FITeens Toolkit

56 Water should be ingested in daily quantities always greater than 1.5 litres, in order to provide balance to our organism. It can (and should) be consumed during meals. Cereals (and their by-products) as well as tubers should represent around 28% of the weight in the daily diet, 4 to 11 portions (e.g. bread, potatoes, breakfast cereals, rice, pasta, beans, grains). They are good suppliers of carbohydrates, vitamins and mineral salts. Having practically no fat, they are very rich in fibre. Vegetables should be consumed 3 to 5 portions a day (23% of the weight in the daily diet) and are generally rich in fibre and low in fat. Fruit is rich in vitamins, fibre and has a high water content. It should represent about 20% of the weight in the daily diet, 3 to 5 portions. Dairy products are extremely rich in proteins, essential for the formation and repair of the muscles. The consumption of 2 to 3 portions is recommended, corresponding to 18% of the weight in the daily diet. Meat, Fish and Eggs represent 5% of the weight in the daily diet and should have an intake of 1.5 to 4.5 portions/day. These are foods which are rich in proteins, but also in vitamins and minerals (depending on the choice of consumption, which should favour, for example, white meat over red meat). Pulses (e.g. peas, broad beans, lentils, lupins) are sources of protein, carbohydrates and fibre, and should be consumed in 1 to 2 portions, representing 4% of the weight in the daily diet. Fats and Oils (e.g. olive oil, lard, butter, margarine, cream) are the smallest group on the Healthy Eating Pyramid, with a reduced and selected consumption recommendation (due to