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Read the text about the quantities of different types of food we need to eat and check your answers.

We should eat a lot of fruit and vegetables,at least five portions a day, because they contain vitamins and minerals which are important to keep our body and mind healthy, and fibre, which helps digestion and makes us feel fuller so we eat less. Fruit and vegetables are also low in fat and calories so they help reduce the risks of heart disease, diabetes and obesity. A portion of fruit can be one apple, two kiwi, seven strawberries or one slice of melon. A portion of vegetables can be four tablespoons of spinach or green beans; three tablespoons of carrots, peas or sweetcorn; or a medium size tomato.

We should also eat a lot of potatoes, bread, rice, pastaand other starchy foodsbecause they contain carbohydrates, which give us energy, but also fibre, calcium and vitamin B. Some starchy foods are high in fat, but still healthier than fatty foods. Wholegrain varieties like brown rice, wholemeal bread and pasta are particularly healthy. Potatoes are vegetables, but are classified as starchy foods and they are better for us when the skins are left on and when boiled or cooked in low-fat oil.

We need to eat some milkand dairy foodsbecause things like cheese and yoghurt provide good sources of protein, which our bodies need for growth and repair, and even higher levels of calcium, vital for strong bones. The fat in dairy products is saturated and this can make us overweight and raise levels of cholesterol in the blood , increasing the risk of heart attacks and strokes. There are lots of healthier choices we can make, such as using low-fat milk and dairy products, using vegetable oil rather than butter and creme fraiche instead of cream in recipes.

We should eat some meat, fish, eggsand pulsesas they are full of protein, vitamins and minerals. Red meats like beef and lamb contain iron and vitamin B12, important for healthy blood, but they are high in saturated fats which are bad for us. It is important to buy lean meat, eat lower-fat white meats like turkey and chicken without the skin, avoid too much processed meat such as sausages and burgers, grill not fry food without adding fat and eat less meat. Fish is a good alternative protein as it is low-fat and contains fatty acids which prevent heart disease.

Eggs too are good for protein and vitamins as are pulses, including beans, lentils and peas, which are cheap and low in fat, but high in protein, fibre, vitamins and minerals

You should only eat a little of foods and drinks high in fat and/or sugar.We need some fat in our diet, but too much can make us overweight. Saturated fat is particularly bad for us. Unsaturated fats, derived from vegetables, have the same calories but lower cholesterol so are healthier for us. They are found in nuts, vegetable and olive oils and fish like salmon and tuna. We should not eat too many fatty-sugary foods and drinks: cakes, biscuits, chocolate and soft drinks. These can cause tooth decay and obesity. Drink water, not sugary drinks; do not add sugar to food or drink; use fresh fruit not jam, marmalade or ~o n ey. It is a good idea to eat less salt, because it causes high blood pressure, heart disease and strokes, and use seasoning like black pepper, garlic and fresh herbs instead. Last but not least, avoid too much fast food.

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