Healthy Food
HEALTH & FITNESS Wake-up, Shake-up: Promoting Health and Fitness GABRIELA–SIMONA BÂRCÃ VICTOR CÃLIN
SIBIU,2014
Healthy Food
This project has been funded with support from the European Commission. This publication reflects the views only of the authors, and the Commission cannot be held responsible for any use which may be made of the information contained therein.
ISBN 2
Healthy Food
HEALTH & FITNESS Part 1: Healthy Food
Sibiu, 2014
3
Healthy Food
A collection of recipes , charts, surveys and other materials carefully selected, written and illustrated by the pupils of Scoala Gimnaziala Nr. 25 Sibiu coordinated by Gabriela Bârcã, project coordinator Victor Cãlin , head teacher
4
Healthy Food
CONTENTS Project Diary………………………………………………...6 Introduction: The Project and Its Logo…………………….…… 8 Breakfast Diary…………………………………….……….. 9 Reflections on My Diet…………..……………………..….…22 Healthy Food Awareness Day………………………..….……. 28 Food Pyramid…………………………………………........31 Healthy Food Recipes…………………………………..….… 38 Traditional Romanian Meal…………………….................. 42 Calories in Food and Calorie Counting……………………..……43 Calorific Value of Meals……………………………………….44 Calorie Value Of Some Food Items…………………………..… 46 A Healthy Diet………………………………………..……. 48 My Favourite Meal-Survey Report…………………….……… 50 Favourite Food Charts………………………………...……… 61 Recipe Based on Certain Criteria………………………….……74 Recipe Designed for a Gymnast………………………...………75 Recipe Designed for a Judoka/ Athlete……………………..…… 78 Project Meeting……………………………………………… 80 Worksheets……………………………………………..…… 88
5
Healthy Food
Crt . Nr. 1.
2nd Year Activities
Date/ Period
Breakfast Diary: Sept. Students asked to keep a weekly record of the types of food 2013 stuffs they have before school starts (or during the morning). This can be through discussions or pictures for younger children. Data collected and shared with partners. Students reflect on what constitutes a healthy breakfast (pictures, photos, multi-media), samples of work posted on web page.
2.
Partnership Healthy Food Awareness Days: Oct. Schools present various foods from other partners’ countries 2013 which students, staff, parents and local community link representatives can sample. Dishes can be prepared by school council or older year groups. An outline of the nutritional value, country of origin etc displayed for each dish. Activities shared on web page.
3.
5th Project Meeting: Spain Exhibition of work from Food Awareness Day; school visit; students sports tournament; interactive outdoor recreational visits; opportunity for teacher development; visit around local area; workshop to plan subsequent joint activities
4.
Nov. 2013
Students to collect data on their favourite foods (for younger Nov. children this can be in the form of painting, collage etc.) and 2013 present findings on web page. Students design and exchange healthy balanced meal ideas based on info from the 'food pyramid'
Partners / People involved
Comenius Team: pupils & teachers
Comenius Team: pupils & teachers; parents; local community
All partners
Comenius Team: pupils & teachers
5.
Students write, draw or video a recipe based on certain crite- Dec ria outlined by teachers’ e.g. calorific value, purpose or audi- 2013 ence. Work exchanged and trialled with partner schools.
6.
Health & Fitness Brochure: Compilation of the students’ previous work with the inclusion of additional information aimed at promoting health education. Brochure also made available to the wider local community. Student Skype sessions.
Jan. 2014
Comenius Team: pupils & teachers ;parents; local community
7.
6th Project Meeting: France; school visit; workshop to evaluate activities to date and create worksheets for following project activities; school-based sports activities; excursion to local sports facility; opportunity for teacher development
Jan. 2014
All partners
6
Comenius Team: pupils & teachers
Healthy Food
8.
Student survey on types of leisure activities in which they Febr. regularly participate. Data presented and shared. 2014
9.
Treasure Hunt: March This activity involves a game in which players try to find 2014 hidden articles by using a series of clues. The clues will be based on sport and health issues. Once all 'hidden' articles are found correctly, the players return to start location where they collect a 'treasure' e.g. free swim pass. Designed to involve all members of the school community. This can be produced as a virtual activity on project web page also.
