Healthy Eating by Ángela, Nerea & Mercedes

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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