Serving Sizes and Recommendations

Each food group provides different nutrients and no single food group can supply all the nutrients our body needs. Each
food group provides a unique set of nutrients and all the foods in each group have similar nutrients. For example,
foods in the Milk Group provide calcium, protein and riboflavin, while foods in the vegetable group provide vitamins A
and C. That's why it's important to eat from all the food groups to get the 40+ nutrients our bodies need each day.
"portion size" and "serving size" are used interchangeably, the amount we need from each Food Group depends on
age, gender and physical activity level.


1- Enjoy your food
Sharing a meal with family and friends at home or at school is a great way to enjoy food.

2- Breakfast very important meal
Plenty of carbohydrates is just the ticket: try cereal with semi-skimmed milk, fruit or yogurt, toast or bread, perhaps with
lean meats.

3. Variety is the recipe for health
You need over 40 different kinds of vitamins and minerals every day for good health. The best way to make sure you get
the right balance is to eat a wide variety of foods each day.

4. Which group would the top? Base your food on carbohydrates
Try whole-grain bread, pasta and other cereals to give you extra fibre.  Such as cereals, rice, pasta, potatoes and
bread. At least half the calories in your diet should come from these foods.

5. Eat fruits and vegetables with each meal and as tasty snacks!
Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals and fiber.
We should all try to eat 5 servings a day.

6. Too much saturated fat is not good for your health
Eating too many of those tasty, fatty foods (such as butter, spreads, fried meats and sausages, pies and pastries) might
not always be so good for your body.

7. Eat regularly and choose a variety of snacks
Your choice may be yogurt, a handful of fresh or dried fruits, sticks of vegetables like carrots and celery, unsalted nuts or
rice crackers, or perhaps a slice of fruit loaf or some bread with cheese. Occasionally, you may prefer crisps and other
packet snacks, a chocolate bar, a piece of cake or biscuits. Remember it is always good to include a variety of
different types to keep things in balance.

8. Drink plenty of liquids
Plain tap water is great of course, but bottled water, fruit juices, tea, soft drinks, milk and so on,  you need at least 5
glasses of liquids a day.

9- Brush your teeth at least twice a day.
The best way to keep a nice smile is to brush your teeth twice a day with a fluoride toothpaste. Also, after brushing your
teeth at bedtime, don’t eat any food, or drink anything but water!

10. Be active every day
Activity is needed to keep your heart healthy and your bones strong. Try to include some form of activity every day: it
may be just walking to school and running up the stairs. Games like skipping and football are good for giving the body
a workout. Swimming is a particularly good sport for keeping you healthy.

Children learn more quickly during their early years than at any
other time in life. They need love and nurturing to develop a
sense of trust and security that turns into confidence as they grow.

Child development occur as a child grows and develops in
relation to being physically healthy, mentally alert, emotionally
sound, socially competent and ready to learn.

The first five years of a child's life are fundamentally important.
They are the foundation that shapes children
future health, happiness, growth, development and learning
achievement at school, in the family and community, and in life
in general.

Early experiences provide the base for the brain's organizational
development and functioning throughout life. They have a direct
impact on how children develop learning skills as well as social
and emotional abilities.
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