H

EALT

OOKLET

CONTENTS :

How to use the health pyramid ?

Knowing the food groups ? Which food is safe and which is not safe ?

How to exercise ? An exercise guide ? More tips to lose weight ? Bibliography ?

How to use the healthy diet pyramid?

These foods are eaten mainly for growth

These foods are eaten mainly for good health

These foods are eaten mainly for energy

Using the Healthy Diet Pyramid :

We should always eat more food from the food group that forms the base of the pyramid. Items at the top of the pyramid should be eaten in small amounts. we should eat foods from each group in the healthy diet pyramid. Each group provides us with some of the nutrients our bodies require. The foods in one group cannot be eaten in place of the foods from another group.

We should also try to eat a variety of foods from each food group. This will ensure that our bodies get all the necessary nutrients.BE

FIT

ANDHEALTHY

Knowing the food groups :

Examples of 1 Serving 2 slices bread (60g) ½ bowl* rice (100g) ½ bowl noodles or beehoon (100g) 4 plain biscuits (40g) 1 thosai (60g) 2 small chapattis (60g) 1 large potato (180g) 1½ cups** plain cornflakes (40g) ⅔ bowl uncooked oatmeal (50g)

Rice and alternatives group – Food in this group provide us with carbohydrates, vitamins, minerals and dietary fibre. They are also the main sources of energy for our daily activities. You should have 5-7 servings of rice and alternatives daily. Of this, include at least 1 serving from wholegrain foods such as brown rice, whole meal bread and oats. Here are examples of a serving:

Knowing the fruit & vegetable group :

Examples of 1 Serving 1 small apple, orange, pear or mango (130g) 1 wedge pineapple, papaya or watermelon 

(130g) 10 grapes or longans (50g) 1 medium banana ¼ cup dried fruit (40g) 1 cup pure fruit juice (250ml)

Examples of 1 Serving ¾ mug*** cooked leafy or non-leafy vegetables (100g) ¼ round plate + cooked vegetables (100g) 150g raw leafy vegetables 100g raw non-leafy vegetables

Fruit Group - Fruit are rich sources of vitamins, minerals, phytochemicals (beneficial plant substances) and dietary fibre. Eat a variety of fruit and go for brightly-coloured ones more often. It is best to eat fresh fruit instead of drinking juice. In a day you should have 2 servings of fruit. Here are examples of a serving:

• Vegetables Group - This group consists of leafy and non-leafy vegetables which are rich in vitamins, minerals, phytochemicals (beneficial plant substances) and dietary fibre. Go for a variety, especially brightly-coloured and dark green leafy vegetables. Remember not to overcook vegetables in order to minimize nutrient loss.

In a day, you should have two servings of vegetables. Here are examples a serving:

Knowing the Meat & Alternatives group :Meat and alternatives Group - This group includes meat, poultry and fish; milk and dairy products; as well as legumes and bean products. These foods are excellent sources of protein. Meat, poultry and fish are also rich in iron, whereas milk and dairy products are rich in calcium. Choose low fat alternatives such as lean meat, poultry without skin and low fat milk more often. You should have 2-3 servings of meat and alternatives daily. Of this, 1 serving should come from plant-based food such as tofu or lentils. Here are examples of a servingExamples of 1 Serving

1 palm-sized piece fish, meat or poultry (90g) ½ package tofu (150g) ¾ cup cooked pulses (e.g. lentils, peas, beans) (120g) 5 medium prawns (90g) 3 eggs (150g) ++ 2 glasses milk (500 ml) 2 slices of cheese (40g)

* rice bowl  ** 250ml cup  *** 250ml mug   + 25-cm plate ++ While 3 eggs are equivalent in protein content to other items listed under the meat and alternatives group, egg yolks are high in cholesterol. Thus, eat no more than 4 egg yolks per week.

Which is safe & which is not safe ?

PLEASE REFER TO PAGE 4 & 5

How to exercise ?

There are many ways to exercise it depends on the person on how it will be suitable. We do exercise to burn up the extra energies, but if we don’t do exercise the energies will be transferred to fats. This will cause you obese.

Exercise can be fun, it will loose the weight of an obese person. The person must enjoy the exercise so that the person can make it a habit. Try the following sports or activities:

Swimming Cycling Walking or jogging in the park Playing basketball or soccer with your friends.

An Exercise guide :

Be active throughout the day. Treat all forms of exercise as a chance to improve your health.

Aim for at least 60 minutes of moderate-intensity exercise, on five or more days a week.

Always warm-up for about five minutes before doing any exercise to prepare your body so you will not hurt yourself or strain your muscles.

Walking or jogging on the spot are good examples of warm-up exercises. You can also warm-up by starting to do the activity you intend to do, but at a lower intensity.

Once you are done, you will be ready to start your workout.

After your workout, remember to do some cool-down exercises such as stretching.

For further details on EXERCISE please refer to the health booklet. Thank you

More Tips to lose weight :

Eating foods which don’t have cholesterol.

Doing Exercise like YOGA which is very effective for our health.

Drinking a lot of waters (min 8 glasses/day).

Having a balanced diet, eat in moderation & eat less fats.

Never drink fizzy drinks.

Have a healthy mind.

Bibliography :

http://www.hpb.gov.sg/hpb/deft.asp?pgid=865&aid=236

http://en.wikipedia.org/wiki/Healthydiet

http://kidshealth.org/teen/foodfitness/dieting/weightheight.html

http://www.fitnesstipsforlife.com/101-tips-to-lose-weight-quickly.html

C

THANK YOU FOR YOUR

CORPORATION

A PRESENTATION BY GROUP….

O R I ON

NABIL

ALVIN

BENEDICT

AMITH