Healthy Eating
Iria InĂŠs Ainhoa
Table of contents 1.
Introduction
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3
2.
Our Food Diary ------------------------------------------------
4
3.
Questionnaire analysis ---------------------------------------
12
4.
MenĂş --------------------------------------------------------------
15
5.
Conclusion ------------------------------------------------------
16
6.
Bibliography -----------------------------------------------------
17
1. Introduction In this project we had to talk about people eating habits. First we did an individual work, we wrote our food diary. Second we worked in groups of three. We did an interview to our family, friends and teachers and then we analysed their answers. Finally we wrote the conclusion and the bibliography.
Iria’s Food Diary Iria
Breakfast
Lunch
Snack
Dinner
Monday
Nothing
Baked fish and salad
Chocolate pancakes
Coffee and fruit salad
Tuesday
Coffee with toast
Broad beans
Nothing
Baked potatoes and orange
Wednesday
Coffee with toast
Pizza
Apple
Nothing
Thursday
Nothing
Fish with salad
Nothing
Coffee
Friday
Nothing
Chicken with potatoes and salad
Coffee and yogurt
Salad and fish
Saturday
Coffee with toast
Pasta salad
Nothing
Apple and kiwi
Sunday
Coffee with toast
Omelette
Nothing
Muesli
Conclusion Of My Diet I think I should eat breakfast every day. I should also eat healthier, that is less sweets, and drink more water since I drink very little. I walk a lot but it would be good to do more sport.
Ainhoa’s Food Diary Ainhoa
Friday
Saturday
Sunday
- Milk bowl - 2 spoonfuls of cereals
- Milk bowl - 2 spoonfuls of cereals
- Milk bowl - 3 biscuits
-1 Pizza bread
-1 Sandwich with ham and cheese
Lunch
-Bowl of gazpacho -1 grilled fish -1 banana -1 glass of water
-1 Grilled burger - 5 roast potatoes -1 glass of water
-220 g rice with vegetables and fish -1 glass of water
-1 glass of water 220 g lentils with vegetables and ham
Dinner
-creamed vegetable -20 g cheese
-1 slice pie -1 jelly
-2 toast with olive olive -1 milkshake
-1 bowl salad lettuce
Breakfast
Midmorning
- 2 toast with olive oill - Milk bowl
Monday
-1 Banana
- 1 Sandwich with cheese and olive oil
Ainhoa’s Food Diary Ainhoa
Breakfast
Tuesday - Milk bowl - 3 biscuits
Wednesday - Milk bowl
- 1 sandwich with sausage - 1 milkshake
-1 banana -1 pomme
Lunch
- 200 g pasta salad - 1 banana - 1 glass of water
-3 squids with sauce -1 glass of water
Dinner
- 200 g of soup with fish -yogurt
- 220g stew soup - 2 toast - Yogurt
Midmorning
Thursday - Milk bowl - 2 spoonfuls of cereals - 1 sandwich with cheese and ham - 2 steaks and chips - 1 jelly - 1 bowl tomatoes salad - Yogurt
Conclusion of My diet This week I had too many proteins, vitamins and lipids but I didn't have enough carbohydrates and fiber. I need to have more carbohydrates and fiber.
Inés´ Food Diary INÉS
Friday
Saturday
Sunday
Monday
- 200 ml. of milk - 80 g. cereals - 100 ml. orange juice
- 200 ml. milk -100g. whole grain cereals -1 apple
- 2 toast with butter and marmalade -1 mandarin orange
- 200 ml. milk - 80 g. cereals -100 ml. orange juice
Lunch
- 150 g. boiled potatoes - 1 yoghurt
- 180 g. rice & chicken - 50 g. bread - 1 yoghurt
-280 g. pizza -1 custard
- 200 g. lentil soup - 50 g. bread - 1 yoghurt
Dinner
-200 g. beans and boiled potatoes -50g. bread
-150 g. boiled potatoes & cod - 80 g. bread
-150 g. broccoli & pink salmon - 50 g. bread
- 200 g. vegetable soup - ½ apple
Breakfast
Inés´ Food Diary INÉS
Tuesday
Wednesday
Thursday
Breakfast
- 200 ml. of milk - 80 g. cereals - 1 apple
- 200 ml. of milk - 80 g. cereals - 100 ml. orange juice
- 2 toast with butter - ½ orange
Lunch
-100 g. omelette -100 g. bread - 20 g. biscuits
- 200 g. macaroni & tuna - 100 g. salad
- 200 g. soup -100 g. steak -40 g. bread
Dinner
- 200 g. omelette & pink salmon -1 custard
- 200 g. soup with croutons
- 2 fried eggs - 100 g. chips - 50 g. bread
Friday - 200 ml. of milk - 80 g. cereals - 100 ml. orange juice
Conclusion Of My Diet This week I had too many proteins, I didn't had enough carbohydrates I need to have more carbohydrates.
