2nt Primary School of Ialisos Rhodes-Greece
LEARNING ABOUT HEALTHY LIFESTYLE
Students’ nourishment Students study, run, play, have fun, learn, grow up, develop, exercise and as a result get tired. Therefore they need energy and not saturated fat. What should they eat? An extremely valuable meal We tend to forget it most times, we avoid it or we sacrifice it to get more sleep. We devalue it and ignore its importance. Which meal is it? Breakfast of course! Children’s breakfast (alternative solutions-ideas) • •
A yogurt 1,5% fat, two pieces of toast with butter and or jam, a fruit or •
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A cup of milk 1,5% fat with 40 gr. of brown cereals, a fruit or honey
A glass of natural orange juice, a toast or
A glass of natural juice, two pieces of toast, 30 gr. fruit
of cheese, a
Snacks for school • • • •
A toast, a fruit or
A small round bread, a fruit or
A yogurt with fruit, a glass of juice or
Home-made piece of cheese pie or spinach pie, a fruit or •
Home-made piece of cake, a fruit Afternoon snacks
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A glass of fresh juice, three rye bread crackers with 30 gr. of cheese or • •
A little sweet treat, a fruit or Yogurt with honey, a fruit Dinner
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A toast, a glass of milk 1,5% fat, fruit salad or An omelet (once or twice per week) or
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Three small pieces of chicken or pork (once or twice per week) or • •
Mixed salad with cheese and three piece of turkey or
A glass of milk 1,5% fat with 40 gr. of cereals, a fruit salad or •
Half of the portion you have eaten during lunch.
Ten nutritional pieces of advice which can improve students’ performance at school
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We begin the day with a complete and balanced breakfast •
We bring the snack our mum has prepared only
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Lunch is a very important meal. It should include all food groups (bread, proteins, vegetables, fruit, and olive oil). There should be a variety of foods which will whet our appetite and ensure all nutritional components intake •
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We should never forget an afternoon snack
Dinner should be lighter than lunch as we don’t exercise enough and use less energy •
Increase the consumption of fruit and vegetables in our every day meals
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Reduce the consumption of unhealthy snacks rich in fat and sugar
Increase the consumption of cheese in our day meals
every
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Take up a sport that will help us stay fit
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School years are considered to be the most suitable period during which we lay the foundations for acquiring healthy eating habits. Rules of proper nutrition (eating habits) •
Always be sited when you eat • •
Never miss breakfast
Remain calm while you eat •
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Eat slowly
Avoid watching TV during meals • •
Avoid fizzy drinks
Eat regularly, small portions
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Eat vegetables, soup, brown bread, fruit •
Have snacks which are home made • •
Eat regularly
Drink lots of water every day • •
Avoid sugar
Use olive oil in your food
Valuable pieces of advice •
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Variety: there isn’t a single group of food that offers all the vitamins we need as human beings. It is important to include all food groups in our every day diet.
Balance: maintain the balance in your everyday nutrition by eating more foods which are found in the Food Pyramid (fruit, brown bread and vegetables) and less food that belongs to the meat and dairy product group. Fat (such as butter, margarine) oil, sweets (candies, fizzy drinks) which are at the top of the Pyramid should be consumed in small quantities. They may taste nice but they lack adequate nutritional value.
Basic rules in shopping that will help us buy only necessary products in the quantities we need •
Plan your meals in advance in order to buy the provisions you need. •
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Make a written list of the food you need.
Make sure that your list includes only the products you will cook. Your list should include healthy products of high nutritional value. •
You should go shopping when you have already had a meal.