Remember, as a teenager, you must be careful on the food you eat. They should be filled with enough nutrients to help you on your growth and development. To check if you are able to use the food pyramid on your choice of food in a healthy way, use the activity sheet below to fill answer for the given situation. Instructions: Read and understand the situation which shows a struggle of a teenage with a weight problem below. To answer the question in the box, you are going to create a realistic meal plan to help Lindavis. Choose one specific meal time which he will consume your meal plan. Use the rubrics to guide you to attain a high score for this activity. Use the activity sheet to log your answer. Lindavis is a tall but skinny boy. He always wanted to join the wushu team but has no confidence because of his sickly-looking body. His brother had noticed this and wanted to help him to gain weight and train to enter a weight category in wushu. If you are Lindavis’ brother, how will you help him gain weight?
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I'll tell him to eat more frequently but choose nutrient-rich foods instead of junk foods. He should always drink water, 8 cups of water a day. Also, he should exercise too.
MEAL PLAN:
BREAKFAST :
DESSERT (1) :
LUNCH :
DESSERT (2) :
DINNER :
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Answer:
The Food Pyramid – A Guide to a Balanced Diet
The Healthy Eating Food Pyramid
Balanced diet is a key to stay healthy. Follow the "Healthy Eating Food Pyramid" guide as you pick your food. Grains should be taken as the major dietary source. Eat more fruit and vegetables. Have a moderate amount of meat, fish, egg, milk and their alternatives. Reduce salt, fat/ oil and sugar. Trim fat from meat before cooking. Choose low-fat cooking methods such as steaming, stewing, simmering, boiling, scalding or cooking with non-stick frying pans. Also reduce the use of frying and deep-frying. These can help us achieve balanced diet and promote health.
How much of different kinds of food should I eat to stay healthy?
Eat the Right Food
Since different foods have different nutritional values, it is not possible to obtain all the nutrients we need from a single food. According to the Healthy Eating Food Pyramid, we have to eat a variety of foods among all food groups as well as within each group in order to get different nutrients and meet our daily needs.
Eat the Right Amount
Neither eating too much nor too little is good for our health. Every day, we need a specific amount of nutrients to maintain optimal health. If we do not eat enough, under-nutrition and symptoms of deficiency are likely to develop; while over-nutrition and obesity can be resulted when we consume an excessive amount of any type of food. Therefore, we have to eat right amount of food to stay healthy.
Healthy Eating Food Pyramid
Healthy Eating Food Pyramid
Eat Most - Grains
Eat More - Vegetables and fruits
Eat Moderately - Meat, fish, egg and alternatives (including dry beans) and milk and alternatives
Eat Less - Fat/ oil, salt and sugar
Drink adequate amount of fluid (including water, tea, clear soup, etc) every day
Healthy Eating Food Pyramid for Children (aged 2 to 5)
Grains: 1.5 - 3 bowls
Vegetables: at least 1.5 servings
Fruits: at least 1 serving
Meat, fish, egg and alternatives: 1.5 - 3 taels
Milk and alternatives: 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 4 - 5 glasses
Healthy Eating Food Pyramid for Children (aged 6 to 11)
Grains: 3 - 4 bowls
Vegetables: at least 2 servings
Fruits: at least 2 servings
Meat, fish, egg and alternatives: 3 - 5 taels
Milk and alternatives: 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 6 - 8 glasses
Healthy Eating Food Pyramid for Teenagers (aged 12 to 17)
Grains: 4 - 6 bowls
Vegetables: at least 3 servings
Fruits: at least 2 servings
Meat, fish, egg and alternatives: 4 - 6 taels
Milk and alternatives: 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 6 - 8 glasses
Healthy Eating Food Pyramid for Adults
Grains: 3 - 8 bowls
Vegetables: at least 3 servings
Fruits: at least 2 servings
Meat, fish, egg and alternatives: 5 - 8 taels
Milk and alternatives: 1 - 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 6 - 8 glasses
Healthy Eating Food Pyramid for Elderly
Grains: 3 - 5 bowls
Vegetables: at least 3 servings
Fruits: at least 2 servings
Meat, fish, egg and alternatives: 5 - 6 taels
Milk and alternatives: 1 - 2 servings
Fat/oil, salt and sugar: eat the least
Fluid: 6 - 8 glasses
Remarks
1 tael is equivalent to about 40 grams (raw meat).
The above recommendations are intended for healthy individuals only. Those with chronic diseases and specific nutritional needs should consult their family doctors and dietitians for individualised dietary recommendations.
Food Exchange List:
1 bowl of grains is equivalent to:
Cooked rice, 1 bowl
Cooked noodles, 11⁄4 bowls
Bread, 2 slices
1 serving of vegetables is equivalent to:
Cooked vegetables, 1⁄2 bowl
Raw vegetables, 1 bowl
1 serving of fruit is equivalent to:
Medium-sized apple, 1 piece
Kiwi, 2 pieces
Fruit cuts, 1⁄2 bowl
1 tael of meat is equivalent to:
Cooked meat, 4-5 slices
Egg, 1 piece
Silky tofu, 1 piece
1 serving of milk and alternatives is equivalent to:
Low-fat milk, 1 cup (240ml)
Low-fat cheese, 2 slices
Low-fat plain yogurt, 1 pot (150ml)
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