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Your body is only as healthy as the fuel it’s given. Rubbish in, equals rubbish out. Without adequate nutrition, the body will not be able to function optimally, including sexually. This can mean poor concentration, low energy levels, and low immunity (which means an increased risk of more illnesses). Skin, hair, teeth, bones and muscles will not be as strong and healthy as they could be. And all your ‘tools and parts’ may begin to malfunction.

Overeating does not necessarily mean that the body is getting all the essential nutrients it requires. Quite often unhealthy food is substituted for essential nutritious food, and so overweight people are at increased risk of suffering from poor nutrition (not to mention the physical burden of excess weight and the increased risk of other chronic illnesses).

Being overweight is a health problem as it increases the risk of heart disease, high blood pressure, diabetes and several cancers. Added to this, being overweight can limit movement and in this way it can reduce social interaction, which is necessary for emotional well-being.


The Food Guide Pyramid is an outline of what to eat each day based on dietary guidelines. It’s not a rigid prescription, but rather a general guide that lets you choose a healthy diet that’s right for you.

What Counts as One Serving?

Milk, Yoghurt and Cheese group

  • 250 ml yoghurt or milk = 1 serving
  • 25 g cheese = 1 serving

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts

  • 55-85 g cooked lean meat, poultry, or fish = 1 serving
  • ½ cup cooked dry beans = 1 serving
  • 1 egg = 1 serving
  • Handful of nuts = 1 serving

Vegetables group

  • 1 cup of raw leafy vegetables = 1 serving
  • ½ cup of either carrots, beetroot, corn and pumpkin = 1 serving

Fruit group

  • 1 medium fruit e.g. apple, banana or orange = 1 serving
  • ½ chopped, cooked or canned fruit = 1 serving
  • ¾ fruit juice = 1 serving

Bread, Cereal, Rice, and Pasta group

  • 1 slice of bread = 1 serving
  • 50 g ready to eat cereal = 1 serving
  • ½ cup of cooked cereal, cooked rice or cooked pasta = 1 serving