Transcript CALCULATING THE COSTS OF A HEALTHY DIET

CALCULATING THE COSTS OF A
HEALTHY DIET
Hello!
• Our assignement is to show you how a
healthy diet isn’t expensive or unpleasant.
• To have a good diet is very important so
you can avoid future problems, physical
and psycological.
• Let’s see some of the portuguese’s mistakes...
Mistakes
• Most people don’t have or know what a healthy diet
is and don’t inform themselves on how to improve
their habits.
• Many say that to have a good diet you must spend a
lot of
• People have developed a bad habit of eating
constantly or too much.
• Let’s look at some examples...
Examples
This is Joana, she’s 8.
Breakfast: Nestum (Oat meal)
Middle of the Morning: glass of milk+cake
Lunch: Meat+potatoes+salad
Tea: juice+sandwich
Dinner: Meat+rice+ice-cream
Before bed: cup of milk
Eating too much artificial food
Not enough variation on the diet
Meet Tânia, she’s 17.
Breakfast: Skips it
Middle of the Morning: Also skips it
Lunch: Soup and fruit
Tea: Yogurt
Dinner: Plate of soup+meat/fish+potatoes+salad+fruit
Breakfast is the most important meal of the day
You shouldn’t skip meals
Along the day you must have 5 meals minimum
Here is Jorge,he’s 24.
Breakfast: Cereals+milk
Middle of the Morning: Milk and coffee+cake
Lunch: Sandwich
Tea: Candy bar
Dinner: Meat+ salad
Having snack like food.
Non complete meals.
Find out more about Bruno, he’s 17.
Breakfast: Skips it
Middle of the Morning: Juice+waffle
Lunch: Meat+ rice/potatoes
Tea: Sandwich
Dinner: Meat+rice/potatoes
Consult your nutricionist for help on balancing your diet
Try to guide your meals with the help of the food wheel
Not enough amount of vegetables
But what is really a correct diet?
• To have a nutrition
that satisfys your
body you will need:
THE FOOD WHEEL
• You need about 2900 calories per day.
• The important is that you give the energy to your
body in a correct way and with no excess.
• The food wheel is indispensable because she gives
you what you should provide to yourself and in
which quantity.
• You shouldn’t stay more than 2 hours without
eating
• Breakfast is the most important meal of the day.
-In the morning, when you get up, after so
many hours without nourishment, you must
provide to your body more or less ¼ of the total
calories needed per day.
-Since you get up to your first meal shouldn’t
pass up to 30 min.
• You eat more fruit and vegetables.
• Eat more starchy food such as rice, bread, pasta
and potatoes.
• You should prevent the consume of fats, salt and
sugar.
• Eat some protein-rich foods such as meat, fish,
eggs and pulses.
• Consume everyday milk and dairy includes milk.
A healthy daily menu
-Breakfast
-A cup of milk+some crackers with cheese and
marmalade+a banana
423 kcal
0.64 €
453 kcal
1.06 €
478 kcal
0.60 €
or
-1 glass of natural orange juice+1 bagel with
strawberry jam
or
-Cereals+milk+some cookies with honey
-Middle of the morning
-An apple
55 kcal
0.13 €
-Lunch
-Pork chops+salad+spaghetti
925 kcal
0.77 €
-By the afternoon
-A slice of homemade cake+a glass of milk
220 kcal 0.46 €
-A little before dinner
A pear
59 kcal
0.65 €
-Dinner
-Grilled robalo (very light and tasty
fish)+potatoes+carrot salad+2 kiwis+egg pudding 788 kcal 3.65 €
-Midnight snack
-An apple+some cookies
168 kcal
0.19 €
Total:___________________________________________+/-2668 kcal _ +/6.91€
As we wished to prove, a healthy diet can be affordable
and if you think not in a day but in the monthly costs you have, just
see how much you can save. One more thing, all the data we used was
firmly calculated and verified, having been all the values checked and
adjusted to the portions we eat in a day.
Work made by:
• Ana Cesário
• Ana Marecos
• Cheila Durão
• Mariana Martins
• Tânia Medeiro