Our bod­ies need the right foods to go, glow, and grow


Our body is an amaz­ing, pow­er­ful ma­chine that al­lows us to un­der­take so many in­cred­i­ble tasks through­out the day, but with­out nu­tri­ent rich foods our bod­ies can be­come tired, sick and of­ten don’t func­tion as well they could.

We need to be eat­ing a bal­anced diet ev­ery­day from the four ma­jor food groups so that we can live our daily lives at school, work and at play, with vi­tal­ity!

Team En­er­gize de­liver nutri­tion ses­sions to chil­dren in schools about what is in­cluded in these four food groups and ed­u­cate them on how many serv­ings each day they should be hav­ing, so that they can’t start mak­ing health­ier choices about what they are fuelling their bod­ies with.

The four food groups are Breads and Ce­re­als, Veg­eta­bles and Fruits, Meat and Meat al­ter­na­tives and Dairy and Dairy al­ter­na­tives.

En­er­gize have re­named them Go, Glow, Grow (for mus­cles) and Grow (for bones)! Go! Whole grain breads and ce­re­als are best and peo­ple need to con­sume six serv­ings a day in or­der to give their brain and their body the energy to go through­out day.

The fi­bre in this group also en­ables us to feel full and also reg­u­lates us.

One serv­ing equals one slice bread OR two Weet­Bix OR one bread roll OR one cup cooked rice/ pasta OR one home­made muf­fin or scone OR 10 rice crack­ers Glow! The glow refers to the glow that our skin, hair and nails re­ceive when we eat five plus a day of veg­eta­bles and fruit, not to men- tion the vi­ta­mins and min­er­als that work to ward of ill­nesses.

It is rec­om­mended that we eat three or more serv­ings of veg­eta­bles a day, but limit our in­take of fruit to two a day be­cause of the nat­u­ral sug­ars present in fruit.

Eat­ing a rain­bow of colours ev­ery day helps to en­sure we get a va­ri­ety of the vi­ta­mins and min­er­als we need – bananas, ap­ples, man­darins, broc­coli, car­rots, beans; the pos­si­bil­i­ties are end­less. One serv­ing equals one hand­ful. Grow! (for mus­cles) We need 1-2 serv­ings a day of meat or meat al­ter­na­tives in or­der to get the pro­tein we need.

Pro­tein can be found in steak, chicken and eggs, but can also be found in beans, legumes and nuts such as al­monds.

One serv­ing equals one palm size and in­dex fin­ger thick. Grow! (for bones) Dairy prod­ucts con­sumed pro­vide the nu­tri­ent cal­cium which is needed to grow strong teeth and bones.

Cal­cium can also be found in a num­ber of veg­eta­bles such as silverbeet, and so those who are lac­tose in­tol­er­ant can en­sure they can meet their daily needs.

We have ap­pro­pri­ately named the foods that fall into the slow foods group: chips, bis­cuits, pies, fruit strings and even muesli bars, are in this cat­e­gory and are not ev­ery­day foods.

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