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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.
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