Balanced diet

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    • Balanced diet
      The snacks, meals and drinks that you consume make up your diet. A balanced diet contains all the nutrients in the correct amounts to meet your individual nutritional needs.
    • Principles of a balanced diet
      • Variety
      • Moderation
      • Balance
    • Variety
      • Consume a variety of foods as they contain different types and amounts of nutrients
    • Moderation
      • Eat in moderation to avoid eating too much or too little of the same type of food in order to obtain all the nutrients we need in the correct amounts
    • Balance
      • Balance food intake with physical activities to maintain a healthy body weight
    • Nutrients
      • Carbohydrates
      • Proteins
      • Fats
      • Vitamins
      • Minerals
      • Water
      • Dietary fibre
    • Carbohydrates
      An important part of your diet. There are two types: simple and complex
    • Simple carbohydrates

      Found in honey, maple syrup and all sugars (including sugars in fruits)
    • Complex carbohydrates

      Found in bread, noodles, potatoes, rice and yams
    • Carbohydrates
      • Main source of energy for the body
    • Proteins
      An essential part of the diet, found in both animal and plant sources
    • Proteins
      • Growth, repair and maintenance of body cells
      • Source of energy when there is a lack of carbohydrate and fat intake
    • Animal protein sources

      Eggs, fish, meat, milk and prawns
    • Plant protein sources

      Beans, lentils, nuts, peas and seeds
    • Fats
      Needed in the diet, but consuming too much is not good for health. Fats appear in different states at room temperature.
    • Fats
      • Keep the body warm by preventing heat loss
      • Protect internal organs such as heart and kidneys by covering them with fat
    • Fats
      Needed in the diet, but consuming too much is not good for health
    • Fats
      • Appear in different states at room temperature
      • Butter and ghee are solid at room temperature
      • Oils such as corn oil and soya bean oil are liquid at room temperature
    • Functions of fats
      • Keep the body warm by preventing heat loss from the body
      • Protect internal organs such as heart and kidneys by covering them with fat
    • Animal fat sources

      • Butter, ghee and lard
    • Vegetable oil sources
      • Canola oil, corn oil, olive oil, peanut oil, soya bean oil and sunflower oil
    • Vitamins
      Needed in small amounts by the body
    • Vitamin A
      • Keeps our skin healthy
      • Allows us to see better in dim light
    • Animal sources of vitamin A
      • Cheese, egg yolk, liver and milk
    • Plant sources of vitamin A
      • Capsicum, carrot, mango, papaya and spinach
      1. group vitamins

      Help release energy from food
    • Animal sources of B-group vitamins

      • Beef, egg, liver, milk and tuna
    • Plant sources of B-group vitamins

      • Banana, pearl barley, nuts, peas and seeds
    • Many countries add vitamins, especially vitamin B12, to their wheat flour, maize flour and rice. Any foods that have vitamins added are known as fortified foods.
    • Vitamin C
      • Helps absorb iron from food
      • Helps to heal wounds
    • Sources of vitamin C
      • Guavas, oranges and strawberries
      • Broccoli, capsicum and kale
    • Scurvy is a disease caused by a lack of vitamin C. It killed more than 2 million sailors between the 16th and 18th centuries alone because they had no access to fresh food supplies.
    • Vitamin D
      • Helps the body absorb calcium for strong bones and teeth
    • Sources of vitamin D
      • Cheese, egg yolk, liver and salmon
    • Apart from food, you can also get vitamin D from the sun. When your skin is exposed to sunlight, your body makes vitamin D.
    • Calcium
      • Builds strong bones and teeth
      • Controls muscle contractions
      • Helps blood to clot normally
    • Animal sources of calcium
      • Milk and yoghurt
    • Plant sources of calcium
      • Cheese, fish with edible bones, broccoli, kale and soya beans
    • Iron
      • Keeps red blood cells healthy
      • Iron is needed for red blood cells to function properly
    • Animal sources of iron
      • Beef, egg yolk and tuna
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