A balanced diet

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Do you want to

feel good look good

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get enough e nergy for your daily life and be fit and healthy?

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Then, a balanced diet is important.

But what exactly is a balanced diet?

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Eating the right amount of food

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Eating a wide variety of foods

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The Eatwell Plate

The Eatwell Plate helps you to get the right balanc e. It shows how much of what you eat should come from each food

group.

You should eat

Plenty of starchy foods like bread, rice, potatoes and pasta

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Plenty of fruit and vegetables

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Some meat, fish, eggs and other sources of proteins

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Some milk, cheese and yoghurt

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Very small amounts of food containing fat, sugar or salt

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A healthy balanced diet combined with regular exercise

has both: short and long -term health benefits

Short-term effect

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A healthy balanced diet helps you to feel good, loo k good, stay at a healthy weight and it gives you mor e

energy.

Long -term effects

It reduces your risk for many illnesses like heart disease,

diabetes and some cancers and can add years to your life.

Improving your lifestyle with small steps in the ri ght direction will have a big impact on your well-being.

How can you maintain a healthy body weight and achieve a balanced diet?

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Here are some important rules:

• Eat the same amount of calories that your body need s. A balance between ‘consumed’ energy and ‘burnt off’ e nergy keeps you slim. Don’t order ‘supersized’ meals or d rinks!

• Eat plenty of fruit and vegetables. They contain a lot of vitamins and minerals that protect you against illn esses.

• Eat more fish. Fish is an excellent source for prot eins from animals because it is rich in unsaturated fats.

• For vegetarians, soya beans and legumes are a good source for proteins from plants.

• Get enough calcium and vitamin D. Calcium makes you r bones strong. Your body needs vitamin D to absorb calcium. Both can be found in dairy products.

• Limit sugar. Sugar has a lot of empty calories that can make you overweight.

• Eat less salt. Salty food can lead to high blood pr essure, heart attacks and stroke.

• Be aware of liquid calories. Soft drinks but also f ruit juices are a major source of sugar and calories. Dr ink mineral water or a mixture with juice.

This brochure was created by the Erasmus+ Study Gro up of the Realschule Uetze / Germany in 2014. Direction: Rosa Maria Andersch Students: Rieke Bonde Franziska Pietrek Vivien Degner Fenja Roggensack Lia van Ditzhuyzen Henriette Schaper Luke Dowe York Lennart Scheidat Fabienne Esposito Hendrik Schumann Hannah Luciana Evers Eva Schwarz Talea Fichtner Lea Siebentaler Corinna Fricke Marie Stahlhut Hendrik Gring Meryem Talu Victoria Hasenjäger Emily Marlen Teichert Johannes Hennies Daniela Ulrich Lea Hessenmüller Justin Kevin van Wanrooij Lee-Ann Hytrek Lara Oehlmann Katharina-Sofia Meyer