excessive intake can lead to obesity and overnutrition. To maintain our health, we must consume the proper amount of food.
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Healthy Eating Food Pyramid
- Eat Most — Grains
- Eat More — Vegetables and fruits
- Eat Moderately — Meat, fish, egg and alternatives (including dry beans) and milk and alternatives
- Eat Less — Fat/ oil, salt and sugar
- Drink adequate amount of fluid (including water, tea, clear soup, etc) every day
Healthy Eating Food Pyramid for Children (aged 2 to 5)
Grains: 1.5–3 bowls
- Vegetables: at least 1.5 servings
- Fruits: at least 1 serving
- Meat, fish, egg and alternatives: 1.5–3 taels
- Milk and alternatives: 2 servings
- Fat/oil, salt and sugar: eat the least
- Fluid: 4–5 glasses
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Healthy Eating Food Pyramid for Children (aged 6 to 11)
- Vegetables: at least 2 servings
- Fruits: at least 2 servings
- Meat, fish, egg and alternatives: 3–5 taels
- Milk and alternatives: 2 servings
- Fat/oil, salt and sugar: eat the least
- Fluid: 6–8 glasses
