Healthy Living “If you don’t take care of your body, where are you going to live?”
Copyright
The information contained in this book is part of the project done by the group 3º ESO A 2015-2016., “A Healthy Breakfast”. The teachers who have participated in organising the “healthy breakfast activity” have been María Dolores Rodríguez Álvarez, classical studies, Marta Casariego Ramínez, biology teacher and Carmen Nieves Hernández Brito, English teacher, who has directed the edition of this book. This is part of the CLIL program, and also the Erasmus+ K1 School Mobility Project the IES Canarias Cabrera Pinto are involved in. The video also features some students from the group 4º ESO CLIL 2015-2016, while they were doing a solidarity run organised by the PE department. (December 2015). The audio has been recorded by Ana Jing García Pérez-Febles from the group of 4º ESO.
i
Dedication
We are convinced starting the day with a healthy breakfast is the best thing we could do. We know there are some student who don’t have anything for breakfast. Creating healthy habits in young people is important. We are aware classes start very early in the morning, and some teenagers don’t get up in time to have a healthy breakfast. Other students, can’t manage to have any milk so early in the morning. In this book we have aimed at insisting on how important breakfast is, and offering a wide variety of options for healthy breakfasts our students enjoy. We hope this book is useful for all the students. #
#
#
#
#
#
#
#
#
#
#
#
#
#
#
#
#
#
Carmen Nieves Hernández Brito
ii
Breakfast is the most important meal of the day
All experts on nutrition agree breakfast is the most important meal because our bodies need energy after a long fast during the night. Having breakfast is beneficial for students academic achievement, contributes to weight loss, prevents heart disease and diabetes type 2.
“What experts say about breakfast� Skipping the first meal of the day increases the chances of becoming obese, developing diabetes or even having a heart attack according to some evidence by doctors in the US. After a study carried out by Dr. Pereira and collegues at Harvard Medical School, they have found out that people who ate breakfast everyday were a third less likely to be obese compared to those who skipped the meal. In addition, they were more likely to have blood sugar problems, which increase the risk of diabetes or having high cholesterol, which is a known risk factor for heart attack. The researchers believe that eating first thing in the morning may help to stabilize blood sugar levels, which regulate appetite and energy. They suggest that people who eat breakfast are less likely to be hungry during the rest of the day and are, therefore, less likely to overeat. Researchers studied what foods were more likely to help people stay healthy. Their conclusions are that whole gran cereals are beneficial. All experts on nutrition agree breakfast is the most important meal because our bodies need energy after a long fast during the night.
4
There are other studies on the effects of breakfast on behavior and academic performance in children and adolescents. We have read an article in the magazine, Frontiers in Human Neuroscience, “The Effects of Breakfast on Behavior and Academic Performance in Children and Adolescents ”by Katie Adophus, Clare L. Lawton and Louise Dye. According to them “the evidence suggests beneficial effects of breakfast for on-task behavior in the classroom”. In addition, there is ”a positive effect on school performance, particularly mathematics grades and arithmetic scores”. Regarding behaviour, the positive effects of having breakfast are more difficult to prove, “probably due to the difficulties surrounding accurate easures of behavior which are inherently subjective in nature”. After all the investigation work we have done, we can say having a healthy breakfast is the key to a better health, and it improves students academic achievement. So, we should all start the day with a nice healthy breakfast.
5
CapĂtulo 1
7 choices for a healthy breakfast
For a healthy breakfast you need to eat all types of nutrients: carbohydrates, lipids, proteins, minerals and vitamins. Depending on the food you like, you can have dierent food for your breakfast Here are some of our favourite breakfasts.
Breakfast 1
”Serrano ham and fruit juice” It contains bread, serrano ham, tomato, olive oil, yogurt, and fruit juice. This breakfast is rich in carbohydrates, proteins, and vitamins. It is really tasty and filling for a full morning of energy. You also have the possibility of taking some yoghurt, if you think your breakfast should contain some dairy products too. It is very popular in many regions of Spain Catalonia, Valencia, Andalusia, etc. Preparation: 1. Slice the bread, preferably whole grain, and grill it. Then cut a tomato and slice it too. 2. Pour some olive oil on the bread, rub the tomato on it and add a slice of serrano ham. 3. For the fruit juice, pick up different fruits you have at home: orange, pear, apple, mango, papaya, banana, passion fruit, and make some juice. We suggest orange and pomgranade. It is delicous and full of vitamins! Team members: Paola Barbuzano García, Emma Fuentes Darias, Elisa Marrero Gutiérrez, Carlota Morales Pérez, and Silvia Pérez Suárez. 7
Breakfast 2
“Serrano ham, yogurt and fruit” It contains different types of fruit, almonds, yogurt, bread, serrano ham and tomato. Remember that having breakfast is necessary to feel better, think clearer and play harder at school. Our breakfast doesn’t contain milk. So, it is suitable for people who have slight lactose sensititivity. Yogurt and fruits are our choice. As carbohydrates are digested very quickly, we have included some low fat proteins in our breakfast too, yogurt and serrano ham. It is very nutricious because it contains carbohydrates, proteins, vitamins and minerals. And so tasty! Preparation: 1.& Put some yogurt in a bowl, preferably, unflavourred traditional yogurt, add a choice of fruit cut in small pieces and some nuts: apple, banana, almonds. You can add the fruit you have at home or the one you like best: pear, kiwi, strawberries, etc. 2.& Take a slice of bread and add some serrano ham and a slice of tomato. You can grill your bread if you have time. 3.&
Prepare an orange juice.
