健康饮食-英文

by刘妍真傅伶莉1.ImportanceofabalanceddietGuideLine2.Howtokeepabalanceddiet•PreventsInfectionsandDiseases•ControlsWeight•PromotesHealthyBodyGrowth•KeepsYouMentallyFit•HelpsYouLookBeautiful•improvethefunctioningoftheimmunesystem•reducethepossibilitiesofbeingaffectedbydiseaseslikecancer,diabetes,highorlowbloodpressure,andcardiovasculardiseases•preventsyoufromvariousseasonalallergies•mentallyalert•Obesityistoday'smainconcern.Thebusylifestyleistakingatollonpeople'shealth.Eliminatingcarbsandfatsfromyourdietisonlygoingtodomoreharmthangood.Losingweightisnorocketscience.Afterall,peoplewithdiseasesalsoloseweight.Infact,biggerthedisease,greatertheweightloss.So,itisnotstarvingthatisgoingtomakeyouloseweight,itiseatingproperly.•Ifthebodyisgettingalltheessentialnutrientsregularly,itwillcertainlybefit.Itwouldbeawayfrominfectionsanddiseases,whichinturnwillpromotehealthybodygrowthandmaintenance.•beneficialtothestateofmind•feelmoreactive(withouthavingtodrinkgallonsofcoffee).•beneficialforboostingyourmemory•preventyoufromfeelingdrowsyorweak•provideyourbodywithalltheenergy•itisaboutone'sexternalhealth•theskinandhairbecomehealthier•preventourbodyfromagingWhatisabalanceddietbasedon?•1.Meetingthebody’scalorieorenergyrequirements•2.Meetingnutritionalrequirements•3.Eatingavarieddiet,whichmeanseatingfoodsfromallthegroups.•Thefirstfoodgroupishighinfiberandstarchesbread,cereal,grains,rice,pasta,potatoesandnoodles.Thesecondfoodgroupisfruitsandvegetables.Youshouldtrytoeatatleast5portionsoffruitsandvegetablesdaily.Thethirdgroupisdairyproducts.Thesefoodsarerichincalcium,protein,vitamins,andminerals.Thefourthfoodgroupconsistsofmeatfish,poultry,andredmeat.Nuts,beans,andlentilsareincludedinthisfoodgroupaswell.Thelastfoodgroupisfoodscontainingfatsandsugars.Ahealthydietshouldbe:•Varied•Moderate•Balanced•SatisfactoryGuidelinesforabalanceddiet：•Fruit,greenandothervegetablesAtleast5portionsperday•Breadandothercereals,potatoesandpulsesAtleast1portionwitheachmeal•MilkanddairyproductsNolessthan3-4portionsperday•Meat,fishandeggs1-2portionsperday,ideallydividedequally•FatsModerateconsumption•SugarandsweetsLimitedconsumption•DrinksWatershouldbethemaindrink.•SaltLimitedconsumption•PhysicalactivityAtleasta20-minutewalkaday•Toensureweareobtainingnutritionalbalance,itisveryimportantnottoskipmealsandtomakesurewedistributetheenergyandthefoodsweeatproperlyamongthedifferentmeals.Therecommendeddistributionis:•25%forbreakfast•35%forlunch•15%asanafternoonsnack•25%fordinnerBreakfastisafundamentalmealasitimprovesphysicalandmentalperformancethroughoutthemorningatschoolorwork.Inthisrespectandtakingintoaccounttherecommended25%Finaladvice!•Toconclude,ifyouwouldliketohaveahealthybody,thefirstchoiceismakingaplanofabalanceddietandsticktoitregularly.