5th Grade
Ms. Yilmaz
Nutrition: How to Eat Well.
Amine-V V and Gebril-BC
How to eat well every day and pay attention to what we eat.
Discovering the 7 food groups:
– Starchy foods.
– Fruits and vegetables
– Dairy products
– Meat, poultry, fish, eggs, legumes, and plant-based alternatives.
– Fats.
– Sweets
– Water.
1. Starchy foods
Pasta, lentils, chickpeas, red beans, rice, quinoa, bread, and potatoes are the body’s fuel.
They provide the energy you need to get through the day.
It is recommended that you include them in every meal.
2. Fruits and vegetables
Whether fresh, frozen, or canned, fruits and vegetables are essential to our daily diet. They help ensure a balanced meal by providing vitamins, minerals, fiber, and water.
Eat 5 fruits and vegetables a day.
3. Dairy products
As a primary source of calcium, milk and dairy products are essential foods in the diet.
Calcium plays a key role in the formation and strengthening of bones and teeth.
It is recommended to consume 3 to 4 servings of dairy products per day.
4. Meat, poultry, fish, eggs, legumes, and plant-based alternatives
They provide us with protein, which is essential for building muscle tissue.
It is recommended to eat them 1 to 2 times a day, varying the sources.
As for fish, it is also recommended to eat it at least twice a week.
5. Fats
Fats, whether plant-based or animal-based, are essential for the proper functioning of our bodies.
When consumed in small amounts, they are perfect for spreading on morning toast or for cooking vegetables.
6. Sweets
Sweet treats are enjoyable and satisfying, but they should be consumed in moderation because they are high in sugar and sometimes high in fat. When eaten in excess, they can be harmful to your health.
For those with a sweet tooth who like to end their meals on a sweet note, consider seasonal fruits!
7. Water
Water is undoubtedly the most essential element for our bodies. Depending on age, it accounts for between 65% and 80% of our body weight.
It is recommended to drink at least 1.5 liters per day, and more in hot weather or during physical activity.
If you don’t like plain water, consider teas, coffee, herbal teas, and unsweetened flavored waters.
The most important thing is to eat a balanced diet and drink plenty of water and fruit juice from time to time in the morning.