food pyramid

 

Different foods have different nutritional values. Eating too much or too little will certainly affect our health. Eat according to the Food Pyramid and you will obtain the right amount of nutrients and calories to stay healthy and can prevent diseases that are related to eating such as high blood pressure, heart diseases, stroke, osteoporosis and cancer.

 

EAT MOST Grains and Cereals

Function : Rich in starch, Vitamin B and plant protein. Essential for heat production to keep us warm and is the main source of energy for our daily activities. Whole-grain cereals have high fiber content which can prevent constipation.

Source : Pasta, noodles, oatmeal, rice(red, brown, white), bread, biscuits, starchy vegetables e.g. potatoes, taro.

 

EAT MORE Fruits and Vegetables

Function : Contain beta-carotene, fiber, Vitamins A, B, C and minerals. They can keep body cells healthy, increase body resistance, prevent constipation and decrease the chance of having haemorrhoid and colon cancer.

Source : All kinds of fruits and vegetables.

 

EAT MODERATELY Meat, poultry, fish, eggs, dry beans and dairy products

Function : Rich in protein which is essential for growth and repair of body tissues. Red meat and liver are rich in iron which is essential for the production of haemoglobin and prevention of anaemia. However, meat is also rich in fat.

Eating too much will lead to obesity, high blood pressure, heart disease, stroke etc. Therefore one should not eat too much meat and should choose only lean meat to eat.

Dairy products are rich in calcium, protein, Vitamin D and B complex. They help to keep the bones and teeth healthy and can prevent osteoporosis.

Source : Pork, beef, mutton, poultry, fish, shellfish, dry beans, peas, soybeans, eggs, dairy products e.g. milk, cheese, yogurt, ice-cream etc.

 

EAT LESS Fats, oils, salts and sweets

Function : Fats, oils and sweets provide calories. Eating too much will lead to obesity, high blood pressure, high blood cholesterol, heart disease, stroke etc. Salts maintain the balance of body fluid. Eating too much will lead to fluid retention causing high blood pressure.

Source : Butter, peanut oil, corn oil, cream, candy, soft drinks, pickled vegetables, salted fish, seasonings etc.

 

DRINK 6 TO 8 GLASSES EACH DAY Fluid

Function : Regulates body temperature, transports nutrients and removes waste products from the body.

Symptoms of losing too much water(dehydration) includes fatigue, flushes, dizziness, delirium, epileptic fits and heat stroke.

Source : Water, fresh fruit juice, soup, milk(preferably skimmed milk), tea etc.

 

吃最多─五穀類

B 便 便

食物來源:

各類粉、麵、米(紅米、糙米、白米)、麥片、麵包、餅乾及根莖類(薯仔、芋頭)食物。

 

吃多些─蔬菜、瓜果類

A B C 便

食物來源:

各類蔬菜、瓜類及水果。

 

吃適量─肉、魚、蛋、豆類及奶品類

 

含豐富蛋白質,助長發育、修補細胞及維持體內新陳代謝的需要。紅肉及肝類含豐富鐵質,有助製造血紅素,預防貧血。但肉類含有頗多的脂肪,多吃會引致肥胖、高血壓、高膽固醇、心臟病和中風等病症。

D B

食物來源:

肉類如豬、牛、羊及家禽等;各類魚及海產;蛋;豆類如豆腐、黃豆、白豆、眉豆、紅豆、綠豆等;奶品類如牛奶、芝士、乳酪、雪糕等。

 

吃最少─油、糖、鹽類

主要功能:

油和糖提供熱能,多食可引致肥胖、高血壓、高膽固醇、心臟病、中風等。鹽維持體內水份平衡,多食可導致高血壓。

食物來源:

牛油、花生油、粟米油、忌廉、糖果、汽水、鹹菜、鹹魚,各式醬油及調味料等。

 

每天 6 8

主要功能:

調節體溫、輸送營養素及帶走血液中的廢物。若失去大量水份(即脫水)便會有以下症狀包括疲勞、面紅、頭暈、出現幻覺,嚴重的更會有抽筋及中暑。

水份來源:

開水及各式飲品如果汁、湯、奶(脫脂奶較健康)、清茶等。