Mercedes López López Nerea Seijo Alvariño Ángela López Ares
TABLE OF CONTENTS 1. Introduction…………………………………………………………………………...3 2. My food diary……………………………………………………………….…...…...4 3. Questionnaire Analysis…………………………………………………...……...…6 4. Menu……………………………………………………….………………………....8 5. Conclusion…………………………………………….…………………………......9 6. Bibliography………………………………………………………….…………..…10
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1. INTRODUCTION This project is about making a balanced diet. 1. We did a diary food and analysed it. 2. We​ ​interviewed some students, teachers, parents and others then we analysed their answers. 3. We did the introduction and conclusion. 4. We did a healthy menu for a day and the bibliography.
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2.FOOD DIARY Nerea
Monday
Breakfast
-200 ml milk
Morning Snack -1 cookie
-1 cupcake
Lunch
-Tuna lasagne -1 glass of water
Afternoon Snack
Dinner
-Ham sandwich
-Salad
-1 orange juice
-1 glass of water
Tuesday
-200 ml milk
-1 cereal bar
-1 cupcake
-1 cheese and ham sandwich -1 glass of water
-1 pear
-Pizza
-1 juice
-1 glass of water
-200 ml milk Wednesday
-Omelette -Lettuce -1 glass of water
-300g of cereals
-4 strawberries
-Salad
-1 natural
-Mackerel
yogurt
-1 glass of water
Thursday
-200 ml milk
-1 cereal bar
-1 cupcake
Friday
-200 ml milk -1 toast with
-1 cookie
-Spaghetti -1 glass of water
-Boiled potatoes -Fried squid -1 glass of water
-Turkey
-Zucchini cake
sandwich
-1 glass of
-1 pear
water
-Ham sandwich
-Rusian salad
-1 pear
-1 glass of
cheese and
water
marmalade Saturday
-200 ml milk
-Boiled cabbages -Boiled potatoes
-4 strawberries -1 natural yogurt
-Boiled sausages
-1 cheese sandwich 1 wass of water
-Boiled chickpeas - 1 glass of water
I didn’t have enough carbohydrates and lipids. I had too much fiber and minerals salts. I had to many minerals & salts. I had enough proteins. On Saturday and Sunday I went skating in Cabañas. On Wednesday I went for a walk with my family. On Thursday my family and I went for a walk to Valdoviño beach.
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Ă ngela Monday
Tuesday
Breakfast
Lunch
Snack
Dinner
250 ml Cacao and
160-180 g pasta
A Nutella
125-150 g fish
200 ml orange juice
with meat
sandwich and a
and 150-200g
banana
potatoes
250 ml Cacao and
A ham and
200 ml orange juice
cheese sandwich,
250-300g pizza
4 cookies and an orange Wednesday
250 ml Cacao and
300 g fish and
100-150 g
200 ml of orange
potatoes
hamburger
juice Thursday
Friday
250 ml Cacao and
125-150 g squid
A pear and 3
200 ml of orange
and 150-200g
biscuits
juice
potatoes
250 ml Cacao and
200-250 g of meat
A Nutella
250-300 g of
200 ml of orange
and chips
sandwich and an
pizza
juice Saturday
orange
250 ml Cacao and
125-200 g of fish
An apple and
200 ml of orange
and chips
50-100 g of
juice Sunday
125-150 g fish
3 small sausages
chocolate
250 ml of Cacao and
100-125 g of
A cupcake and an
250-300 g of
200 ml of orange
chicken and
orange
pizza
juice
50-100 g of vegetables
I don't have enough proteins and carbohydrates. I have too much sugar. I need to eat more proteins and carbohydrates and I need to eat less sugar. On Fridays I go horse riding 1 hour, and every day we walking.
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3.​ QUESTIONNAIRE ANALYSIS -
60 of the 102 people interviewed drink 5-6 cups daily of water.
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53 of the 102 people interviewed never drink tea.
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43 of the 102 people interviewed drink 1-2 cups daily of coffee.
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56 of the 102 people interviewed never drink low calorie carbonated.
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56 of the 102 people interviewed never drink carbonated with sugar.
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88 of the 102 people interviewed never or seldom drink 1-2 cups of juice.
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73 of the 102 people interviewed never drink beer.
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66 of the 102 people interviewed never drink wine.
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37 of the 102 people interviewed have 1-2 portions daily of vegetables.
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44 of the 102 e people interviewed have 1-2 portions weekly of legumes.
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30 of the 102 people interviewed never have integral cereals .
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77 of the 102 people interviewed never or seldom have refined grains.
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57 of the 102 people interviewed have 1-2 portions weakly of fish.
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48 of the 102 people interviewed have 1-2 portions weakly of poultry.
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49 of the 102 people interviewed have 1-2 portions weakly of red meats.
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50 o the 102 people interviewed have 1-2 portions weakly of eggs.
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49 ofthe 102 people interviewed seldom have cakes and pies .
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66 of the 102 people interviewed never or seldom have dark chocolate .
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47 of the 102 people interviewed seldon have nuts .
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48 of 102 people interviewed have 1-2 glasses a day of skim or low fat milk.
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66 of the 102 people interviewed never have whole milk.
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57 of the 102 people interviewed have 1-2 yoghurts.
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61 of the 102 people interviewed seldom have 1-2 portions weakly os cheese.
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72 of the 102 people interviewed never have margarine .
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88 of the 102 people interviewed seldom have butter
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68% of the people interviewed have 3-4 meals a day.
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86% of the people interviewed have breakfast every day.
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41% of the people interviewed have 1-2 pieces of fruit a day.
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54% of the people interviewed don’t have any sugar.
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68% of the people interviewed occasionally eat fried food.
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91 %of the people interviewed use olive oil to cook.
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64% of the people interviewed are women.
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55% of the people interviewed are between 41-60 years old.
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43% of the people interviewed are parents.
Conclusions of the questionnaire: The people interviewed need to have more proteins because they don’t have enough fruit, legumes and nuts. But in general their diet is healthy because they don't have much sugar and they have enough carbohydrates.
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4. ​MENU Drinks -Water -Natural juice
1st Plate -Vegetable puree
2nd Plate -Paella with seafood, vegetables and fish
Dessert -Fruit Salad
5.​CONCLUSION We learned that to have a balance diet is very important for our body because we are in period of growth. Also we learned that physical exercise is very important.
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6.BIBLIOGRAPHY
Cuidandose.com, 5 alimentos saludables para el corazón, (photo of the cover page) https://www.cuidandose.com/alimentacion/5-alimentos-saludables-corazon.html [3/6/2019]
Ijugaad blog, 5 Ways to Develop Healthy Eating Habits (photo of the cover page) https://blog.ijugaad.com/5-ways-develop-healthy-eating-habits/ [4/6/2019]
Lago Loly, Healthy eating https://www.edu.xunta.gal/centros/iesfene/aulavirtual2/pluginfile.php/14070/mod_res ource/content/1/Eating%20Habits%20Questionnaire%20Responses.pdf [3/6/2019] Rachel, Clean food, Healthy habits that keep the extra pounds away. https://cleanfoodcrush.com/healthy-habits/[3/6/2019]
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