various types of food eaten in different regions of our country.
Categorize them according to the nutrients present in them. Prepare a balanced diet menu with the help of
your elders, magazines, internet etc. and also share the menu with your friends and relatives. Iska Answer mail karo please
Answers
Answer:Fruit and vegetables
Starchy food
Dairy
Protein
Fat
Explanation:
Fruit and vegetables
You should eat at least five portions of fruit and vegetables a day. They contain important vitamins and minerals that help prevent disease as well as fibre which can lower cholesterol, keep the bowel healthy and help digestion.
Fruit and vegetables are low in fat, so they’re great for bulking out meals and making you feel full without adding too many calories.
It’s easy to get your five a day if you spread your portions through the day. Try:
adding chopped bananas to your cereal or toast at breakfast
enjoying a piece of fruit as a mid-morning snack
including a bowl of salad or vegetable soup with your lunch
snacking on a bowl of raw carrots, peppers and cucumbers mid-afternoon
adding a portion of veg to your evening meal.
Starchy food
Starchy foods like potatoes, bread, rice and pasta should make up around a third of what you eat. They’re a good source of energy and essential fibre, calcium, iron and vitamins. Gram for gram, starchy foods contain less than half the calories of fat. Try not to add extra fat to starchy food by adding butter, oil, spreads, cheese or jam – that’s just adding more calories.
Wholegrain foods usually have more fibre and nutrients. They take longer to digest so they can help you feel full for longer. Good examples of wholegrains are brown rice, wholewheat pasta, whole oats, wholegrain breakfast cereals and wholemeal bread, pitta and chapatti. You can also buy higher fibre foods made with a combination of wholegrain and white flour, like 50/50 bread.
Dairy
Dairy and dairy alternatives are good sources of protein and vitamins. They also contain calcium, which helps keep our bones healthy and strong. Semi-skimmed, skimmed, and 1% fat milk all contain less fat than full-fat milk, but still give you protein, vitamins and calcium.
Dairy-free milk alternatives include soya milk and nut milks – if you chose dairy-free milk then go for unsweetened varieties which have been fortified with calcium.
Some dairy products like cheese and yoghurts can be high in salt, sugar or fat (especially saturated fat), so always check the label.
Protein
Pulses
Pulses are things like beans, peas and lentils. They’re a good source of fibre, vitamins and minerals and are naturally very low in fat. They count towards your five a day but only as one portion, no matter how much you eat.
Pulses are great for bulking out things like soups, casseroles and meat sauces. They add extra flavour and texture and mean you can use less meat. This reduces the amount of fat you’re eating and also means your money will go further too, as pulses are usually cheaper than meat.
Other vegetable protein
Other vegetable-based sources of protein include tofu, bean curd and mycoprotein and Quorn. They are full of protein, low in fat and can be used in place of meat in most recipes.
Fat
Oils and spreads
Some fat in our diet is essential but most of us eat too much. Plant-based oils like vegetable, rapeseed and olive oil are rich in unsaturated fat, so they can help lower cholesterol and reduce the risk of heart disease. Lower fat unsaturated spreads are a good alternative to butter.