HEALTHY FOOD DAY

Eat Healthy, Feel Happy, Stay Strong!

1. How Does Food Affect Our Body?

Healthy food gives us the energy and nutrients we need to grow, study, play sports and stay healthy.

• Fruit and vegetables provide vitamins and minerals that strengthen our immune system and protect us from diseases.

• Whole grains, such as oats, brown rice and whole-wheat bread, give us energy throughout the day.

• Protein-rich foods, such as fish, eggs, beans and chicken, help our muscles grow and repair themselves.

• Milk, yoghurt and cheese provide calcium, which keeps our bones and teeth strong.

• Water keeps our bodies hydrated and helps us concentrate.

2. How Does Food Affect Our Mood?

What we eat can influence how we feel!

• Bananas, nuts and whole grains provide nutrients that support our brain and nervous system.

• Fish and walnuts contain healthy fats that are important for brain function.

• Fruit and vegetables help us stay healthy and support our mental well-being.

• Drinking enough water helps prevent dehydration, which can cause tiredness, headaches and difficulty concentrating.

• Too much sugar can contribute to energy fluctuations and leave us feeling tired.

Eating balanced meals regularly can help us maintain our energy, concentration and mood throughout the school day.

3. Build a Healthy Plate!

easy-peasy.ai

A balanced meal should include:

• ½ plate: Fruit and vegetables.

• ¼ plate: Whole grains.

• ¼ plate: Healthy proteins.

Add some dairy or a fortified alternative, and choose water as your main drink.

4. Seven Golden Rules of Healthy Eating

1. Eat a variety of healthy foods every day.

2. Never skip breakfast if you are hungry.

3. Eat at least five portions of fruit and vegetables a day.

4. Drink plenty of water instead of sugary drinks.

5. Limit sweets, fast food and highly processed snacks.

6. Choose whole grains and healthy fats.

7. Eat regular, balanced meals and pay attention to your hunger.

5. Healthy Food Swaps