Healthy Eating
Roi, Alejandro and Brais.
Table of contents: 1. Introduction …………………………………………………….(2) 2. My food diary …………………………………………………..(2) 3. Questionnaire analysis………………………………………...(6) 4. Menu……………………………………………………………..(7) 5. Conclusion….…………………………………………………...(7) 6. Bibliography …………………………………………………….(8)
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1. Introduction This project is about healthy eating habits. First, each of us did his personal food diary and analysed it in an individual work. Second, we did a group project. We interviewed in groups some people like parents, students, teachers, grandparents… Then, we analysed the responses of the people interviewed, add the conclusion and finally the bibliography.
2. Our food diary Roi’s Food Diary: MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
BREAKFAST
Toasted Bread with oil (2 slices) Orange Juice (200 ml)
Milk (300 ml) Cookies (4-6)
Orange Juice (200 ml) Milk (300 ml)
Toasted Bread (1 slice) Milk (300 ml)
Orange Juice (200 ml) Jam with toasted bread (2 slices)
Milk (300 g) Cookies (4-6)
Fruit (2 or 3 pieces) Milk (300 g)
LUNCH
Broth
Fried Eggs (2 eggs) Salad
Pasta (60 g) Tomato sauce
Calamari (100 g) Salad
Salad Chicken (200 g)
Spaguetti (60 g) Tomato Sauce (1 spoon)
Rice (70 g) Chicken (100 g)
SNACK
Meet Sandwich
Nothing
Nothing
Banana (1) Cookies (4-5)
Turkey Sandwich
Nothing
Nothing
DINNER
Ham Croquettes (6 croquettes) Salad
Pasta Salad (200 ml)
Fish (100 g) Chips (30 g)
Meet (200 g) Chips (30 g) Salad
Fish (200 g) Carrots
Pizza (Cheese, Tomato, Meet…)
Ham Sandwich Fruit
On Monday I didn’t eat enough carbohydrates but I had too many vitamins.
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On Tuesday I had not enough proteins. On Wednesday I had not enough lipids, I ate too many proteins. On Thursday I had too many carbohydrates. On Friday I didn’t eat enough carbohydrates and I had too many proteins. On Saturday I ate too many lipids. On Sunday I didn’t had enough vitamins but I had too many carbohydrates.
In general I have not enough carbohydrates, every day I eat vitamins and I don’t eat enough proteins.
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Brais’ Food diary MONDAY
TUESDAY
WEDNESDAY
BREAKFAST
A banana.
Nothing
A chocolate bar
SNACK
A small pasty with a 50cl of water
Nothing
Nothing
LUNCH
200 grammes of spanish omelette and salad
A chicken sandwich and 75cl of water
A plate of salad pasta
SNACK
A chocolate sandwich
A spicy pork sausage sandwich
20 grammes of dry fruits and nuts
A plate of macaroni with 10 grammes of tomato sauce and tinplate of tuna
A plate of spaghettis with 15 grammes of natural tomato sauce approxima tely
A plate of vegetable soup
DINNER
THURSDAY
FRIDAY
SATURDAY
SUNDAY
A banana
Nothing
A bowl of cereals, natural yogurt and fruits milkshake
A ham and cheese sandwich
A spicy pork sausage sandwich
A small pasty and 50 cl of water
A small chocolate bar with peanuts
Nothing
Two fried eggs and salad
A pizza homemade with 300 grammes of natural tomato sauce
Four croquettes, a portion of spanish omelette and 150 grammes of meat
A portion of lasagne with tuna and a drinking-gla ss
Nothing
50 grammes of biscuits
Nothing
150 grammes of fish and 150 grammes chips
A plate of macaroni with tomato sauce and tuna
A plate of vegetable soup
A ham
and cheese sandwich A plate of spaghettis with natural tomato sauce
Every day I had too many proteins and lipids and not enough carbohydrates. In general, I think that I have to eat more carbohydrates and less proteins and lipids.
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Alejandro’s Food Diary
Breakfast
Morning snack
Lunch
Snack
Dinner
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
2 toastes 120 g with oil 20ml, 200 ml. Of whole milk and 3 chocolate cookies.
3 toastes 180g with oil 20ml, 200 ml. Of whole milk and 3 chocolate cookies
An apple, orange juice and 3 chocolate cookies.
200 ml. Of whole milk and 3 toastes with oil 20ml.
50 g. Of cake, 200 ml. Of whole milk and 150 ml. Of orange juice.
Nothing
Nothing
Nothing.
50 cl. Of water and 150 g. Of chips
150 g. Of integral bread.
Nothing
Nothing.
Nothing
Nothing
300 g. Of fish, 100 g. Of chips and 100 ml. Of water.
180 g. Of lentils, 200ml. Of water and 100 g. Of whole bread.
150 g. Of vegetables cream and 200 ml. Of water.
250 ml. Of paste soup, 100 g. Of chicken and 200 ml. Of water.
300 g. Of fish, 100 g. Of chips and 200 ml. Of water.
150 g. Of vegetables croquettes and 200 ml. Of water.
200 g. Of red meat and 100 g. Of potatoes cream.
150 g. Of whole cereals, and a strawberry yogurt, 125 g.
Nothing.
150 g. Of cereals and 200 ml of water.
4 chocolate cookies and 200 ml of water.
Nothing
100 g. Of chips.
Nothing
200 ml. Of milk And 300 g. Of red meat croquettes.
200 ml. Of whole milk.
150 g. Of paste and 200 ml. Of whole milk
200 ml. Of whole milk and three chocolate cookies.
