Healthy Eating Tips!

These foods provide:Carbohydrates are the most important source of
Vitamin C: needed for healthy skin and tissue, alsoenergy. They contain the elements Carbon,
to aid the absorption of ironHydrogen and Oxygen. The first part of the
Carotenes: required for growth and developmentname "carbo-" means that they contain Carbon.
Folate: needed for red blood cellsThe second part of the name "-hydr-" means
Fibre: keeps the gut healthy and helps preventthat they contain Hydrogen. The third part of the
constipationname "-ate-" means that they contain Oxygen. In
Carbohydrate: a source of energyall carbohydrates the ratio of Hydrogen atoms to
Phytochemicals*: may help protect against someOxygen atoms is 2:1 just like water.
diseasesBase a third of your food intake on foods from
• Choose fruit or chopped vegetables asthis group, aiming to include at least one food
a snackfrom this group at each meal, e.g. potatoes with
• Add dried or fresh fruit to breakfastfish and vegetables, a chicken salad sandwich,
cerealsstir-fried vegetables with rice, or porridge oats for
• Have a salad with sandwiches or withbreakfast.
pizzaPotatoes, yams, plantains and sweet potato fall
• Add vegetables to casseroles andinto this group, rather than fruit and vegetables,
stews and fruit to dessertsbecause they contain starchy carbohydrates.
• Try not to eat the same fruits andThese foods provide:
vegetables every dayCarbohydrate: a source of energy
Grain ProductsFibre: keeps the gut healthy and helps prevent
This food group, sometimes referred to asconstipation
'starchy carbohydrates', includes bread, potatoesSome calcium: required for the development and
(including low fat oven chips), yams, breakfastmaintenance of healthy bones
cereals, pasta, rice, oats, noodles, maize, millet andSome iron: needed for healthy red blood cells
cornmeal.B vitamins: e.g.