Team members: Ainé García Morini, Andrea Gisbert Camacho, María Expósito Expósito, Andrea Martín Borges and Paula Padrón Dios. 8
Breakfast 3
“Nutritious farm breakfast” It contains bread, cheese, ham, butter, jam, eggs, cocoa powder, milk and orange juice. This is a protein rich breakfast. Proteins play an important role in building and repairing our body tissues, producing hormones and digestive enzymes, and transporting nutrients, oxygen, and waste. Starting the day with a healthy breakfast can optimize our brain's ability to send messages to the rest of our body. Milk contains carbohydrates, proteins, fats, vitamins and minerals. All the other products in our breakfast have proteins, some minerals, vitamins, fats, and carbohydrates. We have included orange juice, which contains vitamin C. We suggest wholemeal bread because it contains a lot of fibre, which is necessary in our diet. It is a delicious breakfast for cold rainy winter days. Preparation: 1. Take a slice of bread and add the cheese and ham. You can choose butter and jam if you prefer something sweet. 2. Boil an egg and make an orange juice. 3. Pour a glass of milk and heat it, then add some cocoa powder. Team members: Silvia Díaz Acosta, Irma Pestana Castells, Nadine Perea Baullosa, Jairo Rodríguez Visuert, and Enrique Santolaya Fabianni. 9
Breakfast 4
“Cheese and ham sandwich” It contains bread, butter, cheese, ham, milk and a fruit juice. If your are cold and you feel you need lots of energy for a busy day at school, try this nutritious breakfast. which will surely warm you up You will feel “full of beans” for your classes, alert and foccused! You need a toaster, to prepare a cheese and ham sandwich. We suggest drinking something warm, as a glass of milk with cocoa, an orange and mango juice, or some yogurt. Preparation: 1. Take two slices of bread, spread some butter on them, a slice of cheese and ham, and put it in the toaster until it is ready. 2. Put some mango and orange juice in the mixer. 3. Add some cocoa powder to you glass of milk and stir it. Team members: Ico Botanz Sosa, Miranda de la Torre Rivero, Mariano gonzález-Martín Peñasco, and Alejandro Henríquez Bermejo.
10
Breakfast 5
“Cereals on your milk or yogurt” It contains cereals, almonds, nuts, raisins, fruit, milk or yogurt. Having cereals for your breakfast is recommended by experts. It is healthy because cereals are rich in complex carbohydrates, which give us energy, and help to prevent many illnesses, especially colon disorders, as they have a lot of fibre. Together with milk and nuts, they provide us with proteins, fats, lipids, minerals, vitamins and enzymes. Avoiding sweetened cereals is a good idea, because they sometimes have extra sugar added. You can make some changes, for example, add some pieces of fruit, or you can have your cereals with yogurt, if you prefer. Preparation: 1. Cut some fruit in small pieces. We suggest banana and pear. 2. Add some cereals, almonds, nuts and raisins. 3. Finally, pour the milk or yogurt. Team members: Carlos González Calimaro, Pablo Correa Prieto, José Ignacio Hernández Cabrera, and Andrea González Rodríguez.
11
Breakfast 6
“Delicious smoothies” It contains a variety of fruits, milk, bread and some cured turkey. If you want to start your day with a breakfast which is rich in vitamins, proteins and carbohydrates, but low on fats, go for a smoothie. It is a light refreshing breakfast, with all the nutrients you need. We suggest strawberries and banana, but papaya and mango are also delicious choices. It is a good idea to take the fruits which are in season. Try different ones. There are wonderful combinations! You will get a breakfast full of antioxidants and at the same time rich in calcium for your bones. Then add some extra protein rich ingredients such as some turkey with a slice of bread, and you won't feel hungry until lunchtime. It is a low calorie breakfast. We recommend it for people whose metabolical rate is not too high, or people who want to have the cholesterol under control. Preparation 1. Cut the fruit and place it in the blender, add some milk., whirl the fruit and serve it. 2. Take a slice of bread and put some cured turkey on top. Team members: Diego Baquero Pérez, Victoria de Crespi Bilbao, Pablo Pérez Ramos, Daniel Quintín Arteaga, Mafalda Ramos Fernández. 12
Breakfast 7
“Gofio and milk, traditionally Canarian” It contains gofio, milk, raisins and almonds” In the past most people in the Canary islands used to have a bowl of hot milk with “gofio”. We asked an expert, the pediatrician Mr. Pedro Fuster, to know if this is still considered a healthy breakfast. He said of course it is. Gofio supplies important nutrients such as complex carbohydrates, some aminoacids, minerals ( iron, calcium, magnesium, potassium and sodium) and vitamins (B1, B2, B3). If you also add milk, you will have a rich nutritive breakfast. We suggest having some almonds and raisins with it. You can also add dried figs if you prefer. Apart from minerals, they also contain a lot of fibre, which is very good for your bowels. Preparation 1. Heat the milk and put it in a bowl. 2. Add some gofio and stir it. You can also add some almonds and raisins. Team members: Marta Casariego Ramírez and Carmen Nieves Hernández Brito.
13