• fr
  • de
  • en

Welcome to the Sodexo family portal Luxembourg,

dedicated to catering at the Kirchberg European School

02/03/2020

How to be an expert in healthy food and eating

In this latest article, we wanted to talk to you about developing good habits from an early age.

We don’t intend to present you with the food pyramid; it’s a reference model that is already well known to the general public. This presentation is even more popular as it’s effective and particularly adapted to the nutritional education of children. Actually, it's a fun way to memorise the basics of a balanced diet.

In order to make this exercise more entertaining, we suggest that you read this article and discuss it directly with your family.

Just a little reminder:

The principle of the food pyramid is simple, each level represents a category of food, and the higher you go up the pyramid, the smaller and less frequent the portions become.

 

Here is a small quiz for you to take as a family to test the dietary knowledge of young and old alike:

 

1-      What drink can you have as often as you like?

 

2-      How many portions of fruit and vegetables should you eat every day?

 

3-      Pasta, potatoes, rice are all part of the same food group. What is it called?

 

4-      You like milk and yoghurts. But do you know the name of the very important mineral they supply to your body?

 

5-      Dairy products, meat, fish and eggs are all on the same level of the pyramid. This is because they all provide a particular nutrient that helps “build cells in your body”. Do you know what this nutrient is called?

 

6-      Butter and oil are both part of the fats category. But they are not obtained in the same way. Can you tell me how we obtain these fats?

 

7-      Sitting on top of the pyramid are the “extras”. These are the foods that should only be eaten occasionally, and should not be overindulged in. Can you give me a few examples of foods that fall into this category?

 

1-      What drink can you have as often as you like?

Water is the only drink that can you can have as often as you like. It can be sparkling or still (without bubbles).

 

2-      How many portions of fruit and vegetables should you eat every day?

Fruits and vegetables are an important part of our diet. They provide us with vitamins, fibre and minerals. It is recommended to consume three portions of vegetables and two portions of fruit per day.

A portion of vegetables should cover about half of your plate.

A portion of fruit is one apple or one pear or three apricots or a handful of strawberries or two kiwis or two clementines, etc.

 

3-      Pasta, potatoes, rice are all part of the same food group. What is it called?

All of these foods are part of the starch group. They are the ones that provide us with complex carbohydrates, which allow us to use energy throughout the day. It is best to choose these foods in their whole forms. You will recognise them because they are not white but more brown in colour. They therefore provide high levels of fibre and minerals. The same foods in refined, white form contain low levels of fibre and minerals.

You can eat starch-based foods with each meal and according to your appetite.

 

4-      You like milk and yoghurts. But do you know the name of the very important mineral they supply to your body?

It's calcium! This is what keeps your teeth and bones strong. Calcium is also found in plants such as almonds, cabbage, spinach, etc.

It is recommended to consume two to three dairy products per day.

 

5-      Dairy products, meat, fish and eggs are all on the same level of the pyramid. This is because they all provide a particular nutrient that helps “build cells in your body”. Do you know what this nutrient is called?

The nutrient common to all these foods is protein.

You can eat meat, fish and eggs once or twice a day.

 

6-      Butter and oil are both part of the fats category. But they are not obtained in the same way. Can you tell me how we obtain these fats?

Butter is obtained from cow's milk and more specifically from cream. Thanks to a mechanical process called churning, we can separate the butter from the buttermilk. Butter is therefore a fat of animal origin.

As for oil, it is extracted from oleaginous fruits, which means from plants rich in fats such as olives, sunflowers, pumpkin seeds, walnuts, peanuts, coconuts, etc. We get oil by crushing these foods. Oil is therefore a fat of plant origin.

 

7-      Sitting on top of the pyramid are the “extras”. These are the foods that should only be eaten occasionally, and should not be overindulged in. Can you give me a few examples of foods that fall into this category?

These foods include chocolate, sweets, crisps, pastries, patisseries, cakes, fizzy drinks, dessert puddings, digestive biscuits, etc.

 

Now that the food pyramid holds no more secrets for any of the family, you can find out whether you're eating a balanced diet every day. So, what did you eat yesterday?