HEALTHY EATING

A guide to nutrition

NUTRITION

the process of providing or obtaining the food

necessary for health and growth.
Eating a diet rich in vegetables and fruits as part
of an overall healthy diet may reduce risk for
heart disease, including heart attack and stroke.
Eating a diet rich in some vegetables and fruits
as part of an overall healthy diet may protect
against certain types of cancers.

FOOD PYRAMID
The
foundation
layersinclude
the three plantbased food
groups:
vegetables and
legumes
fruits
grains

FOOD PYRAMID 2
The middle
layerincludes:
Milk, yoghurt,
cheese &
alternatives
Lean meat,
poultry, fish,
eggs, nuts,
seeds, legumes.

FOOD PYRAMID 3

The top layer

referstohealthy
fatsbecause we
need small
amounts every day
to support heart
health and brain
function. We should
choose foods that
contain healthy fats
instead of foods
that contain
saturated fats and
trans fats.

FOOD PYRAMID 4

There is also reference

to herbs and spices.
This is to get people to
use less salt and sugar
to flavour their foods.
Water is also
important to keep you
hydrated and
functioning properly
throughout the day.

NRVS (NUTRIENT REFERENCE VALUES)

MEANS YOUR RECOMMENDED DAILY INTAKE.
Age

Refer Refere BMRd PAL

1.2e
guide ence nce

PAL
1.4e

PAL
1.6e

PAL
1.8e

PAL
2.0e

PAL
2.2e

(years weigh height (MJ/

)

(m)

day)

(kg)
Boys
12

40.5

1.49

5.8

7.0

8.2

9.3

10.5

11.6

12.8

13

45.6

1.56

6.2

7.5

8.7

10.0

11.2

12.4

13.6

14

51.0

1.64

6.6

8.0

9.3

10.6

11.9

13.2

14.6

15

56.3

1.70

7.0

8.5

9.9

11.2

12.6

14.0

15.4

10.3
PAL
1.4e

11.8
PAL
1.6e

13.2
PAL
1.8e

14.7
PAL
2.0e

16.2
PAL
2.2e

16
Age

60.9
1.74
7.3
8.9
Refer Refere BMRd PAL
1.2e
guide ence nce
(years weigh height (MJ/
)

(m)

day)

(kg)
Girls
12

41.6

1.51

5.2

6.4

7.4

8.5

9.5

10.6

11.6

13

45.8

1.57

5.5

6.7

7.8

8.9

10.0

11.1

12.2

14

49.4

1.60

5.7

6.9

8.1

9.2

10.3

11.5

12.6

15

52.0

1.62

5.8

7.1

8.2

9.4

10.6

11.7

12.9

16

53.9

1.63

5.9

7.2

8.4

9.5

10.7

11.9

13.1

ACRONYMS

BMR- Basal metabolic rateis the amount of

energy expended while at rest in a neutrally
temperate environment
PAL- Physical activity level incorporate relevant
growth factor for age. They correspond to the
following activities: 1.2 bed rest; 1.4 very
sedentary; 1.6 light activity; 1.8 moderate
activity; 2.0 heavy activity; 2.2 vigorous
activity