Comenius Team: pupils & teachers; parents; local/ school community
7th Project Meeting: ROMANIA Apr. workshop on ways forward including evaluation of data 2014 comparisons for next project activity and developments of blog page ; school visit; school-based sports activities & competition; visits to local places of interest; exhibition of students' work
Comenius Team: pupils & teachers parents; local/ school community
10.
Comenius Team: pupils & teachers
All Partners 11.
12.
International Walk-to-School Week 2014. May Daily surveys carried out on modes of transport students 2014 use to get to school. Results recorded, data analyzed and shared with partners. Findings compared to 2013 results. Students encouraged to walk to school through assemblies; competitions; incentives (e.g. stickers/certificates). Student Skype sessions. Comenius Sports Day event: May/ Schools to organize 'international' track and field or multi June -skills activities where all students can take part. Activities 2014 to be decided by each partner to ensure greatest impact on participation, discussed during 7th Project Meeting. Written account, photos or videos shared and posted on web page.
13.
Commemorative book compiled and produced celebrat- June ing the events and activities of our project on health and 2014 sport; including word searches, games, cross-word puzzles etc.
14.
Final (8th) Project Meeting: Turkey June discussion on whole project - areas of success and future 2014 development ideas and contact; student and staff feedback, final report; school visit; cultural excursion; dance activities
7
Comenius Team: pupils & teachers
Comenius Team: pupils & teachers parents; local community Comenius Team: pupils & teachers
All partners
Healthy Food
Wake-up, Shake-up: promoting health and fitness The Project and Its Logo Motto: “Health is a state of complete harmony of the body, mind and spirit. When one is free from physical disabilities and mental distractions, the gates of the soul open.� ~B.K.S. Iyengar
"Wake-up, Shake-up: promoting Health and Fitness" is the title of the multilateral project in which School no. 25 Sibiu, Romania (official name: Scoala Gimnaziala nr. 25 Sibiu, Romania) is involved. This project is aimed to achieve a greater awareness of a healthy lifestyle, to enable all pupils to develop their personal abilities and last, but not least, to create a sense of wonder about the world in which they live. The logo of the project, designed by our school (Gabriela Barca, teacher and Sorin Bratu, 8th grade pupil), shows that by following the rules of a healthy lifestyle, everybody will eventually find the pathway to a healthy living, which will be rewarding. Our partners are schools from seven European countries: Estonia, France, Lithuania, Poland, Spain, Turkey and United Kingdom. Queenswood School situated in Morley, United Kingdom is the project coordinator . 8
Healthy Food
Breakfast Diary Motto: "Eat breakfast like a king, lunch like a prince and dinner like a pauper!"
Start the morning by eating a full, balanced and healthy diet; As the day progresses, start eating light and eat less near the evening. As a result, towards the end of the day, you should sleep easily without feeling too full; Your body will continue to work throughout sleep and be ready in the morning for the cycle again; You should take in consideration if you're a morning person or night/evening as you may
9
Healthy Food
10
Healthy Food
11
Healthy Food
12
Healthy Food
13
Healthy Food
14
Healthy Food
15
Healthy Food
16
Healthy Food
17
Healthy Food
18
Healthy Food
19
Healthy Food
20
Healthy Food
21
Healthy Food
Reflections on My Diet Students reflect on what constitutes a healthy breakfast (pictures, photos, multi-media), samples of work are posted on web page; http://comenius-shakeup.eu/
“We had to keep a diary of our breakfast for a whole week, writing down foods and drinks we had every morning, during the week. When the week finished, we had to divide foods into the traffic light boxes, so now we know which foods we should avoid eating and which we should eat every day. I think we should stop eating fat or fried foods as well as drinking fizzy drinks, or at least to slow them down because they are not healthy at all. Then we should proceed with eating sweets, bread and bakery products, but more cautiously. Fruit, vegetables and natural juice are all included in the green box, so we should get them at full speed ahead. In this way, if we follow all the healthy rules, we will feel better and better every morning.� Anca Albu, 7th grade
22
Healthy Food
Anca Albu, 7th grade
23
Healthy Food
24
Healthy Food
25
Healthy Food
26
Healthy Food
27
Healthy Food
