The Food Pyramid and Balanced Diet
FoundationHealth has physical, mental and social sides. The food pyramid guides how much to eat from each food group; teenagers need extra calcium and protein, plus regular meals with less fat, salt and sugar.
- Health has three sides: physical, mental and social well-being
- Food pyramid: most cereals, plenty of vegetables and fruit, moderate meat, eggs and milk, least fat, salt and sugar
- By function, foods build the body, give energy or protect it — plus water and dietary fibre
文體小知識：生活科技說明文：用分類、層次和生活實例，把飲食營養知識整理成看得懂、用得出的指引。
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1Health is more than the absence of illness. The World Health Organization defines it as a state of complete physical, mental and social well-being. For secondary students, having energy for lessons and sport is physical health; staying calm under homework pressure is mental health; getting along with family and friends is social health. The three sides affect one another.
2The simplest tool for eating well is the food pyramid. Eat most from the base — cereals; plenty of vegetables and fruit on the next level; moderate amounts of meat, fish, eggs, beans and milk above; and least of fat, salt and sugar at the top. No single food provides every nutrient: balance comes from combining all groups in the right proportions.
3Grouped by function, foods are body-building, energy-giving or protective, with water and dietary fibre needed as well. Teenagers need extra protein, calcium and iron while they grow, so every day should include milk, moderate meat, fish, eggs or beans, plus vegetables, fruit and enough cereals. Long-term picky eating or replacing meals with snacks harms both growth and learning.
4A balanced diet also depends on good habits and proper storage. Eat three regular meals, never skip breakfast and cut down on sugary drinks. When shopping, choose fresh and clean foods; store them properly by chilling or keeping them dry; always check the date. In this way we eat not only well, but safely too.
1Summary 重點摘要
Health has physical, mental and social sides. The food pyramid guides how much to eat from each food group; teenagers need extra calcium and protein, plus regular meals with less fat, salt and sugar.
2Vocabulary cards Vocabulary
A guide ranking foods by how much to eat: most from the base, least from the top.
Getting the right amounts of nutrients from all food groups to meet daily needs.
A substance in food the body can absorb and use, such as protein, carbohydrate or vitamins.
The nutrient for growth and tissue repair, found in meat, fish, eggs, beans and milk.
The main energy-giving nutrient, found in rice, bread and noodles.
Nutrients that keep the body working and build resistance, mostly from vegetables and fruit.
Nutrients such as calcium for strong bones and teeth, and iron for making blood.
The part of vegetables, fruit and whole grains that keeps the bowels moving and prevents constipation.
Keeping food by chilling, freezing or drying to slow spoilage and hold nutrients.
Eating directions and portion guides set by age, sex and health needs.
3Step by step Steps
- Three sides of healthHealth means more than not being ill. It has three sides: physical, mental and social well-being. Physically, your body works well and has the energy for study and sport; mentally, you stay calm and can handle homework stress; socially, you get along with family and classmates. For example, a student who never catches a cold but stays up late, feels down most days and avoids group activities is not fully healthy. Diet touches all three sides at once: eat well and your energy, mood and friendships all improve together.
- Four levels of the pyramidThe food pyramid is a simple, practical guide that ranks everyday foods by how much of them we should eat. At the base are cereal foods such as rice, noodles and bread — eat most. The next level holds vegetables and fruit — eat plenty. Above them come meat, fish, eggs, beans and milk — eat in moderation. At the very top sit fat, salt and sugar — eat least. For example, in one meal the rice and vegetables should fill most of the plate, with only one or two portions of meat, while chips and soft drinks are only for special occasions. The nearer the base, the more you eat.
- Functions of foodBy function, foods fall into three groups — body-building, energy-giving and protective — with water and dietary fibre needed as well. Body-building foods are rich in protein and build and repair tissues; energy-giving foods contain carbohydrates and fats for activity; protective foods supply vitamins and minerals that strengthen resistance. For example, eggs and fish build muscle, rice powers your lessons, and oranges and spinach deliver vitamins and iron. Water carries nutrients and regulates body temperature, while fibre keeps the bowels moving, so both are needed every day.
