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2.                                                          Nutritional Information

4.                                                                      Body Balance

6.                                                           One Day Healthy Diet

8.                                                                           Breakfast

8.                                                                               Dinner

8.                                                                      Lunch/Desert

5 food groups: grains, vegetables, fruits, dairy and meat

12345+ model

This model shows the recommended number of serves for each food 

group in a day 

5 grains

4 vegetables

3 fruits

2 dairy

1 meat

7 nutrients: minerals, protein, carbohydrates, fiber, fat, water, 

vitamins

A good way to live is to try to maintain your body weight. The best 

way to do that is to have a healthy diet and to do some form of 

exercise each day, whether that is just going for a walk.

A lot of people eat the foods with lots of calories that have nothing in 

them to keep you healthy. These are called empty calories. These 

calories will store as fat if you don't burn them off, and they don't 

provide anything good for your body. Try to avoid empty calories.

Recommended number of calories per day.

Gender   Age    Sedentary    Moderately Active    Active

Child      2-3     1,000         1,000-1,400            1,000-1,4000

Female   4-8     1,200         1,200-1,600            1,400-1,800

           9-13    1,600         1,600-2,000            1,800-2,200

           14-18   1,800         2,000                    2,400

           19-30   2,000         2,000-2,200           2,400

           31-50   1,800         2,000                    2,200

           51+      1,600         1,800                    2,000-2,200

Male      4-8      1,400         1,400-1,600           1,600-2,000

           9-13     1,800         1,800-2,200           2,000-2,600

           14-18    2,200        2,400-2,800           2,800-3,200

           19-30    2,400        2,600-2,800           3,000

           31-50    2,200        2,400-2,600           2,800-3,000

           51+       2,000        2,200-2,400           2,400-2,800

Breakfast: Yoplait Yogurt: Strawberry sensation 150g 77 calories

               Fruit Salad 100g   37 calories

               Rolled Oats 30g 113 calories

               Muesli 30g 102 calories

Lunch: Sandwich

          Bread 2X 30g slices 142 calories

          Cheese 25g 69 calories

          Lettuce 30g 3 calories

          Tomato 60g 11 calories

          Roast Pork Leg 100g 164 calories

Dinner: Fettuccine 140g 120 calories

          Peas 50g 31 calories

          Corn 50g 55 calories

          Egg 33g 16 calories

Snacks: Apple 140g 69 calories

           Grapes 200g 136 calories

            Water 2L 0 calories

Total calories: 1,145

Number of serves per food group

Group           Required    Amount

Grains                5             5

Vegetables         4             4

Fruits                3             4   

Dairy                 2             2 

Meats                1             1

Un-Healthy

Cocoa Pops

Full cream milk

Healthy

Rolled Oats

Light milk

Un-Healthy

3 different meats

1 type of vegetable

Healthy

1 type of meat

3 different vegetables

Un-Healthy

Fruit Salad

Sugar

Topping

Healthy

Fruit Salad

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