Healthy Food Awareness Day We decided to have this activity at school on the 25 th of October. As we do not have a fully equipped kitchen in school, we prepared some salad, namely Rucola with Pears and Red Beet Salad, which does not require any boiling or cooking. It was very easy to make it and it took about 10 minutes. We wore aprons and each of us had something specific to do. Our team was formed by 13 pupils from the 5th, 7th A and 8th A grades, guided by Mrs. Vasilica Creangă and Mrs. Gabriela Bârcă. We made the salad with rucola leaves, one pear, some cheese and a few olives. For the dressing we used lemon juice, olive oil and honey to taste . We mixed them all and then we all tasted it. It was a great recipe and we had a lot of fun making it! We had a great time making the salad and we took some pictures. Another “cooking” team was that of the 4th grade pupils guided by their teacher , Mrs. Malvina Cupcea. They organized an exhibition with their beautifully decorated food and were pleased to invite us to see and taste the food. Everything was delicious and a delight for the senses! Călbază Stefana , 7th A grade
28
Healthy Food
29
Healthy Food
30
Healthy Food
THE FOOD PYRAMID
Students in our school collected data on their favourite foods . Then they designed a 3-D food pyramid based on healthy principles ; students designed and collected healthy balanced meal ideas based on info from the 'food pyramid' The food Pyramid was made by the 8th grade pupils coordinated by Mrs. Marieta Negrea and Vasilica Creangă.
31
Healthy Food
32
Healthy Food
33
Healthy Food
34
Healthy Food
35
Healthy Food
36
Healthy Food
37
Healthy Food
38
Healthy Food
39
Healthy Food
40
Healthy Food
41
Healthy Food
My Favourite Meal Students collected data on their favourite foods and presented them in different forms : paintings , drawings, written accounts.
Survey Report on Favourite Food The purpose of this survey was to find out the favourite food of the Romanian pupils and some of their eating habits. 73 pupils, aged 11-15 took part in this survey, which was conducted by Mrs. Gabriela Bârcă. Students had to answer the following questions: 1. What is your favourite food? 2. How often do you eat your favourite food? 3. What do you choose between fruit and cakes? 4. What would you choose between fizzy drinks and water? All the pupils were sincere and admitted that they didn’t eat very healthily and that although they are aware of the necessity of improving their eating habits, they can’t help having more unhealthy food and drinks. During the survey, we found out that 37 children liked pizza. They know that pizza is not a healthy food, but they like it and they give arguments saying that they don’t eat it so often. 12 of the pupils questioned like French fries, 9 children prefer eating grilled chicken, 6 of them like eating spaghetti, 5 pupils like eating meat rolls in cabbage leaves, which is a traditional Romanian food and 4 children prefer lasagne. This means that 50,6% of a total of 73 people prefer pizza, 16,4% prefer French fries, 12,3% grilled chicken, 8,2% spaghetti, 6,8% meat rolls in cabbage leaves and 5,6% lasagne. Concerning the frequency pupils have their favourite food, we discovered that 40 children enjoyed eating their favourite food once a week, 10 pupils once a month and 23 twice a month. We also found out that 49 of the pupils questioned preferred fruit and only 24 preferred eating cakes. This is good because fruit are healthier and they help our body and brain work properly. This means that 67% of a total of 73 people eat healthily and 33% should improve their eating habits.
.
42
Healthy Food
A number of 44 pupils admitted that they chose fizzy drinks and only 29 people preferred plain water. They say that they don’t drink juice every day, but they like it and that’s why they prefer this type of drinking when they have to choose. This means that 60% of a total of 73 drink something that isn’t good for them and only 40% drink water which helps us protect our health because doctors say that we must drink at least two litres of water per day. After we had collected all the information, children made some charts which help us see the results at a glance. Conclusions: Too many children eat pizza and they should improve their eating habits; Many pupils prefer eating fruit which is good for their health; More than 50% of children choose fizzy drinks like Coke so they should try to avoid drinking so much coke and replace it with natural juice or water. Denisa Frătean , 8th A grade
43
Healthy Food
BREAKFAST: Toast, butter and honey Milk Apple pie
Lunch: Soup with SEMOLINA dumplings Fish AND Backed potatoes Cabbage and tomato salad fruit salad and Cookies
Dinner: Yoghurt AND cereals A banana
Enjoy your meal!
