Balanced Diet - What you should Eat

Select the correct type and amount of food to ensure that you are having a balanced diet.

Source: http://www.hpb.gov.sg/HOPPortal/health-article/2638

Planning a simple menu

Planning a simple menu isn't difficult. As long as each meal or snack has some fiber, protein, complex carbohydrates and a little bit of fat. Here is an example of how to plan a menu for a day, which consists of breakfast, lunch and dinner.

Breakfast is important, as it will help you kick-start your day with plenty of energy. Therefore, do not ruin your breakfast with high-fat and high-calorie foods! Choose some protein and fiber for your breakfast, and it's a good time to have some fresh fruit.

• One serving of oatmeal
• One-half cup of strawberries
• One or two tablespoon of chopped nuts (preferably walnuts or macadamia nuts)
• A glass of orange juice

A mid-morning snack is totally optional. If you eat a larger breakfast, you may not feel hungry until lunchtime. However, if you are feeling a little bit hungry and lunch is still 2 to 3 hours away, a light mid-morning snack will tide you over without adding a lot of calories.

• One serving of plain yogurt mixed with one-half cup of blueberries and a little touch of honey
• Water (or diet soda)

Lunch is often something you eat at work or school, so here is an idea for a portable lunch you can pack and take with you.

A sandwich made with:

• Two slices of 100-percent wholegrain bread
• Two or three ounces of lean turkey breast
• A little mayonnaise (or mustard)
• A tomato slice
• Lettuce
• One-half to one cup of raw baby carrots
• One can (or bottle) of sparkling water

A mid-afternoon snack is also optional. Keep it low in calories and eat just enough to keep you from feeling too hungry (dinner is just a couple of hours away).

• An apple
• A handful of walnuts
• A glass of milk

Dinner is a time when it is easy to over-eat, especially if you haven't eaten much during the day, therefore you should watch your portion sizes. Mentally divide your plate into four quarters. One quarter is for your meat or protein source, one quarter is for starch and the last two quarters are for green and colourful vegetables and/or a green salad.

• One serving of baked or roasted chicken breast
• One small baked potato with salsa or low fat sour cream
• Large portion of steamed asparagus
• One small 100-percent wholegrain roll
• Small glass of white wine which is optional (or regular wine)

A light complex carbohydrate-rich evening snack may help you sleep, but you should avoid heavy and greasy foods or foods high in refined sugars

• Six wholegrain crackers
• Two ounces of sliced cheese
• One piece of fresh fruit

Here are some simple tips:

• Drink water or non-fat milk instead of sugary sodas
• Choose 100-percent wholegrain breads and cereals (At least half of your servings of breads and cereals should be wholegrain)
• Avoid highly processed lunch meats and sausages, which are high in saturated fat and calories
• Cut back on fatty red meats (Choose more fish and seafood or vegetarian protein sources like dry beans and soy
• Increase your intake of brightly-coloured and dark green vegetables
• Serve fresh fruits and berries for dessert

Source: http://nutrition.about.com/od/diets/ht/samplemenu1.htm

Balanced Diet - Food Pyramid

What is a food pyramid?

The food pyramid is a simple pyramid-shaped grid which shows how much you should eat a type of food and what types of food you should and should not briefly.

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What is a food pyramid used for?

The food pyramid is used in health education as a guideline for good nutrition. It is also used to indicate how many servings of each nutrient needed to maintain a balanced diet.

Balanced Diet - What is it?

Do you ever find yourself in this situation?

When you are served with a bowl filled with nothing but fresh greens,

do you go "what!?" ?

And when you are greeted with a feast of junk food,

 your eyes sparkle with delight and excitement and you go "yum!",

then you dive right into your meal, eating till your heart's content,

after which you find yourself having a bloated stomach?

Do you do this frequently then one day, this happens?

If so, it means that you are not maintaining a balanced diet and you are not in the pink of health. It's time for you to eat lesser junk food and start loving healthy, nutritious food!

Well, you've come to the right place! In this topic, you will learn more about Balanced Diet and a couple of tips on how to keep yourself junk-food-free. Keep reading this topic and you'll see.

Okay. But first, do you know what a balanced diet is? Before you start reading this topic, it is important to know what a balanced diet is.

What is a balanced diet?

Eating a balanced diet means choosing a wide variety of foods and drinks from all the food groups. It also means eating certain things in moderation, namely saturated fat, trans fat, cholesterol, refined sugar, salt and alcohol. 

Basically, it somewhat means healthy eating.

Welcome!

Hi, welcome to our blog. We are 5 Crescentians from Group 3 of 1G2. This is our website for our Physical Education assignment. We were assigned to do the topics of Balanced Diet and FITT Principle. Enjoy!

- Jena (10)
- Jane (12)
- Hanisah (8)
- Naqiyah (20)
- Huiyu (37)