H EALTH PYRAMID  What should we eat to be healthy  What food gives us most energy  How to keep perfect shape  How do we harm our health  Some intersting facts

WHAT WE SHOULD WE EAT TO BE HEALTHY Eat more: fruit and vegetables foods high in fibre, such as wholegrain bread, beans, pulses, not peeled potatoes low-fat dairy products, such as semi-skimmed milk, low-fat cheese and yoghurt starchy foods, such as wholemeal rice, pasta and bread

H OW TO KEEP PERFECT SHAPE 1. Eat at least 3 regular meals a day. Each day begins with breakfast. 2. eat every grain products, vegetables and fruit. Vegetables are best eaten raw or briefly cooked. 3. Two and preferably three times a day consume milk, cottage cheese or yoghurt with low fat. 4. Reduce fat intake. Replace animal fats or oils with olive oil. 5. Eat meat in moderate quantities two or three times a week. Choose lean meat. Eat legumes (beans, peas, soybeans). 6. Reduce salt intake. You should not eat more than one flat teaspoon of salt per day added to the dishes. 7. Be moderate in eating sugar and sweets. Eat right, instead of sweets choose fruits and vegetables. 8. Be physically active. It will help you lose excess supplied with food energy (calories).

H OW DO WE HARM OUR HEALTH Eat less: processed meat products, such as sausages, salami, meat pies and burgers – replace these with lean meat with the skin and fat removed foods high in salt, such as crisps and processed foods such as ready meals and sauces sugary foods and drinks, such as fizzy drinks, sweets and biscuits high-fat foods, such as cream, butter, and cakes

S OME INTERESTING FACTS Health benefits and nutrients Consuming milk and milk products provides health benefits—people who have a diet rich in milk and milk products may reduce the risk of low bone mass throughout the life cycle. Foods in the dairy group provide nutrients that are vital for health and maintenance of your body. These nutrients include calcium, potassium, vitamin D, and protein. Nutrients Food sources of the nutrients in bold can be found in the Dietary Guidelines. Calcium is used for building bones and teeth and in maintaining bone mass. Milk products are the primary source of calcium in American diets. Diets that provide 3 cups or the equivalent of milk products per day can improve bone mass.

S OME INTERESTING FACTS Diets rich in potassium may help to maintain healthy blood pressure. Milk products, especially yoghurt and fluid milk, provide potassium. Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones. Milk that contain vitamin D is a good source of this nutrient. Other sources include vitamin D yoghurt and vitamin D ready-to-eat breakfast cereals. Milk products that are consumed in their low-fat or fat- free forms provide little or no solid fat.

THANK YOU FOR WATCHING MY PRESENTATION Dawid Słowik