FRATEAN DENISA, 8th Grade 44
Healthy Food
I like to eat healthily but I want the food to my taste. I like many dishes and eat them with pleasure. I like vegetables, fruit and meat. The foods most commonly eaten by me are: Grilled chicken breast and fries Beef soup Pizza French fries Vegetable salad And the drinks are: Lemonade Orange juice Milk Tea Water
45
Healthy Food
For breakfast, I like to have: a sandwich and a cup of milk.
For lunch, I like to eat: pizza or grilled chicken breast.
My favorites snacks are: cookies, and muffins
For dinner, I like to eat: cereals with milk and sometimes a sandwich with a cup of yogurt.
Ana Florescu, 5th grade
46
Healthy Food
1. My favourite breakfast is:
Cereals and milk 2. My favourite lunch is:
Chicken soup 3.My favourite dinner is:
Toast and tea Vlad ลขeลฃu, 7th grade 47
Healthy Food
48
Healthy Food
49
Healthy Food
50
Healthy Food
51
Healthy Food
52
Healthy Food
Favourite Food Charts
53
Healthy Food
Favorite Food Chart Total number of pupils: 73 Question : What is your favorite food ?
French fries 12 %
Pizza 37 %
Spaghetti 6%
Total 73
Lasagne 4%
Grilled chicken 9%
Meat rolls in cabbage leaves 5%
Iulia Natea , 7th A grade
54
Healthy Food
.
Favourite Food Chart Question: What is your favourite food? Total number of pupils: 73
Food
Number 12 37 4 5 9 6
French fries Pizza Lasagna Meat rolls in cabbage leaves Grilled chicken Spagetti Total number of pupils
73
Popa Ĺžtefan, 7th A grade 55
Healthy Food
FAVOURITE FOOD CHART
TOTAL NUMBER OF PUPILS: 73
What do you choose between fruit and cakes?
Frătean Denisa 8th Grade
56
Healthy Food
57
Healthy Food
Favourite Food Chart Question: What is your favourite food? Total number of pupils: 14
58
Healthy Food
Favourite Food Chart Question: How often do you eat your favourite food? Total number of pupils: 14
59
Healthy Food
My Favourite Food
Total number of students: 73 Question: What is your favourite food? Food
Number
Pizza French fries Grilled chicken Spagetti Meat rolls in cabbage leaves Lasagna
37 12 9 6 5 4
Frătean Denisa, 8th Grade
60
Healthy Food
My Favourite Food Total number of students: 73 Question: How often do you eat your favourite food? How often …?
Number of pupils
once a week
40
once a month
10
twice a month
23
Frătean Denisa, 8th Grade
61
Healthy Food
My Favourite Food Total number of pupils: 73 Question : What do you choose between fizzy drinks and water?
Florescu Radu 8th grade
62
Healthy Food
My Favourite Food Total number of pupils: 73 Question : What do you choose between fruit and cakes?
Florescu Radu 8th grade
63
Healthy Food
My Favourite Food Chart Total of Pupils :73 Question1: What is your favourite food?
Question 2: How often do you eat your favourite food?
Andrei Florescu 8th A grade
64
Healthy Food
My Favourite Food Chart Total of Pupils :73 Question3: What would you choose: fruit or cakes?
Question 4: What would you choose: fizzy drinks or water?
Andrei Florescu 8th A grade
65
Healthy Food
66
Healthy Food
Breakfast
My Favourite Food Chart Total of Pupils : 50
Lunch
Dinner
Andrei Florescu 8th A grade 67
Healthy Food
Recipe Based on Certain Criteria
We all have heard about Nadia Comaneci and her excellent performance as a gymnast. But few of us have thought of her sacrifice as a child, of the eating restrictions she has had all through her life .That is why she was- and still is- a remarkable person. Most nutritionists say that “Food is fuel” and if you want to have energy for peak performance you have to fill up your tank with quality "gasoline." If you want to have energy for normal daily life, or try to lose pounds and inches, you still need to eat right. So, it is good to “fuel by day and diet by night." The proverb “Eat breakfast like a king, lunch like a prince and dinner like a pauper!" is a simple and great way to remember how to eat throughout the day. You should start the morning by eating a full, balanced and healthy diet. As the day progresses, you should start to eat light and eat less near the evening. Don't waste calories on a giant dinner or dessert. Vegetables are known to be good for diet. They are loaded with vitamins, minerals and fiber. According to some nutritionists, a man needs about 3 cups of vegetables per day, and a woman about 2.5 cups. A good vegetable soup is an excellent and nutritious meal, satisfying all the basic food groups; they warm the body and comfort the soul. Vegetable soups can be adjusted with a variety of ingredients to work perfectly for any season. A balanced, healthy diet that provides all the essential nutrients will help develop and maintain lean muscles as well as gives confidence for an athletic performance that is required as a gymnast.
68
Healthy Food
Healthy Recipe for a Gymnast Potato and Carrot Vegetable Soup
Ingredients and directions:
Dice a Âź cup of the following: potatoes, carrots, chopped cabbage and turnips. Finely chop an onion. Add the diced ingredients to a big stock pot with 2 cups of water, a pinch of salt and bring to the boil. While it is cooking, sautĂŠ the onion in butter and then add it to pot. Add a cup of diced tomatoes to the mixture and a cup of chicken broth. Finally add your favorite spices and herbs for more flavor( e.g. thyme) Once the soup base is boiling, let simmer for 30 minutes. Serve hot.
Tips on How to Make a Vegetable Soup Healthier? Use low fat dairy such as skim milk Substitute heavy cream for yoghurt Substitute hard cheese for less fat cheese like low-fat ricotta Replace any butter with olive oil Add rice or noodles to your vegetable soups for more carbohydrates and to keep you full for longer.
69
Healthy Food
* Nadia Comaneci has got 10 score, 7 times ! * It happened at the 1976 Summer Olympic Games , in Montreal ;
* "She knew no fear. She walked across the balance beam like it was the sidewalk." (Bela Karoly, her coach) ; *During her career she won a total of five gold, three silver and one bronze medal;
* She remains involved in gymnastics;
* She was inducted into the International Gymnastics Hall of Fame in 1993.
70
Healthy Food
Add iron and steel To beauty and grace Stir in the will to win With a bright smiling face Blend in love For a Sport And a friendship within Fold in bruises and bumps On the surface of skin Mix in soft flowing arms And straight pointed toes With a twist of the head To complete the pose Pour in loyalty and dedication For the rest of the team For the gymnast is striving To fulfill A dream The contest lasts for moments, though the training has taken years. It wasn’t the winning alone that was worth the work and the tears. The applause will be forgotten, the prize will be misplaced, but the long hard hours of practice will never be a waste. In trying to win you build a skill, you learn that winning depends on will. You never grow by how much you win, you only grow by how much you put in. So any new challenge you have just begun, put forth your best and you have already won. W. A. Clennan
71
Healthy Food
72
Healthy Food
Breakfast
Omelette
2 slices granary toast with Jam Natural Fat-free Yogurt- small pot Small piece of fruit
Lunch
Chicken pasta salad
Snack Dinner
2 slices of malt loaf
4 tablespoons whole-wheat pasta Fruit juice
Chili Con Carne (using 125g lean mince beef, 150ml chopped tomatoes, 1
green chili, one onion, 100g kidney beans).