Nothing
200 ml. Of whole milk.
200 ml. Of whole milk.
On Monday I didn’t have enough carbohydrates, I ate many lipids. On Tuesday I ate many carbohydrates. On Wednesday I ate too many carbohydrates. On Thursday I didn’t have enough carbohydrates. On Friday I didn’t have enough carbohydrates and fiber. On Saturday I didn’t have enough carbohydrates and not enough lipids. On Sunday I didn’t have enough carbohydrates and fiber.
In general I need to eat more carbohydrates, I sometimes eat many lipids and other days I eat less but in general I have a healthy diet but I need to drink more water, 1-2 cups more daily.
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3. ​ Questionnaire analysis 68% of the people interviewed eat 3-4 meals a day. 86% of the people interviewed have breakfast every day. 60 of 102 of the people interviewed drink 5-6 cups of water daily. 53 of 102 of the people interviewed never drink tea. 43 of 102 of the people interviewed drink 1-2 cups of coffee daily. 84 of 102 of the people interviewed never or seldom drink low calorie carbonated. 85 of 102 of the people interviewed never or seldom drink carbonated with sugar. 62 of 102 of the people interviewed never or seldom drink juice. 73 of 102 of the people interviewed never or seldom drink beer. 66 of 102 of the people interviewed never drink wine. 37 of 102 of the people interviewed have 1-2 portions of legumes weekly. 38 of 102 of the people interviewed never have integral cereals. 77 of 102 of the people interviewed never or seldom have refined grains. 57 of 102 of the people interviewed have 1-2 portions of fish weekly. 38 of 102 of the people interviewed have 1-2 portions of poultry weekly.
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49 of 102 of the people interviewed have 1-2 portions of red meats weekly. 50 of 102 of the people interviewed have 1-2 eggs weekly. 49 of 102 of the people interviewed have cakes, pies seldom. 66 of 102 of the people interviewed never or seldom have dark chocolate. 47 of 102 of the people interviewed seldom have nuts. 48 of 102 of the people interviewed have 1-2 cups of skim or low fat milk a day. 66 of 102 of the people interviewed never have whole milk. 57 of 102 of the people interviewed have 1-2 yoghurts daily. 38 of 102 of the people interviewed seldom have cheese. 72 of 102 of the people interviewed never have margarine. 88 of 102 of the people interviewed never or seldom have butter. 41% of the people interviewed have 1-2 pieces of fruit daily. 54% of the people interviewed never add teaspoons of sugar to their beverages. 68% of the people interviewed occasionally eat fried food. 91% of the people interviewed use olive oil to cook. 64% of the people interviewed are women. 55% of the people interviewed are between 41-60 years old. 43% of the people interviewed are parents.
In general, the people interviewed have a healthy diet but some of them never eat integral cereals, and some don’t have enough legumes. 66 of the 102 people interviewed don’t drink whole milk and 32% don’t have more than 3 meals a day. 4. A healthy menu
Breakfast: -Milk (250ml). -Dark Chocolate (4g) -Cereals (100g). -Fruit (125g)
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Lunch -Pasta (120g). -Meat (150g). -Fruit (1 piece). -Salad (Lettuce and tomato).
Snack -Whole toasted bread with oil and tomatoes (two slices).
Dinner -Beans with eggs and onions. -Olive oil. -Fresh cheese.
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5. ​Our conclusion Before doing this project we didn’t know how to do a healthy diet but now we learned something about the different nutrients. Now we know how many carbohydrates, proteins and lipids we need to have a healthy diet. We did our diet, after doing a diary with our food habits. We learned about the diet of other people and their habits that helped us to know more about a healthy diet.
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BIBLIOGRAPHY Lago, Loly, “Healthy Eating” https://tinyurl.com/yydpxuw4 [Accessed 3rd June 2019]. Lago, Loly ‘’Eating Habits Questionnaire’’ https://docs.google.com/forms/d/e/1FAIpQLSc68MH17396VgTUPn9vNrnJ1l1jBG-TD iObB8r4bE559-iwyw/viewform [Accessed 4thg June 2019]
Lago, Loly ‘’Eating Habits Questionnaire responses’’ https://www.edu.xunta.gal/centros/iesfene/aulavirtual2/pluginfile.php/14070/mod_res ource/content/1/Eating%20Habits%20Questionnaire%20Responses.pdf [Accessed 3rd June 2019] Namboodiri, Gayatri, iJUGAAD. “5 Ways to Develop Healthy Eating Habits” (Cover page Photo) https://tinyurl.com/y6jme79s [Accessed 4th June 2019] Sánchez, David, Mejor con Salud.“Como hacer una dieta equilibrada para adelgazar” (2nd Photo) https://mejorconsalud.com/una-dieta-equilibrada-adelgazar/ [Accessed 4th June 2019]
Rodríguez, Inma, Castello Roberto and Lago, Loly ‘’Food and Nutrition’’ https://www.edu.xunta.gal/centros/iesfene/aulavirtual2/pluginfile.php/13936/mod_res ource/content/1/Food%20%20Nutrition.pdf [Accessed 4th June 2019]
‘’Prevent Prostate Cancer Through a Better Diet’’
https://www.nyhealthinsurer.com/2012/blog/prevent-prostate-cancer-through-a-better -diet/ [Accessed 4th June 2019] Greger, Michael ‘’What Are The Healthiest Foods And The Worst Foods to Eat?’’
https://foodrevolution.org/blog/best-worst-foods-to-eat/ [Accessed 4th June 2019]
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