What kind of food should be on your plate?

What kind of food should be on your plate?

This animation helps you learn the basics of healthy eating.



meals, feeding, healthy, health, diet, lifestyle, food, nutrient, fruit, vegetable, protein, cereal, fluid, vitamin C, vitamin, mineral, fibre, fibre content, whole-grain, fructose, bread, starch, buckwheat, brown rice, egg, chickpeas, soy, dry beans, fish, popcorn, apple, banana, strawberry, cherry, Raspberry, apricot, grapes, pineapple, watermelon, orange, tomato, broccoli, carrot, onion, garlic, cucumber, pepper, cooking oil, water, human, biology

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  • Which of the following nutrients is present in raw fruits but not in fruit juice?
  • Which of the following is an important source of potassium?
  • Is it true that a diet rich in fruit and vegetables can reduce the risk of some types of cancer?
  • What effect do fibres have on our body?
  • Fruits are an important source of which of the following nutrients?
  • In botany, which of the following is classified as fruit?
  • Which of the following foods is a source of vitamin C?
  • What makes fruits taste sweet?
  • During the process of refining grain, the bran and germ are removed. Which of the following is refined grain?
  • Which of the following foods can be made from both whole grains and refined grains?
  • Is it true that all adults need the same amount of protein intake?
  • To which group do dried beans belong?
  • Which substance is responsible for the golden yellow colour of carrots?
  • Is it true that vegetables should be only consumed raw, since all vitamins are destroyed during cooking?


Healthy Eating Plate

  • healthy oils - Olive oil or rapeseed oil, suitable for cooking and making salads.
  • water - Drinking pure water, tea or coffee, or even soups can provide the daily intake of water. It is recommended to limit the consumption of milk and juice to 1-2 glasses a day.
  • vegetables - The more vegetables we eat, the healthier our diet is. Raw and fried potatoes are not considered a healthy food.
  • fruits - We can consume fruits of any colour.
  • whole grains - Bread and pasta made from these are healthier than those made from refined flour.
  • healthy proteins - Foods like fish, poultry, beans and seeds contain such proteins. It is recommended to limit the consumption of cheese and red meats. Avoid the consumption of bacon, cold cuts and other processed meat.
  • Exercise every day.

Providing our body with the necessary amount of food is essential in maintaining our physical health. At the same time, it is also important to pay attention to the quality of the food we eat. The Healthy Eating Plate shown in this animation helps in choosing a diet made up of an adequate amount of quality food.

Our body needs vegetables, fruits, whole grains and healthy proteins. On top of this, consuming an adequate amount of water, and regular exercise are also very important.


  • broccoli
  • sweet pepper - Sweet peppers are very rich in vitamin C.
  • carrot - Very rich in beta-carotene, which gives it characteristic colour.
  • tomato
  • garlic
  • onion - An ingredient of various nourishing cooked dishes. It is the modified stem of the plant.
  • cucumber

Vegetables should constitute the bulk of the food we eat. It is recommended to include in our diet a variety of warm meals which contain vegetables in large quantities. Consuming vegetables can play a role in the control of blood pressure and blood sugar level, it can reduce the risk of heart attacks, strokes and some types of cancer. Eating vegetables can also have a positive effect on vision and digestion.


  • watermelon
  • grapes
  • raspberry
  • strawberry
  • apple
  • apricot
  • cherry
  • banana - A fruit rich in carbohydrates and potassium.
  • kiwifruit
  • orange
  • pineapple

To cover the amount of fruits required by our body, we can eat any kind of raw, canned, dried or frozen fruit. The high fibre content of fruits helps the proper functioning of the digestive system. The sweet taste of fruits is due mainly to their fructose content.

Similarly to raw fruit, fruit juices also contain plenty of nutrients and vitamins, but usually no fibres. Because of their high sugar content, it is recommended to limit the amount the fruit juice we drink.

Whole grains

Compared to refined grains, whole grains contain all the nutrients of grain thanks to limited processing. Foods made from whole grains provide us with plenty of minerals, fibres and proteins, because the bran and germ are not removed during the processing of these grains.

Their high fibre content has a beneficial effect on our body. On the one hand, it slows down the process of conversion of starch into sugars, so the blood sugar level does not rise too high after eating. On the other hand, it also helps the movement of food through the digestive tract. The magnesium, selenium and copper content of whole grains may also provide protection against some types of cancer.

Healthy proteins

  • fish
  • chicken
  • dried beans - A good source of proteins.
  • egg
  • chickpeas
  • soya beans

Proteins are present everywhere in our body. The basic units of proteins are the amino acids, which our body produces in two ways: either by breaking down protein chains or by modifying other substances.

Some amino acids cannot be produced by our body. These are known as essential amino acids.

By consuming proteins of animal origin, we provide our body with all indispensable amino acids. Since plant-origin proteins lack one or more essential amino acids, we must consume fruits, vegetables, seeds and grains in a combination.

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