Description of the eat-well plate (also called the balance of good health)

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"The Eatwell Plate" is a guide that helps us to keep a right balance in our daily diet. A balanced diet includes food from all five main food group:
1. Fruit and vegetables
2. Bread cereals and potatoes
3. Meat fish and alternatives
4. Milk and dairy foods
5. Fats and sugars 1.
Fruits and vegetables
­ these supply vitamins, minerals and fibre. One serving can contain: a banana, apple, orange or any other kind of fruit, a glass of fruit juice or three tablespoons of cooked vegetables. They are good for eye, bones, skin and hair. They strengthen the immune system and protect against illnesses.
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.Bread cereals and potatoes
­ these supply carbohydrates, fibre, protein and some vitamins and includes bread, rice, cereal, potatoes, pasta, noodles and other starchy foods. This food group is an important source of energy for the body.
3. eat, fish and alternatives­
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these supply protein, minerals and vitamins. This food group contains a variety of products, not all products are actually meat. It also includes vegetarian alternatives such as nuts, lentils, seeds and other soya.
4. ilk and Daily Foods­
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they are a good source of calcium, protein and some vitamins. This group contains foods such as cheese, milk and yoghurt. They are good for children because they contains calcium, which is needed for healthy bone.
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Fats and sugars­ this group can provide the body with more energy than it needs and then it is converted into fat. It is recommended to consume only a small amount of drinks and foods high in fat and sugar. A few of these are: butter, cream, chocolate, fizzy drink, ice cream, biscuits, mayonnaise, cakes and pastries, sweet puddings and desserts. A balanced diet really means the consumption of all kinds of food in a balanced way, so that the body can get all the necessary nutrients for proper functioning daily.
A good nutrition is essential because it makes us healthy and fit, what is required to work in public services. It is important to eat properly, especially if the job is physical requirements, recommended daily allowance of calories being 2000­2500 kcl.

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Nutrients

Roles of the nutrients Foods that provide the nutrient Positive
Effects on health and fitness if the nutrient is eaten in the correct quantities

Negative effects on health and fitness if the nutrient is eaten in too great a quantity or too small a quantity Complex carbohydrat es

Major source of energy, the nervous system is uses energy generated by carbohydrates. fruits, potatoes, cereals, bread, pasta, rice,beans, and vegetables, Carbohydrates can help to prevent weight gain and even weight loss.
Carb are good for our heart, are good because provide energy in place of excess fat.

Too much complex carbohydrates can increase the risk of diabetes and obesity. Too little carbohydrates can lead to low blood sugar and that lead to tiredness, weakness, confusion and hunger. Low calories­carbohydrates can help weight loss because they are high in fibre. Carbohydrates deficiency can result in reduced energy level.

Simple sugars Sugar is an important source of energy and give texture to some foods, such as bakery products and jam.

We find simple sugar in more nutritious food such as fruits and milk.,lollipop,yo gurt, honey, jam. If we take the simple sugar from food as milk or fruits is very important because they also contain vitamins, water, fibre, and other nutrients, they are important such as calcium. Too much simple sugar may increase the risk of tooth decay. this can lead to diabetes.
Too little simple sugar could lead to weight and low energy.

Protein

Protein give energy and is used in building and repair our bodies. So, proteins are crucial

meat, fish, beans, lentils, pulses, nuts, eggs, milk, soybean, peas

Protein helps keep skin, hair and nails healthy. Too much meat protein may be a cancer risk.
Too little protein lead to a weak immunity, anaemia, muscle soreness and weakness, cramps. Extreme
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for health body and are good for young people which are active, because the protein builds muscles. and peanut butter Fats
(saturated)

provide energy(9.3 kilocalories per gram)
Causes heart disease and strokes. walls

butter red meat lard dripping avocado prawns shellfish chesse sauce mayonnaise bacon, Fats
(unsaturated
)

protein deficiency can result in shock and eventual death. weakened immune system.Without protein our body in unable to heal itself or work correctly. very little small energy, fats can be also needed healthy nerves and to help digest protein.

Too much fats sticks to blood vessel walls. too much fats makes some people obese.. cause heart disease and strokes
Too little =no problem if having good fats instead

give us energy(9.3 mackerel kilocalories per gram) sunflowers oil sardines grape seed oil

Too much unsaturated fats lead to obesity. Too little fats( unsaturated) may have too high saturated fats in the blood.sticks to blood vessel walls. causes heart disease and stroke

Vitamins

these keep the body working properly,
Vit A­eye health
Vit C connective tissue health
Vit B­energy production from food
Vit E­skin health and reproductive health
Vit D­ bone health and development health Vit K­blood clotting

fruits and vegetables health body, health eye connective tissue, skin reproductive system.
Vitamins are needed for growth, energy, vitality and a good function of nerves.Vitamins are essential for normal growth and development.

Too much = toxicity/poisoning of the body especially. too much vitamin a (A,K,D AND E)
Too little = deficiency disorders
Too little C= scurvy,
Too little vitamin D= rickets
Too little vitamin K = poor blood clotting Too little vitamin B= low energy levels
Too little vitamin A = poor night vision, have like result : hair loss, weight loss, pain in the liver, surplus of vitamin K in ie will harms the blood circulation.

Minerals

keep body working properly, helps

fruits, meat, vegetables Healthy body

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makes parts of the body, Iron­ help makes blood cells
Calcium­ helps makes bones
Potassium­ control transport of materials including fluids,
Water

Keeps our body healthy, helps makes blood, transport materials the lack of Iron will lead to anaemia­low haemoglobin, no energy insomnia­ boron, the lack of calcium will conduct to palpitations, weak bones and that lead to fractures.
Too much sodium may lead to high blood pressure.

Healthy body

Too much make us feel dizziness, lethargy. Too little water lead to dehydration and also low endurance. This affects all those who work in public service, and not only them. Because lack of water in the body leads to headache, fatigue and dizziness which would impede for example a fireman to fulfill duties of work in an emergency situation.

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