ju
THE HEALTHY MAGAZINE: CHRISTMAS SPECIAL By: Manuela Sandoval, Nataly Mera, Nicolas Romero and Martin Cordovez.
December 2012 2012
1
•
Analysis and Results …………………………………………………………. Pg. 1- 6
•
Top 10 list…………………………………………………………………….…… Pg.8- 9
•
Healthy menus…………………………………………………………….……… Pg. 11-18
•
Menu 1……………………………………………………………………………….. Pg. 11-13
•
Menu 2………………………………………………………………………………….Pg.15-18
•
Auspicates…………………………………………………………………………….Pg.19
2
Nutrition news!! Nutrition in our community We make a survey to our community and this was the results.
5o mas 11%
1.Cuantas veces comes al dia? dos 14%
cuatro 24% tres 51%
1.This graph shows that people are eating correctly, because you must only eat 3times a day of course counting with snacks and etc., but we need to be worried about people eating more or less of the correct amount. 2. cuantas veses comes comida rapida al mes?
uno
dos
tres
14%
11%
32%
43%
4 o mas
2. This graph show that people eat 2 times a month fast food more, and I personally think that’s good because people must eat more
3
home than out but in the graph it does show that some people eat 4 or more.
Otro 11%
3. en que comida comes mas?
Desayun o 11%
Cena 11% Almuerz o 67%
3. In this graph shows that people eat more at lunch, and that’s good but I think were we more need to eat is on breakfast because you need more energy when you start a day 4. Cuantas cucharadas de azucar cuaren crees que comes al dia? ta o mas 8% diez 42% treinta 33% veinte 17%
4. This graph is really scary because it say that more people eat a lot of sugar, and that mean candies, sodas etc. so I think people need to reduce more the “sugar diet” and eat more healthy.
4
5. Cuantas frutas comes por dia? uno
dos
tres
cuatro o mas
11% 30%
21%
38%
5. Graph number 5 is which don’t like because is say that a lot of people eat 2 a day and eat a lot of sugar, and I will just say did you know” that fruits are really healthy for your body specially protectors of sickness.
6. Cuantos vasos de jugo tomas al dia? uno
dos
tres
11% 11%
cuatro o mas
48%
30%
6. this graph show that people drink 1 juice a day the most, and that’s really worried results, because you must drink a lot of water and a lot of juice.
5
7. crees que comes comida saludable? Si
No
No se
35%
A veces
46%
16% 3%
7. I like this result but i just don’t believe it because people answer they don’t drink must juice and they eat more sugar so I think is not true based on the facts, but is good that some people do eat healthy food.
8. tu compras la comida o cocinas? Compro
Cocino
Los dos
3%
47% 50%
6
8. This graph was a really good fact because if you buy food instead of cook it is really not healthy so like it say on the graph cook more than you buy
9. cuantas ensaladas comes por dia? cero
uno
dos
tres o mas
13% 22% 22%
43%
9. This graph shows that people do cook but not with salad because more people eat without salad so I think that people should eat more veggies also.
10. cuantos caramelos comes por dia? cero
uno
dos
14% 16% 27% 43%
tres o mas
7
10. This graph is impossible because the amount of sugar is really high and it says that most people eat 1 candies a day, but even thought I do think is good not eat too much candy, not only for your tooth’s but for your health, that’s not good.
8
9
1. To stay healthy you have to eat 3 times a day. For breakfast you should eat a lot because that is what will give you energy to start the day, for lunch eat less than for breakfast but still enough for the whole afternoon and last but not least for dinner eat very few because then you will go to sleep and it’s not healthy to eat a lot and then sleep. At about 11am you can eat a fruit and at about 5 pm you can have cookies or a tea. 2. Nutritionists say that we should never eat junk food it is unhealthy and it has a lot of oil and grease. Try not to eat junk food and if you really want to eat it don’t exaggerate the portions. A normal hamburger, French fries and coke is enough so why make it bigger? 3. Breakfast is the meal you should eat more. You should also have the daily food groups such as dairy, fruits, vegetables, protein and carbohydrates. 4. An average person has to eat 75 grams of sugar a day. It depends on your age, weight and energy you consume. Depending on how many calories you need to eat the sugar you need to eat will vary. 5. Depending on your age you should eat this many fruits: children from 2 to 6 years old and older adults: 2 serving of fruits. Teen girls, active adults and most men: 3 servings of fruit. Teen boys and active men: 4 servings of fruit. 6. In a day you should drink a minimum of 8 glasses of liquid per day. The healthiest liquid is water since it doesn’t have carbohydrates or sugars. Fresh juice is also healthy but people put lots of sugar so maybe try to eat juice without sugar or very few. Cokes are unhealthy since they have artificial flavors, color and lots of sugar.