cu, 5th grade
Ana Flores73
Healthy Food
PROJECT MEETING
FUNDACIÓN OBRA SOCIAL CULTURAL SOPEÑA (OSCUS) BADAJOZ Project meetings are wonderful opportunities for getting to know the partners, talking and sharing our experience in order to learn and discover new things together. At the project meeting at OSCUS, Badajoz, one of the project partners, the Romanian school was represented by Mr. Victor Călin, head teacher and by Mrs. Gabriela Bârcă , project coordinator. Our meeting in Badajoz, Spain, took place in the first days of November 2013 and it was the 5th planned project meeting. We enjoyed the friendly atmosphere of the school, the activities that were organized by the host school, as well as the visits to some the most important sights of Extramadura Region: Badajoz Town Hall and Archeological Museum; Merida- Roman Theater and Museum; Almendralejo- Wine Cellar and the trip to Lisbon- simply amazing. Representatives of all eight partner countries actively cooperated in reaching the goals and developing relationships for future development of the project. Gabriela Bârcă, Project Coordinator
Victor Călin, Head Teacher
74
Healthy Food
Photos taken during Badajoz project meeting
75
Healthy Food
WORKSHEETS
Day and time
Foods eaten
Drinks
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
76
Healthy Food
Wake up, Shake up 2013-2014
REFLECTIONS ON MY DIET -WorksheetHow do you usually feel in the mornings? Did you feel better on one day than on the others? Look back at your diet. Divide foods and drinks into the traffic light boxes to show which foods and drinks you need to:
~ Stop or slow down:
~ Proceed with caution:
~ Full speed ahead:
~ ~ ~
What are the top 3 things you could do yourself a healthier start to each
to give day?
How do you rate your breakfast diet – marks out of 10?
77
Healthy Food
Wake up, Shake up 2013-2014
Total number of students: 73 Question: What is your favourite food? Food
Number
Pizza
37
French fries
12
Grilled chicken
9
Spagetti
6
Meat rolls in cabbage leaves
5
Lasagna
4
78
Healthy Food
Wake up, Shake up 2013-2014
My Favourite Food Worksheet Total number of students: 73 Question: How often do you eat your favourite food? (once a week, once a month, twice a month)
How often ‌?
Number of pupils
once a week
40
once a month
10
twice a month
23
79
Healthy Food
Wake up, Shake up 2013-2014
My Favourite Food Worksheet
Total number of students: 73 Question: What do you choose between cake/ cookies and fruit ?
Ĺžcoala Gimnazială nr. 25 Sibiu Wake-up, Shake-up: promoting health & fitness Comenius Multilateral Project 2014
My Favourite Food Worksheet
Total number of students: 73 Question: What do you choose between plain water and fizzy drinks?
80
Healthy Food
Wake up, Shake up 2013-2014
A HEALTHY DIET
Plan a healthy diet for a day. Write and draw the foods you would suggest for a healthy breakfast, lunch, dinner.
BREAKFAST- the first meal of the day, usually eaten in the morning
LUNCH- the main meal of the day, eaten at midday
DINNER- a light, evening meal
81
Healthy Food
Wake up, Shake up 2013-2014
MENU FOR THE WEEK Plan your meals for next week using text or pictures.
breakfast
Day
Lunch
Meal monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
82
Dinner
Healthy Food
Wake up, Shake up 2013-2014
THE MEAL
For each question, write the name of the food that is the healthier choice. Banana or candy bar? Soda or water? Carrots or potato chips? Cheeseburger or grilled chicken? What are your favorite healthy foods? Write them down. ______________________________________________________________ ______________________________________________________________ ______________________________________________________________
3. My healthy eating checklist: I will try to eat every day 2 cups of vegetables 2 cups of milk/ yoghurt meat and eggs 2 cups of fruit 3 slices of bread
83
Healthy Food
...Joan Amos Comenius (1592-1670) was an educator who worked for peace and unity between nations?
...Comenius was born in what is today the Czech Republic? He was convinced that education was the only way to achieve full human potential? ...The choice of the name COMENIUS for a part of the Lifelong Learning Programme is a reminder of Europe's rich educational heritage?
84
Healthy Food
Quotes about Healthy Eating
“The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.” ~Mark Twain “To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.” ~William Londen
“Early to bed and early to rise, makes a man healthy wealthy and wise” ~Benjamin Franklin
85
Healthy Food
86