Questionnaire Analysis 68 % of the people interviewed have 3 or 4 meals a day 28 % of the people interviewed have 5 or 6 meals a day -------86 % of the people interviewed have breakfast every day 14 % of the people interviewed don't have breakfast ----------60 of the 102 people interviewed drink 5 or 6 cups of water daily 27 of the 102 people interviewed drink 3 or 4 cups of water daily 53 of the 102 people interviewed never drink tea 43 of the 102 people interviewed drink 1 or 2 cups of coffee daily 56 of the 102 people interviewed never drink low calorie carbonated 28 of the 102 people interviewed drink 3 or 4 cups of low calorie carbonated 56 of the 102 people interviewed never drink carbonated with sugar 29 of the 102 people interviewed drink 3 or 4 cups of carbonated with sugar weekly 20 of the 102 people interviewed never drink juice -------------
Questionnaire Analysis 49 of the 102 people interviewed have 1 to 2 portions of red meats weekly 50 of the 102 people interviewed have 1 to 2 eggs weekly 49 of the 102 people interviewed seldom have cakes and pies 66 of the 102 people interviewed never or seldom have dark chocolate 47 of the 102 people interviewed seldom have nuts ---------------48 of the 102 people interviewed drink 1 or 2 glasses of water daily 66 of the 102 people interviewed never drink whole milk 53 of the 102 people interviewed have 1 or 2 yoghurts daily 38 of the 102 people interviewed seldom have cheese 72 of the 102 people interviewed never have margarine 88 of the 102 people interviewed never or seldom have butter
Questionnaire Analysis 56 of the people interviewed never drink calorie carbonated 29 of the 102 people interviewed drink 3 or 4 cups carbonated with sugar weekly 28 of the 102 people interviewed drink 3 or 4 cups low calorie carbonated weekly 56 of the 102 people interviewed never drink carbonated with sugar 27 of the 102 people interviewed never drink juice 43 of the 102 people interviewed drink 1 or 2 cups of coffee 35 of the 102 people interviewed drink 1 or 2 of juice daily 27 of the 102 people interviewed drink 3 or 4 cups water daily 60 of the 102 people interviewed drink 5 or 6 cups of water daily 53 of the people interviewed never drink tea 27 of the 102 people interviewed never drink juice 41 of the 102 people interviewed never drink beer 35 of the 102 people interviewed drink seldom juice 32 of the 102 people interviewed drink seldom beer 66 of the 102 people interviewed never drink wine 37 of the 102 people interviewed eat 2 or 2 portions of vegetables daily
Questionnaire Analysis 44 of the 102 people interviewed eat 1 or 2 portions legumes weekly 38 of the 102 people interviewed never eat integral cereals 43 of the 102 people interviewed never eat refined grains 34 of the 102 people interviewed seldom eat refined grains 57 of the 102 people interviewed eat 1 or 2 portions of fish weekly 38 of the 102 people interviewed eat 1 or 2 portions of poultry weekly ------------40% of the people interviewed have 1 or 2 teaspoons of sugar 54% of the people interviewed don't have any sugar ------------24% of the people interviewed eat fried food once or twice a week 68% of the people interviewed occasionally eat fried food ------------9% of the people interviewed use sunflower oil 91% of the people interviewed use olive oil
Questionnaire Analysis 36% of the people interviewed are women 64% of the people interviewed are men ------------55% of the people interviewed are between 41 or 60 years old 14% of the people interviewed are between 11 or 16 years old 12% of the people interviewed are between 17 or 20 years old 17% of the people interviewed are between 21 or 40 years old
Conclusion Our conclusion is that the people that we interviewed have to eat less sugar. Normally they don't eat enough cereals or whole grain foods Most of the people have breakfast. People almost don’t take butter and margarine Most of them are between 41 or 60 years old.
Healthy Menu Breakfast: Slice whole wheat toast and fruit Midmorning: Fruits or Nuts Lunch: Lentils, salad and yogurt Snack: Banana and dark chocolate Dinner: Baked salmon with vegetables
Conclusion When we finished this project, we realised that it is very important to have healthy eating habits and a a lot of people don't have them. We also saw that there are some foods which we shouldn't eat, and others like fruit that we should eat more often.
Bibliography Photos Abc-family ,El consumo moderado de carbohidratos en la dieta alarga la vida, ABC, https://www.abc.es/familia/vida-sana/abci-consumo-moderado-carbohidratos-dieta-alarga-vi da-201808240051_noticia.html [Accessed 31/5/2019] Fruta y verdura, Mejores y peores alimentos para el colesterol, Come fruta, https://comefruta.es/alimentos-buenos-malos-colesterol [Accessed 29/5/2019] Levi Strauss & Co.17 Ways to Save Water on World Water Day
https://www.levistrauss.com/2015/03/19/17-ways-to-save-water-on-world-water-day/ [Accessed 4/6/2019]
Bibliography Photos NHS. 8 tips for healthy eating https://www.nhs.uk/live-well/eat-well/eight-tips-for-healthy-eating/ [Accessed 2/6/2019] © 2019 American Academy of Family Physicians , Fiber: How to Increase the Amount in Your Diet. https://familydoctor.org/fiber-how-to-increase-the-amount-in-your-diet/ [Accessed 2/6/2019]
Bibliography Information Healthy Eating Questionnaire, https://www.edu.xunta.gal/centros/iesfene/aulavirtual2/mod/resource/view.php?id=10673 [Accessed 2/6/2019] Lago Loly,Healthy Eating, https://www.edu.xunta.gal/centros/iesfene/aulavirtual2/mod/resource/view.php?id=10561 [Accessed 2/6/2019] Inma RodrĂguez, Roberto Castello & Loly Lago, Food Nutrition, https://www.edu.xunta.gal/centros/iesfene/aulavirtual2/mod/resource/view.php?id=10542 [Accessed 2/6/2019]