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Find your way round the food pyramid
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Food pyramid
Level one: liquids

The body constantly loses water throughout the day and it must be replaced to prevent dehydration.

Water dilutes toxic wastes in the body and transports fuel to the working tissues.

It also regulates your temperature.

The normal daily liquid requirement is about two litres.

You can get this amount from water, fruit juice, tea and coffee as well as foods such as carrots, oranges, celery and lettuce.

When exercising, particularly in warm conditions, it is recommended that you drink 500ml of water 20 minutes before you start.

You should also drink around 250ml every 15 minutes if possible.

Level two: breads and cereals

Foods in this group include bread, biscuits, pasta, rice, breakfast cereals.

This food is a good source of carbohydrates.

About 40% of your daily food intake should come from this level.

Level three: vegetable and fruit group

Foods on this level include fresh fruits like apples, bananas and oranges and vegetables like carrots, potatoes, onions and peas.

This food is a good source of carbohydrates.

About 30% of your daily food intake should come from these groups.

Level four: protein and healthy fats group

Foods on this level are a good source of protein and healthy fats.

At least one meal per day should have food from the meat and fish group.

Teenagers should eat or drink around 600ml of dairy products every day.

This could be something like two small tubs of yoghurt and a medium glass of milk.

About 20% of your daily intake should come from this group.

Level five: fats, oils and refined sugars

Fatty meats, cooking oil and margarine are found at level five, the tip of the pyramid.

Chocolate and sweets are also found here since they consist of high levels of refined sugar.

Sweets are a quick source of energy, but eaten in large quantities produce too much carbohydrate that is then stored as fats.

These foods should be taken in very small quantities.

Food groups
Food pyramid
Carbs and proteins
Vits and minerals

Open Quote
If you have a lot of things that are fried, it pushes out the carbohydrates you have, and the balance is all wrong. The best thing you can do is eat a lot of fruit and vegetables, including tomatoes
Close Quote
Sarah Schenker
Sports dietician

Food pyramid in words
Level five - fats oils and sugars
Level four - protein and healthy fats
Level three: fruit and veg
Level two: breads and cereals
Level one: liquids

:: Women's health - food
:: Dehydration in cricket
:: Nutrition
:: Men's health

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