Topic 2: The composition of a healthy diet
Fruit should be half of the meal. Dark green, red, and orange vegetables contain many nutrients that the body needs, such as vitamin C, calcium, and fiber. Adding tomatoes and spinach to your sandwich—or any other available vegetable you like—is an easy way to add more vegetables to your meal. Choose whole-grain foods such as whole-wheat bread, brown rice, oatmeal, and whole-wheat cereal over refined grains, white bread, and white rice. Protein: Eat lean meats like turkey or chicken and other protein-rich foods like seafood, egg whites, beans, nuts and tofu. Build strong bones with fat-free or low-fat dairy products. If you can’t digest lactose — the sugar in milk that can cause stomach pain or gas — choose lactose-free milk or calcium-fortified soy milk.
Fat-free or low-fat yogurt is also a good source of dairy products. Fats are an important part of your diet. Fat helps the body grow and develop and can even maintain healthy skin and hair.
But fats have more calories per gram than protein or carbohydrates, and some are unhealthy. Some fats, such as oils that come from plants and are liquid at room temperature, are better for you than other fats. Foods that contain healthy oils include avocados, olives, nuts, seeds, and seafood such as salmon and tuna.
Solid fats such as butter, margarine, and lard remain solid at room temperature. These fats often contain saturated and trans fats, which are unhealthy. Other foods with saturated fat include fatty meats and cheese and other whole milk dairy products. Avoid foods like fried chicken, cheeseburgers, and fries, which are often high in saturated and trans fats. Instead, it’s better to eat a turkey sandwich with mustard or a lean, turkey or veggie burger. Your body needs a small amount of sodium, which is mostly found in salt. Too much sodium in food and drink can raise your blood pressure, which is unhealthy for your heart and body in general. Even though you’re a teenager, it’s important to pay attention to your blood pressure and heart health now to prevent health problems in old age. Try to consume no more than 1 teaspoon of sodium per day. This amount includes salt in ready-to-eat foods as well as salt added during cooking or eating.
