ON YOUR PLATE ‘What shall we have for lunch?’ says your mum. What’s your answer? ‘Pizza and ice cream’ maybe? Before you start thinking, ‘What kind of ice cream shall I choose?’, just stop for a moment! Eating isn’t only for pleasure. Remember, you refuel your body with every meal. To stay healthy you need a balanced diet. This means eating all the types of food on your plate – not just the ones you like! Protein Do you want to build up your biceps and other muscles? Then protein is for you. Lean meat, fish, nuts, dairy products, and beans all contain it. Protein helps your body to built and repair its cells, and it also supplies Energy. Ten per cent of your body is made of this stuff. Fats Animal fats – in dairy products and meat – contain cholesterol and can lead to heart disease. Vegatables fats are better, but too much fat of any kind can make you overweight. Carbohydrates You get most of your Energy from these. Bread, potatoes, pasta, rice, and fruit are good sources of carbohydrates. People wanting to lose weight often go on a low carbohydrate diet, but an active body needs its fair share of these ‘energy-givers’ to stay healthy. Fibre Fruit, vegatables, wholemeal bread, brown rice, pasta, beans, and nuts all contain fibre. It fills your stomach up and helps to keep your digestive system healthy. Refined foods – like white bread and white rice- are low in fibre, soi f you have a choice, go for the unrefined alternatives. Vitamins and minerals Fresh food contain these but packaged foods often don’t. You need small amounts to keep your body healthy. Sugar Sugar is a type of carbohydrate. It provides energy, but no nutrients. It destroys your teeth, can cause spots, and is fattening. Biscuits, sweets, cakes, and many packaed foods contain it. So, now what will you have for lunch? Willi t be a pizza with ice cream to follow? Or will you choose a mixed salad, some seafood pasta, and fresh fruit for dessert?