Choose a balanced diet
Bread, rice, noodles, cereals and pasta form the base of the pyramid. These foods are the foundation of a healthy diet and we should be eating more of them. So plan your meals around these foods.
Fruits and vegetables provide vitamins, minerals and fibre. Enjoy a variety to maximise nutrient intake.
Meat, fish, eggs, dried beans, lentils, peas, soybean curd, milk and milk products all provide protein and B-vitamins. Foods in this group provide different minerals and vitamins, so once again, enjoy a variety.
Go easy on fat, oil, sugar and salt.
Click on the following links to gain valuable knowledge on making the right food choices.
Whole grain foods help us to stay full longer, thus preventing overeating and weight gain. Being rich in fibre, whole grains and whole grain products also prevent constipation. In recent years, new research has brought to light many other benefits of whole grains. These include…
Women who ate the most whole grains were almost 30% less likely to suffer from heart disease and stroke and about 25% less likely to develop Type II diabetes than women who rarely ate whole grain foods.
Every increase of 10g cereal grain fibre lowered risk of coronary heart disease by about 29%.
In the general population…
Individuals with a higher intake of cereal grain fibre had 30% lower risk of developing type II diabetes, compared with those with the lowest intakes.
In light of scientific evidence currently available to support the benefits of whole grains, the US Food and Drug Administration has approved the following health claim:
"Diets rich in whole grain foods and other plant food, and low in total fat, saturated fat and cholesterol may help reduce the risk of heart disease and certain cancers.
One of the most popular foods made from whole grains is bread. Bread made from whole grain flour is called 'wholemeal bread'.
Wholemeal bread has between 2 to 3 times more fibre than bread made with plain white flour.
Wholemeal bread is definitely more satisfying, making you feel full for a longer period, thus preventing overeating.
A wide variety of wholemeal bread is available - from the extra soft to the grainy - to suit your special preference.
Enjoy wholemeal bread with a variety of spreads and fillings to get that extra nourishment for the day.