The+seven+pieces

**//The Food Circel//**
Why do we have a food circel?

It´s very important to be aware of what we put in our little tummy. The food we eat arn´t supposed to just taste good it´s has to give all energi and vitamines our body need. If we eat healty food and eat after the food circel our body will live longer and we will feel much better. It´s very important that we get all the nutriens that we need.

There is many diffrent nutrients in diffrent dishes, that´s why the food circel is divided in seven pieces. It dosent necessarily have to be the same amount in every piece. But it´s important that you have a lot of vegetables, fruits, root vegatable, beeries and flour, and don´t have to much butter on the sandwich or have to much butter when you make food. As a said before the food circle is divided in seven pieces and they are: - Fruits and berries - Vegetables - Potatoes and root vegetables - Bread, cereal, pasta and rise - Edible fat - Milk and cheese - Meat, fish and egg

Fruits and beeries is very good for our healt it contains a lot of vitamine C, vitamine B, antioxidant and minerals. Cloudberries, oranges and black berries contains a lot of C-vitamines and just to eat that can cover a daily need. But fruits and beriies don´t have a very high energy level but is rich on food fiber.
 * Fruits and berries**

Vegetables don´t contains a lot of fat and carbohydrate does that vegetables just like fruits have a very low energy level but contains a lot of vitamines, food fiber and minerals. It´s very important that you eat carrots because in carrots you have vitamine A wich improve our night vision.
 * Vegetables**

**Potatoes and root vegetables ** Potatoes and root vegatebles is the mainpart of the food circel and it contains a lot of carbohydrate, potassium, food fiber, vitamin C and B. It dosen´t have a lot of protein but the protein it contains have a very good quality.

**Bread, flinger, pasta and rise ** Bread, cereals, pasta and rise is our most important energy source, it includes a lot of amidin. It dosen´t contains a lot fat. But it has a little fat and that fat it consist, most of that is unsaturated fat.

**Edible fat ** Edible fat is our most important fat source, it stands for a sixth of the swedish food. With edible fat you mean butter and edible oil. The fat soluble vitamins D, E and A we get from the edible fat and they are life important fatty acid. Fat from animal kingdom for example butter, tallow and bacon fat contains a lot of saturated fat in small amounts. Tallow and bacon fat they used mostly in the old days.

**Milk and cheese ** Milk and cheese i an important source of calcium. It gives us a lot of iodin, zinc, phosphorus and potassium. Milk containes incredible much of what a human being need, for example vitamin A, B, riboflavin and vitamin B12.

**Meat, fish and egg** Meat, fish and egg contains a lot of proteins. It´s very importains that we eat meat because of that. How much fat meat and stuff like that contains depands on what kind of meat or fish it is. Meat has a lot mineral matters for example iron, zinc and selenium.

All the seven category doesn’t need to be in every meal during the day. It is enough to eat at least one time from every piece during one day. Edible fat doesn’t need to be on the menu because you always get some without care. You can eat like this menu one day to contain every part.

**Breakfast:** porridge of oatmeal One sandwich with whole grains and tomato One glass of milk

**Lunch: ** Chilicorncarne with white beans and carrot Fresh-pressed orange juice

**Snack: **<span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> sour milk with appels and müesli

**<span style="font-family: 'Arial','sans-serif'; font-size: 10pt;">Dinner: **<span style="font-family: 'Arial','sans-serif'; font-size: 10pt;"> Fish au gratin in egg sauce <span style="font-family: 'Arial','sans-serif'; font-size: 10pt; margin: 0cm 0cm 0pt;">Potatos and salad