THE BEST HEALTHY FOOD YOU SHOULD KNOW TO KEEP YOUR BODY STRONG AND HEALTHY
HEALTH FOOD FOR SOUTH AFRICAN PEOPLE TO KEEP THEIR BODY NATURE AND STRONG;
NO ONE DON’T LOVE FOOD ESPECIAL FAST FOOD IN BEAUTIFUL MEETINGS WITH YOUR FRIENDS AND DON’T KNOW IF THIS FOOD HEALTHY OR NOT. MANY DISEASES PUBLISH IN THIS DAYS BECAUSE THIS FAST FOOD AND OTHER HARMFUL FOODS PEOPLE EAT.
BENEFITS THE HEALTHY FOOD TO BE STRONG;
BEST FOODS GIVE YOU ENERGY TO DO YOUR JOBS AND CAN WAKE EASY.The Food Guide gives information about the amount and kinds of foods that you need to
eat to get the nutrients needed for good health. Using the information in the Food Guide also helps you not to get too much of some nutrients; such as energy, saturated fat and salt (sodium).
Most choices of foods should be ones that are the most nutritious choices from the food group. Most of these choices will be low in saturated fats, low in added sugar and added sodium; and will provide essential nutrients.
THINGS YOU SHOULD KNOW TO EAT HEALTHY FOOD ALWAYS;
Energy intake kilojoules (kJ) per day
BOYS /MEN GIRLS / WOMEN
5 – 9 years old 6 500 6 500
10 – 13 years old 8 500 8 500
14 – 18 years old 10 500 8 500 to 10 500
Adults 10 500 8 500
Sedentary and older adults 8 500 6 500
YOU SHOULD VARIETY IN YOUR FOOD
LIKE EATING FRUITS,VEGETABLES AND OTHER DIFFERENT FOOD TYPES.
Drink lots of clean, safe water
Water is essential for life. Water is lost through the kidneys, the bowels, the skin and the
lungs. Most of these losses occur without us knowing about it. Water that is lost must be
replaced by liquids from food and drinks.
Children and adults need about 6 – 8 glasses of liquid a day; most of that should be from
water and drinks made with tap water. There are no health benefits to ‘binge drinking’
water; when excess water is consumed it will be excreted as urine. Some water may be taken as tea or coffee; if sugar is added, use it sparingly
Make starchy food part of most meals
Starchy foods are the main source of dietary energy.
THE DAILY HEALTH FOOD FOR ATTRACTIVE BODY;
FOODS ________ UNIT
Bread, brown / white 1 slice
Porridge, soft ½ cup
Maize meal, dry powder 3 heaped tablespoons
Potato 1 medium
Rice/ pasta/ samp/ whole
grains, cooked ½ cup
Breakfast cereal Varies
Cut corn, mealie ½ cup
Popcorn, popped, no salt
or fat 2CUPS
Eat plenty of vegetables and fruit everyday
Drink milk, maas or yoghurt every day
Use fat sparingly; choose vegetable oils rather than hard fats
Use salt and foods high in salt sparingly
Use sugar and food and drinks high in sugar sparingly