Choosing your food

Food is classified in several categories :

• Starches (bread, pasta, rice, potatoes, pulses and other cereals):
  They are rich in complex carbohydrates (starch), proteins, vitamins B, minerals, fibre. You can eat these foods three times a day in moderate amounts, more if your physical activities increase your needs.
• Fruits and vegetables:
  There are an important source of vitamins, minerals and fibre.
  Raw or cooked, fresh, canned or frozen, there are numerous ways to consume vegetables.
  Regarding fruits, it is preferable to consume fresh fruits rather than juices, as they contain more fibre. The ideal consumption is to consume 5 portions of fruits and vegetables a day, regardless of their form (fresh, frozen, canned, juice).
• Milk and dairy products:
  Dairy products, rich in high quality proteins and vitamin B, are also the best source of calcium. It is advised to consume a dairy product, in any form, three times a day.
• Meat, fish, eggs:
  Meat, fish, and eggs are rich in high quality proteins, iron and vitamins B. It is advised to eat one of these once a day.
• Fats:
  Foods high in fats are sources of vitamins A and D (butter and cream), vitamin E and essential fatty acids (some oils and margarines). You need to vary sources of fats and avoid consuming them in large quantities.
• Sugar and sweet products:
  They are not essential for a balanced diet, but can be consumed once in a while.
• Beverages :
  Only water is essential. Other beverages (coffee, soft drinks) should be consumed in moderation.

Each of these food groups can be consumed during your meals every day. All are essential for a well-balanced diet. However the consumption of these food groups is not taken in the same servings: some should be consumed in moderation while others should be consumed frequently on a daily basis.

You should try to:

• Drink at least 1.5 litres of water per day
• Eat 5 types of fruits and vegetable per day
• Eat starches at all meals
• Consume meat, fish, eggs 1 to 2 times a day
• Consume 3 dairy products a day
• Limit fatty foods