A Healthy Diet
ILOs
- Understand the meaning of the term ‘healthy diet’.
- Understand the levels of the food pyramid and what each level consists of.
- Learn what dietary variations can be made for vegans/vegetarians or people with
medical conditions.
What is a healthy diet?
A healthy diet will promote overall physical and mental well-being, as well as provide the body with
the essential nutrients it needs to function. A healthy diet should contain a wide variety of whole
foods and maintain the correct ratios of macronutrients (this will help in supporting energy levels and
bodily functions). Adequate hydration in extremely important in maintaining a healthy diet. The
recommended intake is (at least) 1.6L per day for females and 2L per day for males. A healthy diet
would support growth, repair, the immune system and the prevention of chronic illnesses such as
obesity and heart disease.
The food pyramid
• Top Tier – Fats, oils and sweets. This section of the food pyramid should be used
sparingly and should be the smallest section of total daily calorie intake.
• 4th Tier – Dairy and alternatives. Includes milk, yoghurt, cheese and dairy
alternatives. Moderate portions should be included in a healthy diet.
• 3rd Tier – Proteins. Includes meat, poultry, fish and eggs. A healthy diet should
include moderate portions of proteins.
• 2nd Tier – Fruits and Vegetables. Generous portions of fruits and vegetables should be
included in a healthy diet.
• Base Tier – Grains and Carbohydrates. In a healthy diet, this level of the food
pyramid would take up the largest portion of the total daily calorie intake.
Dietary Variations
Infants and Children
Infants need more proteins, carbs and fats per kilogram of their bodyweight to support their
growth and development. They should be slowly transitioned to solid foods around 6 months
old to provide them with needed nutrients, as well as an introduction to water before or
around this time.
Children require extra energy and nutrients from their food to support their rapid growth and
development.
Pregnant and Breastfeeding Women
Pregnant and breastfeeding women have an increased requirement of folate, iron and many
other nutrients to support both the mother's health and the development of the baby.
Older/Elderly Adults
ILOs
- Understand the meaning of the term ‘healthy diet’.
- Understand the levels of the food pyramid and what each level consists of.
- Learn what dietary variations can be made for vegans/vegetarians or people with
medical conditions.
What is a healthy diet?
A healthy diet will promote overall physical and mental well-being, as well as provide the body with
the essential nutrients it needs to function. A healthy diet should contain a wide variety of whole
foods and maintain the correct ratios of macronutrients (this will help in supporting energy levels and
bodily functions). Adequate hydration in extremely important in maintaining a healthy diet. The
recommended intake is (at least) 1.6L per day for females and 2L per day for males. A healthy diet
would support growth, repair, the immune system and the prevention of chronic illnesses such as
obesity and heart disease.
The food pyramid
• Top Tier – Fats, oils and sweets. This section of the food pyramid should be used
sparingly and should be the smallest section of total daily calorie intake.
• 4th Tier – Dairy and alternatives. Includes milk, yoghurt, cheese and dairy
alternatives. Moderate portions should be included in a healthy diet.
• 3rd Tier – Proteins. Includes meat, poultry, fish and eggs. A healthy diet should
include moderate portions of proteins.
• 2nd Tier – Fruits and Vegetables. Generous portions of fruits and vegetables should be
included in a healthy diet.
• Base Tier – Grains and Carbohydrates. In a healthy diet, this level of the food
pyramid would take up the largest portion of the total daily calorie intake.
Dietary Variations
Infants and Children
Infants need more proteins, carbs and fats per kilogram of their bodyweight to support their
growth and development. They should be slowly transitioned to solid foods around 6 months
old to provide them with needed nutrients, as well as an introduction to water before or
around this time.
Children require extra energy and nutrients from their food to support their rapid growth and
development.
Pregnant and Breastfeeding Women
Pregnant and breastfeeding women have an increased requirement of folate, iron and many
other nutrients to support both the mother's health and the development of the baby.
Older/Elderly Adults
