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iKi Nutrition
Seven principles of nutrition:
- Eat regularly
- Drink plenty of fluids
- Always eat breakfast
- Eat fresh and unprocessed foods
- Eat different varieties, types & colours of food
- Eat in moderation
- Enjoy eating
Healthy eating
You've probably heard a lot about diet and nutrition. Even the nightly TV news has items about it. Who should you beleive? Does it even matter? By working with the activities in this topic you will find some answers and learn some usefule tips for making the best choices with food and drink.
View the diagram of the healthy eating pyramid at Nutrition Australia's website.
Let's review some basics and then set about plotting some healthy eating.
Each day, you should
- Always eat breakfast
- drink plenty of water
- Limit flavoured and sweet drinks like cordial and soft drink (soda)
- And you should aim to have some of each:
- Vegetables (green, red and yellow)
- Fruit (uncludes juices)
- Carbohydrate (bread, cereals, rice, pasta, noodles, potatoes, corn)
- Dairy (milk, cheese, yogurt)
- Potein (meat, poultry, eggs, lentils, beans & nuts)
- Small amounts of fat and oil (butter, margarine, cream, cooking oils)
Vegetarians need to take care to get enough protein and iron.
Sweet foods like lollies (candy), cakes, biscuits and salty, fried snack foods like chips (crisps) should be kept as treats. Fast foods like pizza, burgers and meat pies should also only be eaton occasionally.
Download the Healthy Eating activity to test your knowledge of the food pyramid.
Healthy Eating Activity (25 KB)
Micro- and macro-nutrients
Your body needs different levels of various nutrients depending on your age, gender and level of activity. You also have to take into account any allergies and intolerences but there are some basic principles about what our bodies need to operate at their best that apply to all of us.
The food and drink we consume contain fuel & additional substances which together are known as nutrients. There are some things we need a lot of every day, called macro-nutrients. Some things we only need little bits of and they are called micro-nutrients.
Macronutrients include water, carbohydrates, proteins, fibre and fat. These provide the energy we need and the basic marterials for everyday body functions.
Micronutrients are the vitamins and minerals we need in small but regular amounts to help our bodies operate at peak efficiency. the absence of even one of them can cause life-threatening illnesses or long-term damage.
You encounter a lot of information about nutrition at school, in the media and in some sport activities like iKi classes. Test your knowledge with the Nutrients activities. You may need to do some research first.
Nutrients Activities (40 KB)
Taking Control
In this part of the iKi Challenge you will seize control over your life by taking a quiz here and plan a healthy eating day for yourself.
Take Control Quiz (48 KB)
Now you have the skills to plan and record your eating for 3 consecutive days. Download the blank meal planner/recorder.
Meal Planner (22 KB)
