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1. 1 On March 9th, 2011, SaraxD said:

   All you have to do if follow the food guide pyramid RDA guidelines and youll be fine. You should eat less fat sugar and salt and more fibre. Healthy eating often means making only small changes in the meals we already eat eating a little more of some items and a little less of others.

   Eat less fat
   Avoid eating processed meats such as burgers bacon ect..as these are high in fat and additives.
   Use vegetable fat such as olive oil for cooking not animal fat such as lard or butter.
   Use lowfat spreads or vegetable margarine to spread on bread rather than butter.
   Use low fat fairy products eg. use yoghurt instead of cream: cottage cheese instead of hard cheese skimmed milk insteas of fullfat.
   Make more use of poultry chicken rabbit and white fish instead or red meat and pork.
   Always trim the fat off meat.
   Cut down on shellfish prawns octopus ect
   Cut down on cakes cream pudding biscuits ect
   Avoid eating from fastfood outlets and takeaways
   Do not add too much salad dressing e.g mayo to salads or vegetables. Dressings are usually high in fat.

   Eat less sugar
   Avoid adding sugar to drinks e.g drink tea and coffee without sugar.
   Drink water instead of sugary drinks such as soft drinks
   Use less sugar when cooking cakes buns ect
   Restrict the intake of sweets biscuits chocolate cakes ect..
   Include more naturally sweet foods such as fresh or dried fruit.
   Make less use of canned products. Remember that these also have sugar added to them as a preservative.

   Eat less salt
   Try alternative flavours to salt e.g. herbs such as garlic lemon juice when cooking.
   Do not add salt at table when eating.
   Cut down on salty snack foods such as crisps
   Eat less food that is salty such as bacon sausages smoked fish ect..
   Cut down on canned foods. Remember that these have salt added to them as a preservative.

   Eat more fibre
   Eat wheatmeal or wholemeal bread instead of white bread.
   Make use of wholegrain cereal products in cooking e.g. wholemeal flourinstead of white wholegrain rice and wholemeal pasta.
   Eat more fresh fruits and vegetables especially with the skin on.
   Eat potatoes with the skin on.
   Choose breakfast cereals and snacks that are rich in fibre but low sugar.
   Add a little bran to soups and casseroles.
   Make more use of pulses: peas beans and lentils.

   Remember to have breakfast every morning. It provides us with energy that enables us to work better. Since it provides energy breakfast helps to reduce nervous strain and enables a person to concentrate well. A person skipping breakfast may become restless weak and suffer headaches and tends to eat more calories throughout the day.
   Any breakfast is better than no breakfast but try to avoid doughnuts or pastries all the time. Theyre high in calories cugar and fat. There are several foods which are suitable breakfast foods that will supply your body with the necessary nutrients needed for different tasks performed during the day.

   Your breakfast can include any of the following:

   Cereal group: Wholegrain instant breakfast cereals porridge or muesli. They may be served hot or cold with milk/yoghurt. Cereals may be eaten plain with fresh/dried fruit added.
   Bread: Wholemeal bread being healthier than white as it provides the body with more fibre which helps our digestive system function better.

   Fruit group: Fruit can be squeezed or served whole halved or in quarters.

   Milk and dairy products: Milk can be added to breakfast cereals or it can be consumed in the form of a drink or smoothies Cottage cheese can be spread on bread instead of butter of margarine.

   Meat and alternatives group: Eggs can be eaten in various forms: scrambled poached hardboiled omlette.
   Grill any form of lean meat such as bacon. Remember that sausages and bacon are high in fat and salt and should be eaten sparingly.

   Beverages: milk served hot or cold fresh juices and smoothies.

   Rest and Exercise
   It is important to rest and exercise. Make sure to find time to do both. Do not sit around watching television but try and participate in some sport. Make sure you sleep early so that you will not look tired. Everyday try and get at least 3060 mins of exercise. Go for long walks swimming biking ect.. You could even join a gym or aerobic class 3 times a week.

   Hope I helped :

   http://fnic.nal.usda.gov/naldisplay/ind

   http://organizedwisdom.com/ExercisePyra
   oh and i almost forgot…u need calcium from dairy products to grow taller and develop strong and healthy teeth nails and bones 😀

   posted on March 9th, 2011 at 5:09 am