BALANCED DIET 1 WHAT IS IT Its a

BALANCED DIET 1 – WHAT IS IT? It’s a diet which must be provided with the suitable proportions according to the characteristics of each person. It’s all the nutrients and energy needed to do all the daily activities. 2 – AIMS 1 – A physically and mental development. 2 – To modify bad habits and strengthen the good ones. 3 – To choose the food correctly. 3 – CONDITIONS TO EAT WELL 1 – To balance the calories consumed with the ones we need. 2 – The diet must be varied and pleasant. 3 – To eat the adequate proportion of proteins (15%), glucides (5560%), fat (30 -35%), vitamins, water and cereals.

4 – NURISHMENT HABITS Depending on: 1 – The family. 2 – The food concept. 3 – The time it takes us. 4 – The food eaten. 5 – PROBLEMS IN THE DEVELOPED SOCIETIES IN RELATION TO THE NOURISHMENT 1 – Fat exceeds in the meals and absence of carbohydrates. 2 – The 15% of the population don’t eat enough proteins. 3 – Diseases like overweight, cancer, etc. , appear. 4 – A very fast change in the nourishment habits due to the food coming from other cultures. 6 – FOOD’S FUNCTION Fat and glucides give us energy, proteins which help us to grow up since they contribute to give vitamins and minerals.

7 – CLASSIFICATION OF NOURISHMENT: FOOD WHEEL

8 – FOOD PYRAMID It indicates the variety and proportion of food that must be consumed during the whole day. There’s more quantity of food on the base and there’s less on the top.

9 – PIECES OF ADVICE 1 – You shouldn’t leave out any of the five daily meals. 2 – You should avoid eating too much sugar and soft drinks. 3 – You should eat slowly and when you are hungry. 4 – You should avoid unsuitable diets. 5 – You should have adequate calories according to our physic activity: for example, young people between 14 -16 years old, depending on their sex, they can do a kind of activity or another: --- Women: moderate physical activity: 2350 kcal. --- Men: moderate physical activity: 2550 kcal. SUGGESTED BALANCED DAILY MENUS --- Breakfast: 400 -450 kcal. --- Morning snacks: 150 -250 kcal. --- Lunch: 700 -750 kcal. --- Afternoon snack: 150 -250 kcal. --- Dinner: 600 -650 kcal.

FUNCTIONS OF THE DIFFERENT TYPES OF NUTRIENTS WHICH FOOD CONTAINS Glucides and lipids (greasies) are employed as a source of calories, for that reason they have the same energetic mission. They must provide with the 55% from the total energy of the glucides and the 35% of the greasies. Proteins have a primary mission which is the contribution of the substrate for the renovation and the growth of many different structures of the organism. We name this plastic and formative function. They give the 15% from the total energy. The control of many parts in the organism function constitutes the regulative function and it is covered by vitamins and one hundred minerals, as iron, iodine, chlorine…

THE SEVEN GROUPS OF FOOD These groups of food are normally represented in form of a wheel. In the first level milk and derivatives are represented. In the second level there all the meet forms (calf, chicken, pork, lamb…), their derivatives (sausages, ham…), fish, seafood and eggs. The food of these two groups contains essentially proteins of animal origin and they are, therefore, plastic or “trainer” food. The third group is potatoes, dried vegetables and dry fruit. It has an energy imput, but proteins and vitamins are food that combines three functions. Vegetables form the fourth group. They contribute with vitamins and minerals. The same happens with the fruit of the fifth group that contribute the majority of the c vitamin needed. These groups are essentially regulatory. The sixth group involves bread, cereal, sugar and sweets. It is the group of carbohydrates (glucides). On the other hand, the seventh group is the fat typical group, with oil, butter, bacon… The food of these two groups is energetic. We choose one or more products of each group to design the daily menu.

THE SEVEN GROUPS OF FOOD

NEEDS OF ENERGY ACCORDING TO THE AGE --- Girls between 14 -18 years old, 2200 kcal/day approximately. --- Boys between 14 -18 years old, 3000 kcal/day approximately. Always considering the physical activity that they do. DISTRIBUTION OF DAILY ENERGY Breakfast ------------------------ 25% Lunch--------------------------- 30% Snack--------------------------- 15 -20% Dinner-------------------------- 25 -30%

Breakfast can be done intake although it is advisable to do it in two, one when we get up and other at midday. We’ll do the distribution of the calories depending on the sex, boys and girls, and on different ages. We will do a menu with about 2500 calories per day. According to these data, about 637, 5 calories are for breakfast, 255 for the midday snack and the afternoon snack, 765 for lunch and 637, 5 for dinner.

