HEALTHY DIET

by Cristina García Calap, 2014 I.E.S. J. RODRIGO BOTET, MANISES

SPAIN

IntroductionA Healthy Diet and Our Body

Mediterranean Healthy Pyramid

Mediterranean diet

The Plate Model

The Main Food Groups

Fruit and Vegetables

Grains and Pulses

Dairy Products

Sugars and Fats

Vitamins and Minerals

If our bodies are human machines

food is our fuel.

Eating properly and regularly is

really important

How well we eat, affects how well

our bodies work and how long we

live.

It is especially important that we

eat healthily as adolescents, as we

are still growing and developing.

A healthy diet is sometimes called

a balanced diet as it needs to

consist of different types of foods.

Mediterranean diet is a balanced

and healthy diet

Children that eat breakfast get better scores

in tests than children that don’t!

A Healthy Diet and Our Body

Mediterranean Healthy Pyramid

Mediterranean Diet The Mediterranean diet is a modern

nutritional recommendation but

typical and traditional in Greece,

Italy and Spain

It includes:

proportionally high consumption of

olive oil, legumes, unrefined cereals,

fruit, and vegetables,

moderate to high consumption of

fish,

moderate consumption of dairy

products (mostly as cheese and

yogurt)

and low consumption of meat and

meat products

Back to Introduction

The Plate Model

These are the correct

proportions of food that

should have a plate

Back to Introduction

Fruit and Vegetables

Back to Main Food Groups

Every day we should eat at least 5 portions of

fruit and vegetables.

Fruit and vegetables give us fibre, vitamins and

minerals.

Grains and Pulses

They form a staple part of the diet for

people all over the world.

Grains and pulses give us carbohydrates

and proteins.

Carbohydrates give us the energy to carry

on with our day-to-day lives.

wheat

corn

ricelentils beans

Dairy Products

Back to Main Food Groups

Dairy group give us proteins and fats.

They are also a good source of calcium

which is good for bones and teeth.

Meat, Fish and Eggs

Back to Main Food Groups

The main nutrients derived from meat are proteins,

but it also gives us fats and some minerals.

Nuts are another source of protein.

Athletes eat lots of protein; they help to build

muscles.

Sugars and Fats

Back to Introduction

We need to limit our intake of refined

sugars (these are empty calories)

because we stored them as fats

- A small amount of fat is important for

health

- Eating too much fat is unhealthy

(cholesterol and overweight)

- Olive oil is better than butter because it’s

an unsaturated fat

Vitamins and Minerals Our bodies need vitamins and minerals:

Vitamin A Helps maintain eyesight

Potatoes, carrots

Vitamin B Help body make protein

Green leafy vegetables

Vitamin C Healing skin,

preventing colds Citrus fruit, tomatoes

Vitamin D Strengthen bones

Milk Sunlight

Vitamin E Helps strengthen cells

Vegetable oils, nuts

Iron Healthy blood

Green leafy vegetables

Back to Introduction