HEALTH IV. FILL-IN-THE-BLANKS Provide the necessary words to complete the eating guidelines below by writing your answers on the blanks given Eating Guidelines First, eat a variety of foods every day. Choosing and eating a variety of foods each day is important to lower the risk o rich foods such a healthy body. Eat foods that are low in fat, saturated fat, and (24) disease. You must avoid too much cholesterol in your diet. Instead consume milk, milk products, and other as small fish and (25) vegetables. These are good sources and(27) ; however, small fish are high in uric acid and should be eaten in small a especially by adults. Use sugar in moderation. Eat more vegetables, fruits, and root crops Vegetables and and some are high in fiber. Eating a variety of this group will prevent (30) rich in (28) and (29) and will keep you healthy. Prepared by: Sir Jordan A. Oliva

Balanced diet is a key to stay healthy. Follow the "Healthy Eating Food Pyramid" guide as you pick your food. Grains should be taken as the major dietary source. Eat more fruit and vegetables. Have a moderate amount of meat, fish, egg, milk and their alternatives. Reduce salt, fat/ oil and sugar. Trim fat from meat before cooking. Choose low-fat cooking methods such as steaming, stewing, simmering, boiling, scalding or cooking with non-stick frying pans. Also reduce the use of frying and deep-frying. These can help us achieve balanced diet and promote health.

How much of different kinds of food should I eat to stay healthy?

Eat the Right Food

Since different foods have different nutritional values, it is not possible to obtain all the nutrients we need from a single food. According to the Healthy Eating Food Pyramid, we have to eat a variety of foods among all food groups as well as within each group in order to get different nutrients and meet our daily needs.

Eat the Right Amount

Neither eating too much nor too little is good for our health. Every day, we need a specific amount of nutrients to maintain optimal health. If we do not eat enough, under-nutrition and symptoms of deficiency are likely to develop; while over-nutrition and obesity can be resulted when we consume an excessive amount of any type of food. Therefore, we have to eat right amount of food to stay healthy.Eat Most - Grains

Eat More - Vegetables and fruits

Eat Moderately - Meat, fish, egg and alternatives (including dry beans) and milk and alternatives

Eat Less - Fat/ oil, salt and sugar

Drink adequate amount of fluid (including water, tea, clear soup, etc) every day

Healthy Eating Food Pyramid for Children (aged 2 to 5)

Grains: 1.5 - 3 bowls

Vegetables: at least 1.5 servings

Fruits: at least 1 serving

Meat, fish, egg and alternatives: 1.5 - 3 taels

Milk and alternatives: 2 servings

Fat/oil, salt and sugar: eat the least

Fluid: 4 - 5 glasses

Healthy Eating Food Pyramid for Children (aged 6 to 11)

Grains: 3 - 4 bowls

Vegetables: at least 2 servings

Fruits: at least 2 servings

Meat, fish, egg and alternatives: 3 - 5 taels

Milk and alternatives: 2 servings

Fat/oil, salt and sugar: eat the least

Fluid: 6 - 8 glassesGrains: 4 - 6 bowls

Vegetables: at least 3 servings

Fruits: at least 2 servings

Meat, fish, egg and alternatives: 4 - 6 taels

Milk and alternatives: 2 servings

Fat/oil, salt and sugar: eat the least

Fluid: 6 - 8 glasses

Healthy Eating Food Pyramid for Adults

Grains: 3 - 8 bowls

Vegetables: at least 3 servings

Fruits: at least 2 servings

Meat, fish, egg and alternatives: 5 - 8 taels

Milk and alternatives: 1 - 2 servings

Fat/oil, salt and sugar: eat the least

Fluid: 6 - 8 glasses

Healthy Eating Food Pyramid for Elderly

Grains: 3 - 5 bowls

Vegetables: at least 3 servings

Fruits: at least 2 servings

Meat, fish, egg and alternatives: 5 - 6 taels

Milk and alternatives: 1 - 2 servings

Fat/oil, salt and sugar: eat the least

Fluid: 6 - 8 glasses

Remarks

1 tael is equivalent to about 40 grams (raw meat).

The above recommendations are intended for healthy individuals only. Those with chronic diseases and specific nutritional needs should consult their family doctors and dietitians for individualised dietary recommendations.

Food Exchange List:

1 bowl of grains is equivalent to:

Cooked rice, 1 bowl

Cooked noodles, 11⁄4 bowls

Bread, 2 slices

1 serving of vegetables is equivalent to:

Cooked vegetables, 1⁄2 bowl

Raw vegetables, 1 bowl

1 serving of fruit is equivalent to:

Medium-sized apple, 1 piece

Kiwi, 2 pieces

Fruit cuts, 1⁄2 bowl

1 tael of meat is equivalent to:

Cooked meat, 4-5 slices

Egg, 1 piece

Silky tofu, 1 piece

1 serving of milk and alternatives is equivalent to:

Low-fat milk, 1 cup (240ml)

Low-fat cheese, 2 slices

Low-fat plain yogurt, 1 pot (150ml)