Physical Education Presentation

The Food
Pyramid
 The Food Pyramid and its Importance
01 Explanation of the food pyramid, its structure, and its purpose
and impact on human life and activities.

The Content and Servings

02 Discussion of the six subsections.

Discussion

Additional Daily Recommendations

03 Hydration and daily activity.
 01

The Food Pyramid and

its Importance
The Food Pyramid and its Importance

 The Food Pyramid is designed to make healthy eating easier.

Healthy eating is about getting the correct amount of nutrients –
protein, fat, carbohydrates, vitamins and minerals you need to
maintain good health (SafeFood, n.d.)

 Food pyramid is the basic guide which helps us plan a healthy diet
according to our body’s requirement (Kapoor, 2016).
The Food Pyramid and its Importance

They serve as a visual reference for what to eat in

what amounts and help you get a variety of
nutritious foods into your diet each day.
 02

Content and
Ratios
Fruits and Vegetables

RECOMMENDED: 5-7 SERVINGS PER DAY

 Vegetables and fruits are an important part of a healthy diet, and variety is as
important as quantity.

 No single fruit or vegetable provides all of the nutrients you need to be healthy.
Eat plenty every day.

 A diet rich in vegetables and fruits can:

 lower blood pressure
 reduce the risk of heart disease and stroke
 prevent some types of cancer
 lower risk of eye and digestive problems
 have a positive effect upon blood sugar
Wholemeal Cereals and Bread,
Potatoes, Pasta, and Rice

RECOMMENDED:

 Choosing wholemeal and other less-processed, higher-quality sources

of carbohydrates improves health in many ways.

 Phytochemicals and essential minerals such as magnesium, selenium

and copper found in these foods may protect against some cancers.

 Contain:
 Bran – slow the breakdown of starch into glucose
 Fiber – aids prevention of blood clots, move waste through
digestive track, and lower cholesterol
Milk, Yogurt, and Cheese

RECOMMENDED: 5 SERVINGS/ DAY (9-18 YEARS OLD)

3 SERVINGS/ DAY (19 AND BEYOND)

 Getting enough calcium from childhood through adulthood helps build bones
up and then helps slow the loss of bone as we age.

 While calcium and dairy can lower the risk of osteoporosis and colon cancer,
high intake can increase the risk of prostate cancer and possibly ovarian
cancer.

 Good, non-dairy sources of calcium include collards, bok choy, fortified soy
milk, baked beans, and supplements that contain both calcium and vitamin D
(a better choice than taking calcium alone).
Meat, Poultry, Fish, Eggs,
Beans, and Nuts

RECOMMENDED: 2 SERVINGS PER DAY

 Protein is an essential macronutrient

 Not all food sources of protein are equal

 The source of protein makes more difference for our health than the amount of
protein.

 Eating healthy protein sources like beans, nuts, fish, or poultry in place of red
meat and processed meat can lower the risk of several diseases and
premature death.
Fats, Spreads, and Oils

RECOMMENDED: IN VERY SMALL AMOUNTS

 Healthy fats are necessary and beneficial for health.

 The type of fats you eat matters most. Types include:

 “Good” unsaturated fats — lower disease risk – monounsaturated and

polyunsaturated fats, vegetable oils, nuts, seeds, and fish.

 “Bad” fats — increase disease – trans fat from partially hydrogenated oil.

 Saturated fats – not as harmful as trans fats but best consumed in

moderation – red meat, butter, cheese, ice cream, coconut oil and palm oil
Food and Drinks high in Fats,
Sugar, and Salt

RECOMMENDED: ONCE OR TWICE A WEEK

They should not be eaten everyday.

They provide very little essential vitamins and minerals.

Therefore these foods are unnecessary for good health.
 03

Additional Daily
Recommendations
 HYDRATION

8 GLASSES
The recommended daily intake of
fluids is 8 glasses for adults.

HYDRATION
Water is the best source for
hydration.
WATER
Water can:
• Prevent dehydration
• Protect tissues, the spinal cord,
and joints
• Aid in digestion
• Help remove body wastes
 DAILY ACTIVITY

Adults

To maintain a
healthy weight,
adults need at
least 30 minutes
a day of
moderate
activity on 5
days a week (or
150 minutes a Children
week). Children need to be active at a moderate to vigorous
level for at least 60 minutes everyday.
Citations
Harvard School of Public Health. (2018, September 25). Whole Grains. Retrieved July 23,
2019, from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/

Harvard School of Public Health. (2019, May 22). Vegetables and Fruits. Retrieved July 23,
2019,
from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-
andfruits/

Harvard School of Public Health. (2019, May 22). Protein. Retrieved July 23, 2019,
from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/

Harvard School of Public Health. (2019, May 22). Calcium and Milk. Retrieved July 23, 2019,
from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/calcium-and-
milk/

Harvard School of Public Health. (2019, May 22). Fats and Cholesterol. Retrieved July 23,
2019,
from https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-
cholesterol/
Citations
Healthy Eating. (n.d.). Retrieved July 23, 2019,
from https://www.safefood.eu/Healthy-Eating/The-Food-Pyramid-and-The-
Eatwell-Guide/The-Food-Pyramid.aspx

Kapoor, S. (2016, January 21). The Food Pyramid - Explained. Retrieved July 23, 2019,
from https://www.practo.com/healthfeed/the-food-pyramid-explained-5715/post

Laskey, J. (2015, February 16). The Health Benefits of Water. Retrieved July 23, 2019,
from https://www.everydayhealth.com/water-health/water-body-health.aspx
Thank you for
listening