Transcript Healthy Eating - Comenius

Healthy Eating – MAD?
By Ashley and Andrea
‘Making A Difference’
Comenius-ECO Project
Andrea & Ashley
Healthy Eating
What do you think healthy eating is?
Being a certain weight?
Eating lots of fruit and vegetables?
Exercising lots?
Andrea & Ashley
Being healthy…
This consists of having a balanced diet
and carrying out some form of exercise
for at least 30 minutes a day.
Andrea & Ashley
What is a healthy diet?
This is the
eat
well plate
Andrea
& Ashley
What’s inside a balanced diet?
1. Fruit and vegetables- Vitamin C,
Carotenes, Folates and Fibre. They
have also been proven to reduce the
risks of some cancers.
2. Meat, fish etc- Iron, Protein, B
vitamins, Zinc and Magnesium.
Andrea & Ashley
What is in a balanced diet?
• 3. Foods containing fat and drinks
containing sugar- essential fatty acids
and also necessary salt and sugar to
perform daily tasks such as movement.
• 4. Milk and dairy foods- Calcium,
Protein, Vitamin B12, Vitamins A + D.
Milk and dairy products help to keep the
bones strong.
Andrea & Ashley
What’s in a balanced diet?
5. Bread, rice and potatoescarbohydrate, fibre, some calcium and
iron, B vitamins.
Andrea & Ashley
Unhealthy diets
Andrea & Ashley
Eating disorders
With the recent added pressure from magazines and
television many young people are struggling with the
pressure to be “perfect”.
• Only 25% of young women were happy with their
weight.
• 20% of young women diet either all or most of the time.
• 22% of young women admit to staying at home because
they didn’t think they looked good.
• 61% of women feel inadequate compared to the media's
image of beautiful women.
Andrea & Ashley
Anorexia
• eating disorder where people starve
themselves.
• usually begins in young people around the
onset of puberty.
• extreme weight loss occurs.
• People suffering from anorexia are very
skinny but are convinced that they are
overweight.
• excessive exercise, intake of laxatives and
not eating.
• It can cause brittle bones, lack of minerals,
bulimia and even death.
Andrea & Ashley
Bulimia
• Men and women who live with Bulimia
seek out binge and purge episodes -they will eat a large quantity of food in
a relatively short period of time and
then use behaviours such as taking
laxatives or self-induced vomiting -because they feel overwhelmed in
coping with their emotions, or in order
to punish themselves
Andrea & Ashley
Binge eating
•Eat more quickly than usual during binge episodes
•Eat until they are uncomfortably full
•Eat when they are not hungry
•Eat alone because of embarrassment
•Feel disgusted, depressed, or guilty after overeating
Andrea & Ashley
The effects of an unhealthy diet
Heart
disease
Unhealthy diets can causeEye damage
Metabolic
syndrome
Serious weight
gain or loss
Emotional
problems
Stress
Cholesterol levels can
dangerously increase
Social
problems
Type Two diabetes
can occur
High blood
pressure
The risk of cancer
increases
Lack in confidence
Andrea & Ashley
Circulatory
problems
How can this be prevented?
No matter what weight you are a healthy diet
and exercise routine is essential to maintain a
healthy weight and body.
Getting more active, alongside a healthy diet,
is a great way to burn extra calories, help you
lose weight and give you more energy.
When we eat more food than our body uses
during the day, it gets stored, usually as fat,
and we put on weight.
Andrea & Ashley
A healthy lifestyle
• Inside a healthy lifestyle a balanced
diet and exercise should be carried out
daily.
• Exercise should be done around 5 times
a week for 30 minutes each session.
• The best ways to exercise is by …
Andrea & Ashley
aerobics
Walk
swimming
gardening
Walk up
the steps
House work
Get of the bus a
few stops early
Andrea & Ashley
Park
Fast food meal >
a home made
roast dinner
Snack swap
Buns > a
fruit salad.
Sweets> frozen lower
fat yoghurt
Popcorn > apple
Biscuits > crackers
Crisps > raisons
Fruit gums > yoghurt
flavoured raisins
Fried foods >
grilled foods
Chicken nuggets >
roast strips of
chicken
Chocolate bar > cereal bar
Chips > mashed or boiled potatoesAndrea & Ashley
Cheese > yoghurt
The benefits of a healthy diet
weight
management
Reduce
constipation
reduce risk for stroke and
other cardiovascular
diseases
reduce the risk of
coronary artery
disease.
protect against certain
cancers, such as mouth,
stomach, and colon-rectum
cancer.
help decrease bone
loss and reduce the
risk of developing
kidney stones.
reduce risk for type 2
diabetes.
Andrea & Ashley
8 tips for eating well
1. Base your meals on starchy foods
Starchy foods such as bread, cereals,
rice, pasta and potatoes
2. Eat loads of fruit and vegetables
3. Eat more fish
4. Cut down on saturated fat and sugar
(likes cakes, pastries, butter etc)
5. Try to eat less salt.. Less than 6g a
day
Andrea & Ashley
8 tips for eating well
6. Get active and try to maintain a
healthy weight.
7. Drink plenty of water, about 6 – 8
glasses
8. Don’t skip breakfast- it provides us
with the energy we need to face the
day.
Andrea & Ashley
Portion sizes
“me size meals”
• Many people still don’t know what a
portion size is.
• Cereal bowls these days are a lot bigger,
try not to fill them up as much.
• Brain power- it takes your brain several
times to figure out if it likes something
or not, so if you don’t like broccoli keep
trying!
Andrea & Ashley
Portion size
• Slowly does it! – Try and eat your meals
more slowly so you can enjoy your food
more. Also you will feel more full if you
do so.
YOUR PORTION SIZE SHOULD BE THE
SIZE OF YOUR HAND
Andrea & Ashley
Guess the calories
490 Calories
990 Calories
302 Calories for
87 grams.
265
calories
291 calories
154 Calories
520
Calories
5 tsp= 100
calories
Andrea & Ashley
385 Calories
Andrea & Ashley