SUGGESTED DIFFERENT TYPES OF BALANCED DIETS Breakfast 1 – Calories: 657. Milk (200 g – 130 kcal), sugar (10 g – 37, 5 kcal), cocoa (10 g – 59 kcal), bread (100 g – 258 kcal), butter (15 g – 112 kcal), jam (20 g – 20 kcal), juice (40 kcal). 2 – Calories: 657, 3 Milk (200 g – 130 kcal), cocoa (10 g – 59 kcal), sugar (10 g – 37, 3 kcal), bun (100 g – 315 kcal), biscuits (20 g – 76 kcal), juice (40 kcal). 3 – Calories: 500, 3 Milk (200 g – 130 kcal), cocoa (10 g – 59 kcal), sugar (10 g – 37, 3 kcal), cereal (100 g – 160 kcal), biscuits (30 g – 114 kcal).

SUGGESTED BALANCED MENUS BREAKFAST: A glass of milk (250 ml), cocoa (20 g), cookies (40 g). A glass of milk (250 ml), cereal (50 g), fruit (120 g). Fresh juice (250 ml), bread (50 g), Burgos cheese (60 g), fruit (120 g). Yoghourt (125 g), bread (50 g), cold cuts of turkey or serrano ham (50 g), fruit (120 g). A glass of milk (250 ml), sugar (10 g), bread (50 g), butter (20 g), jam (25 g). MORNING SNACK: Fruit (120 g) and bread (40 g). Juice (150 ml) and Swiss roll (50 g). Bread (50 g) and cold meat (50 g). Bread (50 g) and Burgos cheese (150 g).

LUNCH: Chick peas (80 g) + sausages (10 g). Sole (100 g). Peach (100 g) Macaroni (80 g). Sausages (50 g) + oil (5 ml). White wheat bread (50 g). Grapefruit. Beans (100 g). Bread (50 g). Rabbit (100 g). Potatoes (50 g). Tangerine (150 g). 3 “delicias” of rice: rice (60 g) and peas (20 g). Carrots (30 g), green beans (30 g), boiled eggs (30 g), ham (30 g), shrimp (30 g), oil (5 ml). Hake “roman style”: hake (120 g), flour (10 g). Pear (100 g), bread (50 g).

NOURISHMENT PYRAMID

MILK, YOGHOURT AND CHEESE

MEAT, FISH, SELLFISH AND EGGS

VEGETABLES

PULSE, POTATOES AND DRIED VEGETABLES

FRUIT

CEREAL, BREAD, RICE, SWEET AND PASTA

FAT AND OIL

CHARACTERISTICS OF A BALANCED DIET: It must fulfil the following conditions: • To contribute enough quantity of energy for the needs of the functioning and development of the organism • To contain forming elements that contribute to the refill of growth of the different biological structures. • To provide the regulatory system with substances that control the different phases of the metabolism • All these substances must keep a proportion among them. A diet is balanced when it allows a suitable state of health. We have to take into account factors like age, and physiological special situation, keeping an appropriate state of health qualifies people to do exercises which demand search type of work.

BREAKFAST • Breakfast is the main meal in the day. It contains the 20/25% of calories we take per day. Having a balance breakfast it must include dairies, fruit and cereals. Apart from this we could also have some meat and sweet baker, only in moderate ingestions. Dairies give us quantity proteins, calcium and A, B and D vitamins. Cereals contain vitamins, minerals, fibre and glucids which provide us energy. Fruit provide us with sugar, water, vitamins, minerals and fibre. • This is an example of balanced breakfast: First we`ll have a fresh orange juice. Then we`ll drink some milk with cocoa and biscuits or a toast with olives oil or butter and jam. We can also have some cold meet and a bun. And you can drink as much water as you want.

A HEALTHY BREAKFAST

DIET • The main aim is elaborating a good diet for teenagers from 14 to 16 years old. • The energetic disponibility of the developed countries (we are among there) is over 3000 kcal person, and the way we eat can be harmful for their health. An excess of fat, proteins, salt and not enough complex glucides, good in fibre with is contained in vegetables and dried vegetables. • Our lifestyle moves away from a healthy lifestyle is which physical exercise, a good balanced diet is basic. • The main healthy problems related to nourishment are obesity, hypertension, arteriosclerosis, diabetes, cancer…

• We will try to elaborate a diet with food teenagers like, but always trying to protect the regional gastronomy and respecting the requirements of a balanced diet. • We have observed that: • · There is a clear predominance of eating meat and derivates against fish intake. • · Abuse of fast food • · Excess of proteins and fat, which give a high contribution of cholesterol and a vegetables shortage intake. • ·Excessive abuse of sweets, ice-cream, frizzy drinks… • ·Unbalanced breakfast, which can mean a lower school performance

SHOPPING TROLLEY We experienced a shopping day to show in a video what kind of food we should take with us in our shopping trolley. As we decided that we need to have a healthy diet, then we made a list of the healthy products we wanted to take: * Dairies: milk, butter, yoghourt, cheese. * Dried vegetables. * Fresh vegetables and fruit. * Pasta. * Meat. * Fish. * Cereals and biscuits. * Nuts. * Olive oil.

SHOPPING TROLLEY