Balanced Nutrition

Here you will find information about the different types of foods that are important in a healthy diet. In this section on balanced nutrition, you will learn about the Food Pyramid which is used as a guide for a healthy diet. The section on eating disorders describes anorexia and bulimia.

We all know we should eat healthy and avoid foods high in fat, salt and sugar. The trouble is that it is hard not to eat fast food, candy, and chips when it is what everybody else seems to be eating and it is so quick and easy.

Why eat healthy anyway?

1. You are still growing and you need to get enough nutrients from your food so you will continue to grow to your full potential
2. You need to eat healthy foods that will minimize your risk of disease later in adulthood
3. If you eat a balanced diet, with adequate protein, minerals, complex carbohydrates, fiber, and fresh fruits and vegetables, you will have better skin, shinier hair, a trimmer body, and more energy.

Can you think of any other reasons?

What are some of the things I can do to improve my diet?

•  Avoid fast food
• Eat more fruits, vegetables and whole grains. Eat at least five servings a day.
• Don't skip breakfast or lunch (you will overeat later in the day)
• Don't eat in front of the television
• Avoid eating when you are upset or depressed
• Eat with family or friends and help each other to eat more nutritious foods
• Soft drinks, fruit juices, and sports drinks are loaded with sugar; drink fat-free or low-fat milk or water instead.
• If you want a snack, try carrot sticks, a piece of fruit, or a piece of whole-grain toast instead of processed foods like chips and crackers, which can be loaded with fat and calories.
• Eat when you're hungry, not when you're bored or because you can't think of anything else to do.
• Eat a healthy breakfast every day.
• Don't eat meals or snacks while watching TV because you'll probably end up eating more than you intend to.
• Pay attention to the portion sizes of what you eat.

The food pyramid and other facts

The food pyramid designed by the United States Department of Agriculture, has the objective to help you learn about different food groups and which types of foods are in each group. The food pyramid shows how often you should eat food from each group. Observe the 6 groups of food and how each one of them has different types of food. All the groups are important. Each group provides nutrients that your body needs to function and be healthy. Each group provides nutrients that help your body in special ways, such as helping against diseases, helping build stronger bones, maintain a healthy heart. Remember that this pyramid was made to serve you as a guide and can be adjusted to the needs of each individual.

Explore each food group to learn the importance of each one, and their function in your body. Take your time to familiarize with each food group.

1)     Fat, oils and sweets: foods in this group will provide you with energy, but they have little nutritious value. The foods in these groups should be consumed in small quantities and every now and then.

2)     Milk group (milk, cheese, cream, yogurt, etc.):  milk derivates provide your body with proteins, vitamins, minerals and are an excellent source of calcium that helps your body build strong bones. You should eat between 2-3 portions daily. Try with a fat free glass of milk, or a portion of yogurt, be careful with cheese, cream and ice cream, they have a lot of fat.

3)     Meat, beans and nuts (beef, pork, chicken, turkey, fish, beans, eggs and nuts): Foods in this group are an excellent source of proteins, vitamin B and iron, that will help you have energy to play with your friends. Nutritionists recommend eating 2 - 3 portions of this group daily, so try with a piece of roasted chicken or fish tonight (if you fry it, it will have too much fat). Eggs and nuts are healthy, but also have large amounts of fat, so eat them with moderation.

4)     Vegetable group: You will never have enough vegetables!!!! This group will provide with all the vitamins, minerals, and fiber that your body needs. They are low fat, and very healthy food. You need between 3 to 5 daily portions. Choose between carrots, lettuce or broccoli, but be sure to avoid putting to much butter or dressings with fat.

5)     Fruit group:  fruits give fiber and minerals to your body. You should eat 2-4 portions daily to maintain a balanced diet. Citric fruits, like oranges, lemons, and limes… are excellent source of vitamin C, which helps your immune system against flu. Potasium from bananas helps with bruises. It is better to eat the whole fruit instead of the juice, because the juices usually have more sugar and less fiber. Try eating a banana or strawberries with your breakfast cereal. Try a piece of pear, apple or mango for dessert after dinner. Remember that an apple is always good as a snack.

6)     Cereal group (bread, cereal, rice, pasta): this food group provides vitamins, minerals, fiber and energy. Eat whole bread and cereals (wheat, corn, and oat). Try not to put mayonnaise, ketchup or dressings on the bread; they are an unnecessary source of fat.

Think about the food you eat every day and find which parts of the pyramid are you following.