![]() The Healthy Eating Pyramid reminds us to limit our intake of added salt and sugar. ![]() We also get healthy fats from foods in the other food groups, such as avocados, nuts, seeds and fish, so we only need a little bit extra from oils and spreads each day. Limit the amount of saturated fat you consume and avoid trans fats. We should choose foods that contain healthy fats instead of foods that contain saturated fats and trans fats.Ĭhoose unrefined polyunsaturated and monounsaturated fats from plant sources, such as extra virgin olive oil, nut and seed oils. We need small amounts of healthy fats every day to support heart health and brain function. We should aim to have a variety of animal and plant-based options from this food group. But each food also provides a unique mix of nutrients, including iodine, iron, zinc, B12 vitamins and healthy fats. This food group also refers to non-dairy options such as soy, rice or cereal milks which have at least 100mg per 100ml of added calcium.įoods in the lean meat, poultry, fish, eggs, nuts, seeds, legumes section are our main sources of protein. ![]() The middle layer includes the milk, yoghurt, cheese & alternatives and the lean meat, poultry, fish, eggs, nuts, seeds, legumes food groups.įoods in the milk, yoghurt, cheese & alternatives group primarily provide us with calcium and protein, plus other vitamins and minerals.
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