Food and Nutrition Groups
FoundationFood has five groups: grains; vegetables and fruit; meat, fish, eggs and beans; dairy; and oil, sugar and salt. Eat by the pyramid and the body stays healthy.
- Food falls into five groups, each giving different nutrients.
- Grains are the main source of energy, so eat most of them.
- Fruit and vegetables give vitamins and fibre; eat them every day.
文體小知識：說明文把常見食物分成五大類，再用食物金字塔告訴我們每類吃多少，一看就明白。
§Text Passage
1We eat many kinds of food every day, and each kind gives different nutrients. Sorting food into groups helps us eat a balanced diet. There are five common groups: grains; vegetables and fruit; meat, fish, eggs and beans; dairy; and oil, sugar and salt.
2Grains such as rice, noodles, bread and oats give us energy for lessons and running, so eat most of them. Vegetables and fruit carry vitamins and fibre; they help digestion and fight illness, so eat plenty of them.
3Meat, fish, eggs and beans give protein for growth and repair; dairy gives calcium for strong bones and teeth. Eat these two groups in suitable amounts. Oil, sugar and salt should be the least — too much harms health.
4Dietitians draw these groups as a food pyramid: grains at the base, then vegetables and fruit, then meat, fish, eggs, beans and dairy, with oil, sugar and salt at the top. Following the pyramid, and drinking enough water, makes a balanced diet.
1Summary 重點摘要
Food has five groups: grains; vegetables and fruit; meat, fish, eggs and beans; dairy; and oil, sugar and salt. Eat by the pyramid and the body stays healthy.
2Vocabulary cards Vocabulary
The parts of food that help the body grow and work.
Eating suitable amounts from every food group.
Staples such as rice, noodles and bread that give us energy.
The nutrient that helps the body grow and repair itself.
The nutrient that makes bones and teeth strong.
Nutrients in fruit and vegetables that help the body fight illness.
The part of plants and grains that helps digestion.
A chart that sorts food into layers: eat most from the bottom layer and least from the top.
A professional who studies food and advises people on what to eat.
3Step by step Steps
- Step 1: Know the five food groupsThe food we eat daily falls into five groups: rice and bread are grains, giving the body energy; apples and green vegetables are fruit and vegetables; eggs, fish and tofu are the meat, fish, eggs and beans group, which helps the body grow tall and strong; milk is the dairy group, making bones strong; sweets and fried chips are the oil, sugar and salt group, to be eaten least. Some people think tasty food can never hurt, but remembering the five groups and their roles makes meal planning easy.
- Step 2: Make grains the base of each mealGrains are the body's main source of energy, just as a car needs petrol to move. So build every meal on grains: a bowl of rice with vegetables and meat, the rice filling most of the bowl; noodles, rice vermicelli or bread work too. Some people think eating less rice is healthier, but without energy there is no strength for three morning lessons, let alone running and jumping. Enough grains power both study and play.
- Step 3: Eat fruit and vegetables every dayVegetables and fruit are rich in vitamins and fibre; they help the gut work, prevent constipation and strengthen the body's defences. So eat at least one serving of vegetables and one piece of fruit every day — a plate of choy sum at lunch, an orange or a banana in the afternoon. Some people think vegetables are optional, but the richer the colours, the fuller the nutrition: green, red and orange can take turns, and the body gains protection on many fronts.
- Step 4: Suitable protein and dairyProtein is the building material of growth; muscles and bones depend on it, and dairy adds calcium for strong bones and teeth. So drink a cup of milk and eat an egg at breakfast, and have a palm-sized piece of fish or lean meat at dinner. Some people think the more meat the better, but too much becomes a burden. The amount need not be large, yet it should appear every day — growing children need these two groups most.
- Step 5: The least oil, sugar and saltThe top layer of the food pyramid is oil, sugar and salt — the smallest layer, meaning we should eat least of it. Soft drinks, crisps, cakes and fried food taste good but are high in sugar and fat; too much brings obesity and tooth decay. Some people think soft drinks can replace water, yet one can of soft drink already holds more sugar than a day needs. Enjoy such food only once or twice a week, a little each time, and drink plain water when thirsty.
- Step 6: No picky eating, smart swappingDifferent foods give different nutrients, so we must not eat only what we like. Dislike green pepper today? Eat spinach or another green vegetable instead; instead of pork, have fish or an egg. Some people think skipping a whole group does no harm, but long-term picky eating unbalances nutrition. As long as we swap foods within the same group, nothing is missing, and the body receives all-round nourishment.
4Diagrams Diagrams
5Worked example Example
Example: Ming's lunch today was only a fried chicken leg and a bottle of soft drink. Use the food pyramid to check — what is missing, and what should be added?
- Fried chicken skin is oily and sits near the top of the pyramid, the oils group to eat least.
- Soft drink is loaded with sugar, also a top-layer item, not to be drunk often.
- The meal has no grains at all, and no vegetables or fruit either.
- A better set: a bowl of rice, a plate of vegetables, a suitable amount of meat, a piece of fruit after, and plain water to drink.
- Answer: The lunch lacks grains, vegetables and fruit while holding too much oil and sugar. Ming should add rice or noodles, vegetables and fruit, and replace the soft drink with water for a truly balanced meal.
6Common mistakes Mistakes
7Quick check Quick check
Q1Which food group do rice and bread belong to?
Q2Which food group should we eat most?
Q3Which nutrient in dairy makes bones strong?
Q4What sits at the top of the food pyramid?
Q5How much fruit is good each day?
8Recap Recap
- Food falls into five groups, each giving different nutrients.
- Grains are the main source of energy, so eat most of them.
- Fruit and vegetables give vitamins and fibre; eat them every day.
- Meat, fish, eggs, beans and dairy help us grow; eat a suitable amount.
- Oil, sugar and salt sit at the top of the pyramid — the least, please.