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- Nutritional Information....page 3-4

- Body Balance...............page 5-6

- Breakfast..................page 7-8

- Dinner.....................page 9-10

- Desert....................page 11-12

Contents

Nutritional Information

Healthy Diet Pyramid

The healthy food pyramid is meant to be a general 

guide to daily food choices to help us plan meals, 

organize which recipes to cook and what groceries to 

buy. It creates a simple hierarchy of food groups 

with recommended servings and amounts to consume 

each day

5 Healthy Tips

1) Eat less junk foods

2) Limit your sugar and salt

3) Eat healthy foods and meals

4) Do not skip breakfast

5) Maintain physical activity

Nutrients

Fats – The body needs some fat to process vitamins and 

minerals and to insulate its inner systems. Fat is used 

by the body to provide energy to the body during 

exercise.

Carbohydrates – They are usually referred to as sugars 

or starches.

Protein – It is composed of amino acids, which help to 

build muscle mass.

Vitamins – They are needed in small amounts to help the 

body with chemical reactions within its cells and are 

organic.

Minerals – They are inorganic substances in other words 

they are man-made and they regulate processes within 

the body.

Water – It is the most important nutrient in your body 

and your body is approximately 60 to 75% water your 

body uses water 24 hours a day.

Body Balance

How many calories should male and females 

consume?

The average male adult needs approximately 2,500 

calories per day to keep his weight constant, while 

the average adult female needs 2,000

Amount of Exercise needed for:

6-17 yrs old - 1 hr of physical activity each day.

18-64 yrs old - 2 hrs and 30 min of moderate-intensity 

aerobic activity every week.

or

1 hr and 15 min of vigorously-intensity aerobic activity 

each week

65 yrs old or older - They are generally fit and have no 

limiting health conditions

Loses Body Weight:

Your body uses the calories that you take in and if 

that runs out it uses the fat that was stored in 

your body and that lessens and turns those fats into 

muscle and exercise regularly.

Gains Body Weight:

It could probably mean your lacking of food or 

starving yourself, which is bad because your body 

just stores food just in case it needs it and just 

leaves it there for emergency and it just turns to 

fat and you gain weight.

Maintain Body Weight:

Balance lifestyle and eat nutritional foods and less 

junk foods and regular exercise will help a lot and 

aerobic activities.

Breakfast

Healthy Breakfast

1 glass of milk (Drink)

5 pieces of Weet-Bix with 

Milk

1 Small Bowl of Fruit Salad 

(Variety of Fruits)

Unhealthy Breakfast

1 glass of Big M (Drink)

2 cups of Froot Loops 

with Milk

1 Chocolate Bar

Dinner

Healthy Dinner

1/3 Slice of Tuna Pasta 

Bake

1 Fried Egg

1 Glass of Water

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