Wellness SriLanka

Main classes of essential nutrient

	Carbohydrates
	Proteins
	Fat
	Vitamins
	Minerals
	Water

Food pyramid

Healthy Eating Pyramid

Nutrient Values of Common Fruits

Dietary Guidelines For You

Consume a verity of nutrient –dense foods within and among the basic food groups, while    staying within energy needs.
Control calorie intake to manage body weight.
Increase daily intake of fruits, Vegetables, whole grains and Fat-Free or low fat milk products.
Choose carbohydrate food wisely ,limit intake of added sugars.
Choose fat wisely for good health ,limit intake of saturated and trans fats.
Choose and prepare foods with little salt ,sugar and chilies.
Keep foods safe to eat.

Eating Guidelines for you

General Guidelines

Eat slowly and enjoy your food.
Eat a colorful, verity diet. The more colorful your diet is ,the more variety and rich in fruit and    vegetables.
Consider nutrient density in your food choices, and avoid large servings of foods that provide    calories.
Check out labels ,and ingredient list of foods you commonly eat.
Choose healthy snacks, fruits ,vegetables, grains and cereals.
Drink water more often than soft drinks.

Eating from Hotels, Restaurants

Choose meal according to your age and health.
Choose whole grains.
Choose fish, leaves poultry or bean dishes, rather thing high fat meal and fries entrees.
Eat plain rice not the fried rice.
Eat more salads, lock up with leafy greens ,beans and fresh vegetables.
Drink non fat milk , water ,mineral water or fresh fruit juices rather than soft drinks or sweet    drinks.
Choose fruits for desserts rather than pastries, cookies or cakes.

Eating in Fast Food Restaurants

Before ordering meals read brochure with a nutritional breakdown of the food on the menu. Ask    for healthiest options.
Order small single burgers with less cheese.
Choose whole grain buns or bread for burgers, hot dogs and sandwiches.
Choose chicken items made from chicken breast not processed chicken.
Avoid French fries or order smaller portion of French fries when you eat.
Order vegetable pizzas instead of meat pizzas.
Avoid high salt and sugar meals.