- Eight common food groupsThe foods we use daily fall into eight common groups: milk, eggs, meat, fish, soy products, vegetables, fruit and cereals. Milk is rich in calcium and protein; eggs are nutritionally complete; meat supplies protein and iron; fish is lower in fat; soy products such as tofu and soymilk are the classic plant proteins; vegetables and fruit give vitamins and fibre; cereals are the main energy source. For example, a cha chaan teng noodle set with a fried egg and luncheon meat already covers cereals, eggs and meat — adding a plate of blanched vegetables and an orange makes it far more balanced.
- Teen dietary goalsSecondary students are growing fast, so their dietary goals differ from those of adults: enough protein for muscle and bone growth, plenty of calcium to build bone reserves, and iron to make blood — girls especially need iron after they start menstruating. For example, drinking one or two glasses of milk a day, eating moderate lean meat or fish and adding dark green vegetables roughly meets these needs. By contrast, skipping lunch to slim down, or replacing meals with snacks, slows growth and drains concentration, hurting both schoolwork and sport — habits well worth avoiding.
- Good eating habitsA balanced diet only works when paired with good habits: three regular meals and never skipping breakfast; eating slowly without television or phones; choosing water over sugary drinks; and favouring steaming, boiling or blanching over deep-frying. For example, many students rush out in the morning without breakfast and feel dizzy and unfocused by the second or third lesson, although a bowl of oatmeal and a glass of soymilk take only ten minutes and power the whole morning. Habits build day by day — start with daily breakfast and bringing your own water bottle to school.
- Choosing and storingBuy foods that are fresh, clean and needed: vegetables should be crisp with no yellow leaves, fish should have clear eyes and red gills, eggs should have uncracked shells. Proper storage keeps nutrients and safety: fresh meat and milk go straight into the refrigerator and are eaten soon; dry goods such as rice and noodles stay in a cool, dry place; canned food is checked against its best-before date. For example, fresh fish from the wet market that will not be cooked at once should be rinsed, sealed in a bag and frozen, then used soon after thawing; milk kept in the fridge door, warmed and cooled again and again, spoils faster.
4Diagrams Diagrams
5Worked example Example
Example: plan one balanced day of meals for yourself using the food pyramid.
- Breakfast: a bowl of oatmeal, a glass of low-fat milk, a banana (cereal + milk + fruit)
- Lunch: steamed rice, a steamed fish, a plate of blanched vegetables (cereal + protein + vegetables)
- Dinner: brown rice, tomato and scrambled eggs, tofu and greens soup (cereal + protein + vegetables)
- Check: against the pyramid — cereals, vegetables, fruit, milk and protein all present, little fat, salt or sugar
- Answer: This menu covers every level of the pyramid: cereals give energy; fish, eggs, tofu and milk supply growth protein and calcium; vegetables and fruit add vitamins and fibre; steaming and soup keep fat, salt and sugar low. List the food groups first, fill in each meal, then check against the pyramid for gaps — a menu that is nutritious, tasty and practical, building a lasting balanced diet.
6Common mistakes Mistakes
7Quick check Quick check
Q1Which foods sit at the top of the food pyramid? A. cereals B. vegetables and fruit C. fat, salt and sugar
Q2Which is a body-building food? A. rice B. fish C. soft drink
Q3Why do teenagers especially need calcium? Give one calcium-rich food example.
Q4You bought fresh fish from the wet market but will not cook it tonight. What should you do?
Q5Which three sides make up health? Give one example of each.
8Recap Recap
- Health has three sides: physical, mental and social well-being
- Food pyramid: most cereals, plenty of vegetables and fruit, moderate meat, eggs and milk, least fat, salt and sugar
- By function, foods build the body, give energy or protect it — plus water and dietary fibre
- Teenagers need extra protein, calcium and iron while growing
- Regular meals, daily breakfast, fresh buying and proper storage put a balanced diet into practice