10
7. To stay healthy you should exercise at least 3 times a week. Exercising too much is also bad for your health. Exercise burns calories and helps your body stay in good shape. 8. Cooking may be boring and many people don’t like it but it’s the only way to make sure you are eating healthy and clean. At restaurants they put a lot of oil and cook any food many times they don’t disinfect the vegetables or the fruits. If you cook at home you can be sure that the food you eat is clean and healthy. 9. A normal person should eat 1 candy a day. Candies have sugar and its necessary to eat that a day but not too much. 10. Eat organic foods they are the healthiest ones and don’t contain chemicals and things like that.
11
12
·
Bread cut in slice (the pieces you want)
·
2 eggs for 5 breads
·
Half cup of milk
·
Tea spoon of sugar
·
2 tea spoons of cinnamon
·
4 tea spoon of honey
·
Put in a bowl the eggs, the milk, the sugar, the cinnamon, and the honey
·
Mix them all together
·
Turn on the cook at lower fire
·
Deep the bread at the mix
·
And put them at the cook
·
Count 2 minutes
·
And turned
·
Wait 2 minutes again
·
Take it out of the cook
13
• 3 small red peppers • 100 grams of feta cheese • 6 tablespoons cheese • 2 cloves garlic, crushed • 1 sprig of chives • salt and ground black pepper • Olive oil
Wash the peppers and cut in the middle. Remove the seeds and white parts. Fry in a pan with a little olive oil until soft but without burning. We process the feta cheese and the garlic until it forms a smooth, homogenous cream. Add the onions, salt and pepper to taste. We can use a pastry bag or a small spoon to fill the peppers. Garnish with a little onion and a drizzle of olive oil on top.
14
• 1kl of prawns, • Lettuce, • Pineapple (natural) • Mayonnaise and ketchup (for sauce) or 1 jar of cocktail sauce and prepared. Converter measures (weight, volume, temperature ...)
• We take the pineapple slices and we started to horizontal (whole pineapple) diners thinking they are going to be, Example 4. Cut 4 slices not too thin, what about pineapple save • With a knife going taking the pulp slices being careful not to cut the bark and put it in a colander to release some juice. • Chop the lettuce as tiny as we can, wash of course. Drain it and toss in a little bowl. • Shrimp cooked the peel, reserving some for garnish dish, the other the chop and toss in bowl with lettuce. Also add the chopped pineapple. Move a little.
15
• We add sauce and move a bit. Let crusts filling pineapple slices and garnished with peeled shrimp around this with some lettuce.
16
17
A healthy breakfast should be something that parents continually esforzรกramos us when it comes to infant feeding, and yet the news continually tell us that children usually do not eat breakfast either. There are many children who have no appetite to get up, sometimes the anguish of cole or daycare takes away hunger, go to bed too late and are not enough for your appetite awake can manifest, or bored at breakfast because breakfast is always the same...
A leisurely breakfast is equivalent to a poor breakfast and therefore must devote sufficient time to sit and avoid making breakfast combine with television, for example.
A healthy breakfast should include: dairy and grains of all kinds (biscuits, breakfast cereals, toast, bread or pastries not too fat). If you also include a fruit or juice, even better. Other foods rich in sugars such as honey, jams and preserves are also reserved for that part of the breakfast.
Do not know how to vary the daily breakfast of your children? Here are 7 options for healthy breakfasts that can reconcile with Cole breakfast mid-morning...
18
Monday: Glass of milk. Chocolate chip cookies. Orange juice For school breakfast: bread with turkey Tuesday: Plain yogurt + nuts and apple pieces Breakfast for school: A tuna sandwich Wednesday: A glass of chocolate milk. Bread with butter and honey (from 3 years) or jam. Macedonia seasonal fruit. Breakfast for school: apple sprinkled with lemon juice (to prevent darkening) and nuts. Thursday: Milk. Walnut cake. A glass of tangerine or orange juice. For school breakfast: homemade muesli Barrita Friday: Natural juice and ham and cheese sandwich Breakfast for school: A slice of bread with chocolate Saturday: Smoothie. Scrambled eggs and toast Morning Snack: A handful of nuts Sunday: Bread with oil and sugar. Yogurt. Mid-morning: A natural juice
19 Sirloin 1Bandeja Mr. Chancho 4 Tbsp. Sunflower Oil Gustadina 4 Garlic Laminates 4 Tbsp. chopped white onion 4 Tbsp. chopped cilantro 1 tsp. Lemon Juice 1 red pepper Hortana 1 pinch Salt and Pepper Preheat grill and enacĂŠitela. For the dressing mix the cilantro, with white onion, incorporate lemon juice, salt, pepper, oil, mix and set aside. Make incisions in the back and insert garlic and peppers in some others. Add salt and pepper and broil over medium heat for 10 minutes per side, painted with cilantro dressing constantly. 25 minutos Plato Fuerte Asados 6 porciones
12 shrimp / prawns (good size) 2 avocados (ripe)
20 600 g of mashed potatoes 1/6 of onion Arugula salad and crab to Vinag. Avocado Skewers of shrimp and pineapple coconut sauce Cod potato timbale and piquillo sauce Salmon and avocado tartare Anchovy and avocado sandwiches-
21
Auspiciantes: