Healthy Eating by Silvia, Alan & Fonso

EATING HABITS

Alan, Fonso and Silvia -2ยบB

TABLE OF CONTENTS 1.

Introduction……….……………….3

2.

My diary food……....…………….4

3.

Questionnaire Analysis…….18

4.

Menu …………………....…………...45

5.

Conclusion……………..…………..46

6.

Bibliography ……………..……….47

1.INTRODUCTION This project is about the eating habits of different people (parents, grandparents, cousins, ‌).

We did this project mainly to improve our diet , because many people today eat very badly.

These are the steps we followed: First, we wrote our food diary and analized it to know if it was healthy or not Second, we interviewed some teachers, students, our parents and other members of our family.

Then, we used a program where we added all the answers of the interviews.

After that, we analyzed the results.

Finally, we designed a healthy menu for one day and we are going to expose this project in front of the group .

Fonso’s Food Diary Friday 26th: - Breakfast: orange juice, milk, cocoa( Nesquik) and a toast with honey - Break; rice cakes.

-Lunch: veal steaks,, tomato and rice.

-Snack: bread, slices of turkey and slices of cheese.

-Diner: chicken strips and couscous.

Drink: 6 cups of water.

Saturday 27th -

Breakfast: Milk, cereals and banana.

Break: nothing Lunch: rice, carrot, chicken, leek, gran pepper and cheese.

Snack: popcorns.

Diner: burger, jam, bacon, cheese, chips and ice cream.

Drink: water: 4 cups and fanta; 1 cup.

Sunday 28th -

Breakfast: the same of the ďŹ rst day.

Break: bread and serrano ham.

Lunch: iberic secret, cooked potatoes, tomato, lettuce and olives.

Snack: apple.

Diner: sea bass, asparagus and potatoes.

Drink; 4 cups of water.

Monday 29th -

Breakfast: the same as the previous days.

Break: omelette and bread.

Lunch: noodle soup, jewish, potatoes, sausage, pepper and apple.

-

Snack: pineapple.

Diner: lettuce, tomato, olives, cheese and tuna.

Drink: 7 cups of water.

Tuesday 30th -

Breakfast: the same as the other days.

Break: nothing.

Lunch: pasta, tuna, olives, cooked egg, hot chocolate, apple and biscuits.

Snack: chips.

Diner: Omelette, cheese and ham. drinks: 3 cups of water an 2 of tea.

Wednesday 1st -

Breakfast: bread and tea Break: nothing Lunch: cod, rice and lemon.

Snack: nothing.

Diner: chicken, rice and lemon. drink: 1 cup of water, 8 cups of tea and 3 cups of serum.

Thursday 2nd -

Breakfast: bread and tea.

Break: nothing Lunch: chicken, potatoes and lemon.

Snack: nothing.

Diner: the same as noon. drink: 10 cups of tea and 5 cups of serum.

Conclusion of my food diary I should eat more fruit, because most days only eat 1 or 2 pieces of fruit, should also eat integrals cereals and I don't have enough legumes . The good thing is that eat vegetables and dairy food. In conclusion my daily routine of food is neither good nor bad.

SOLUTIONS: -

I should have 3 or more pieces of fruit a day.

I should have more integral cereals.

I should have 2 rations a week of legumes.

Alan’s Food Diary Friday, 26 Breakfast: Juice of orange, and milk with biscuits Lunch: Fish with baked potato and salad Afternoon snack: Banana, sandwich of jam with cheese Dinner: Milk and a apple

Saturday 27 Breakfast: Juice of orange and milk with cereals.

Lunch: Soup and meet with salad Afternoon snack: Strawberries and a sandwich of cheese Dinner: Milk with biscuits

Sunday 28 Breakfast: Juice of orange and milk with a croissant Lunch: Soup and meat with chips Afternoon snack: Sandwich of jam and oranges Dinner: Pizza

Monday 29 Breakfast: Juice of orange and milk with biscuits Lunch: Chicken with chips and salad Afternoon snack: A banana with a sandwich of jam and a yogurt Dinner: Sausages with chips

Tuesday 30 Breakfast: Juice of orange and milk with cereals School snack: Bread with cheese and jam Lunch: Bread with chicken and a juice Afternoon snack: Bread of seeds and a sandwich of chocolate Dinner: Milk with biscuits

Wednesday 1 Breakfast: Juice of orange with milk and cereals Lunch: Meat with chips and russian salad Afternoon snack: Strawberries and bread with chocolate Dinner: Bread-Pizza and a yogurt

Thursday 2 Breakfast: Juice of orange, milk and a croissant Lunch: Rice, chicken and a yogurt Dinner: Russian salad with sandwiches of jam with cheese

Conclusion of my food diary: -I eat with very control , because I often don't eat chocolates -I eat a big proportion of vegetables, fruits, etc -I don't eat some vegetables because I don't like them -My food diary is very complete, because I take different types of food. I need change some meals of my food diary

Silvia’s Food Diary Day 26:

Breakfast

Mid-morning

Lunch

Snack

Dinner

-1 Orange juice -1 Apple

-3 Licorices -Water

-200g Pork meat ”raxo” -200ml apple trina

-1 Orange juice -1 Macedonian yogurt

-1 Colacao Milk -3 Biscuits

Proteins-2 / Lipids-1 / Carbohydrates-0 / Fiber-4 / Vitamins-5 / Salts Minerals-2 /Lactose-2 Conclusion: This day, I had many vitamins but few carbohydrates.

Day 27:

Breakfast -3 Biscuits -1 strawberry milkshake

Mid-morning

Lunch

Snack

Dinner

-200g cuttlefish (Green pepper and red pepper) -Water -Bread

-10 grapes -Water -Chocolate croissant

-Pizza (Tomato Cheese Jamon York) -Orange juice

Proteins-2 / Lipids-1 / Carbohydrates-1 / Fiber-4 /Vitamins-7 / Salts Minerals-2 / Lactose-2.

Conclusion: This day, I had many vitamins but few carbohydrates and lipids.

Day 28:

Breakfast

Mid-morning

Lunch

Snack

Dinner

-Serrano ham toast -Apple juice

-Apple

-Water -2oo g barbecued steak

-Nocilk sandwich

-200 g rice with lait -Macedonian yogurt

Poteins-2 / Lipids-1 / Carbohydrates-1 / Fiber-1 / Vitamins-3 / Salts minerals-1 / Lactose-2.

Conclusion: This day , I had many vitamins but few lipids, carbohydrates, ďŹ bers and salts minerals.

Day 29:

Breakfast

Mid-morning

Lunch

Snack

Dinner

-2 biscuits -Orange juice

-2 Biscuits -Water

-200 g cocktail

-3 mini croissants

(Green pepper Red pepper Onion Olive oil) -Water -Breas

-1 bifrutas juice

-5 Chicken wings -Water

Proteins-1 / Lipids-1 / Carbohydrates-1 / Fiber-5 / Vitamins-6 / Salts minerals -3/ Lactose-0 Conclusion:This day , I had many vitamins but few lipids, proteins, carbohydrates and lactose.

Day:30

Breakfast -Strawberry milkshake Milk

Mid-morning

Lunch

Snack

Dinner

-Turkeysandwich -Normal salad -Water

-7 Sticks -Water

-Colacao (Milk , sugar) -3 Biscuits

Proteins-2 / Lipids-1 / Carbohydrates-0 / Fiber-1 / Vitamins-2 / Salts minerals-2 / Lactose-2.

Conclusion: This day, I had few ďŹ bers and lipids

Day:1

Breakfast

Mid-morning

Lunch

Snack

Dinner

-3 Biscuits

-Bread

-Tortilla (potatoes)

-Orange

-Salmon (Potatoes)

Proteins-3 / Lipids-1 / Carbohydrates-0 / Fiber-2 / Vitamins-3 / Salts minerals-3 / Lactose-0 Conclusion: This day, I had many vitamins and salts, minerals but few carbohydrates and lactose.

Day:2

Breakfast

Mid-morning

Lunch

Snack

Dinner

-Strawberry milkshake (Lait , strawberry , sugar)

-Apple

-Sea Bass (Potatoes) -Water

-Strawberry milkshake (Lait , strawberry , sugar)

-Cod -Water

Proteins-2 / Lipids-1 / Carbohydrates-0 / Fiber-1 / Vitamins-4 / Salts minerals-2 / Lactose-2 Conclusion: This day , I had many vitamins but few carbohydrates, lipids and ďŹ bers.

Conclusion of my food diary My diet is more or less good because I have many vitamins, ďŹ bers, proteins, salts, minerals but few carbohydrates, lipids and lactose in my eating habits.

SOLUTIONS: -I should drink a glass of milk a day .

-I should have one or two yogurts a day.

-I should have one or two toasts with butter a day -I should have whole wheat bread and rice.

Questionnaire Analysis Teachers interviewed: -Belén , Galician teacher.

-Samuel, Math teacher .

Family members interviewed: -Maria, Silvia’s mother -Tamara ,Silvia’s sister -Pepe, Silvia’s grandfather -Esperanza, Silvia’s grandmother -Manuel, Fonso’s father -Carmen, Fonso’s mother -Cris, Alan’s mother -Iñaki, Alan’s father

Friends interviewed: -Xiao, 2nd Post Secondary Education in IES de Fene.

-Mara, 4th Secondary Education in IES de Fene.

ANALYSIS 1)How many meals do you eat a day ? (breakfast,lunch,dinner,snacks) .Consider every fruit, yogurt,glass of milk etc.as a single snack.

- The 68% of the 102 people interviewed have 3 or 4 meals a day and the 28% have 5 or 6.

2)Do you have breakfast every day?

-The 83% of the 102 people interviewed have breakfast every day and the 14% don’t have breakfast.

3)How often do you drink…….?

Water: -The 60% of the people interviewed drink 5-6 cups of water daily and the 27% drink 3 or 4 cups daily.

Tea: -The 53% of the people interviewed never drink tea.

Coffee:

-The 43% of the people interviewed drink 1 or 2 cups of coffee daily .

Low calorie carbonated: - The 56% of the people interviewed never drink low calorie carbonated and 28% seldom drink low calorie carbonated.

Carbonated with sugar: -The 56% of the people interviewed never drink carbonated with sugar and the 29% seldon drink low calorie carbonated.

Juice: -The 35% of the people interviewed seldom drink juice and the 27% never drink juice.

Bear : - The 41% of the people interviewed never drink beer and the 32% seldom drink beer.

Wine: -The 66% of the people interviewed never drink wine

4)How often do you have‌?

Vegetables: -The 37% of the people interviewed have 1 or 2 portions of vegetables daily.

Legumes: - The 44% of the people interviewed have 1 or 2 portions of legumes weekly.

Integral cereals: -The 38% of the people interviewed never have integral cereals.

Refined grains: - The 43% of the people interviewed have 3 or 4 portions of refined grains and the 34% seldom take refined grains .

Fish: -The 57% of the people interviewed have 1 or 2 portions of fish weekly.

Poultry(Chicken,turkey..): -The 38% of the people interviewed have 1 or 2 portions of poultry weekly .

Read meats : -The 49 % of the people interviewed have 1 or 2 portions of red meats weekly.

Eggs: -The 50% of the people interviewed have 1 or 2 eggs weekly.

Cakes , pies : -The 49% of the people interviewed seldom have cakes , pies ...etc

Dark chocolate : -The 36% of the people interviewed never have dark chocolate and 30% seldom take dark chocolate .

Nuts : -The 47% of the people interviewed seldom have nuts.

Do you have dairy foods every day ?

Skim or low fat milk : -The 48% of the people interviewed have 1 or 2 glasses/cups of skim or low fat milk Whole milk : -The 66% of the people interviewed never have whole milk .

Yogurt: -The 57% of the people interviewed have 1 or 2 yogurts a day

Cheese: -The 38% of the people interviewed seldom have cheese .

Margarin: -The 72% of the people interviewed never have margarine.

Butter: -The 49% of the people interviewed never have butter and 39% seldom take butter.

5)How many pieces of fruit do you have daily?

-The 41% of the people interviewed have 1 or 2 pieces daily, 28% have 2 or 3 pieces daily, 20% have more than 3 pieces daily and 12% none.

6)How many teaspoons of sugar do you add to your beverages each day?

-The 54% of the people interviewed don't add sugar to their beverages and 40 % add 1 or 2 teaspoons of sugar to their beverages.

7)How often do you eat fried food?

-The 68% of the people interviewed eat fried food occasionally and 24% eat fried food once or twice a week.

8)What kind of fat do you use to cook?

-The 91% of the people interviewed use olive oil to cook and 9% use sunower oil.

9)Gender -The 64% of the people interviewed are women and 36% are men.

10)Age group: -The 55% of the people interviewed are between 41 to 60 years old , 17% are 21 to 40 years old , 14% are 11 to 16 years old and 12% are 12 to 20 years old.

11)Occupation:

-The 43% of the people interviewed are parents , 27% are students and 21% are teachers.

ANALYSIS (CONCLUSION) -We saw that many people eat very healthy foods, and that they don't abuse of processed foods.

- The people interviewed can improve their meals if they eat less products that contain a lot of fat. For example: Cheese, fried food, etc - Some people interviewed don't have breakfast, but it is very important to have a healthy diet - We saw that many people interviewed don't abuse of alcoholic drinks and sugary drinks -To have a healthy diet, we need to take a good amount of fruits and vegetables and there are people who don't take any piece of it.

A HEALTHY MENU

Tuesday

Breakfast

Mid-morning

Lunch

Snack

Dinner

-Integral toast, tomato, olive oil, kiwi and milk

-Apple

-Salad (Lettuce Walnuts, Beet and Tuna )

-Yogurt -Pineapple -Water

-Salmon and rice.

-Water

-Water

-Water

CONCLUSION In this project we saw the importance of eating healthy. We learned to analyze some graphs and did interviews about food to some teachers, students and our family.

We think that the project helped us to better organize our meals and eat healthy. In the graphics, we saw

that people have a healthy diet, because they take enough healthy

products and don't abuse of processed products. We can improve our feeding with moderate and healthy meals. Example: (Lettuce, ďŹ sh, meat‌). and we will improve our diet thanks to the conclusions we got with this project.

3.BIBLIOGRAPHY -Aptmel “10 cosas que seguro que no sabias” https://tinyurl.com/y3mzow42 “ {Accessed:31-5-19}-36-

Arixmendi,Felipe “Contra terrorismo “ https://tinyurl.com/y5mdye6c {Accesseds:30-05-2019}-18-Bellver , Helena “ Pizza” https://tinyurl.com/y3zpd9en {Accessed:2-06-2019}-11-Boris Zerwann ``Beneficio de las legumbres para el organismo´´https://tinyurl.com/yxdyn46q {02-06-2019} -Cabada , Xavier”Radiografía de…..” https://tinyurl.com/y5wqrzo5 {Accessed:31-05-2019}-24-Canada “Healthy eating habits”https://food-guide.canada.ca/en/healthy-eating-habits/ {Accessed:24-05-2019}.-1-Cantudo , Cristina “Razones para comer manzana “ https://tinyurl.com/y339owao {Accessed:2-06-2019} -”Características de observación”https://www.12caracteristicas.com/observacion/ {Accessed:31-05-2019} -”Cosas que no sabías de la cerveza”https://tinyurl.com/yxcekokf {Accessed:31-05-2019} -El diario de alimentación “https://tinyurl.com/y4pjnljq {Accesse:30-05-2019}-4,9,10 and 17-

-Enri “Batido de fresa “ https://tinyurl.com/y54ralhl {Accessed:2-06-2019} -Escalante , Luis José “Leche:propiedades,beneficios y valor nutricional”https://tinyurl.com/y32pl8th {Accessed:29-05-2019}-17-”Equipo de negocios “https://tinyurl.com/y2lkcobf {Accessed:30-05-2019}-20-”Equivalencias bachiller”https://tinyurl.com/yyvul9pk {Accessed:30-05-2019}-19-Fotos de archivo “https://tinyurl.com/y4bdsjn7 {Accessed;31-05-2019}-3 -”Galletas de chía” https://tinyurl.com/y5dytuyq {Accessed:02-06-2019} -Gómez , Jose “No, no todos los yogures” https://tinyurl.com/y3ajjcoq {Accessed:31-5-19}-34“Healthy Eating” https://www.edu.xunta.gal/centros/iesfene/aulavirtual2/course/view.php?id=163{Accessed:31-05-2019} -Juán, Laura “Análisis nutricional” https://tinyurl.com/y4gwokub {Accessed:2-06-2019}-María “Mantequilla o Margarita?” https://nutricionsinmas.com/mantequilla-o-margarina/ {Accessed:30-05-2019}-17-

-Medina ,Miriam “Receta de Salmón” https://tinyurl.com/y57w2hes {Accessed:2-5-2019}-15-”Nocilla celebra su 50 aniversario”https://tinyurl.com/yxjxd66t {Accessed:2-06-2019}-12-”Palitos de pan” https://tinyurl.com/y3zarpxm {Accessed:02-05-2019}-14-Pérez ,Julián “Definición de Conclusión” https://definicion.de/conclusion/ {Accessed:30-05-2019}-46-”Regalices” http://slroute.com/2018/10/22/regalices/ {Accessed:2-06-2019} -Rule Sternman , Cheryl” Cheryl Sternman Rule`s Streamlined Instructions for Making Homemade Yogurt”https://www.splendidtable.org/recipes/homemade-yogurt” {Accessed:29-05-2019}-17-Sabate ,Jordi”Las nueve pautas” https://tinyurl.com/y6f6gs5t {Accessed:31-05-2019}-29- Sanchez , Fran “`Por que el Azúcar de la fruta no engorda´´https://tinyurl.com/y6x24xs9 {Accessed:02-06-2019} -”Siete bebida sanas y bajas en calorías”-https://tinyurl.com/y54vv4wu {Accessed:31-05-2019}-24-”Taborda,Fabricio “Nuestro pan de cada día “ https://tinyurl.com/y3mjgonu {Accessed:30-05-2019}-17-

-”Tomar de 6 a 8 vasos de agua al día”https://tinyurl.com/y5ljvw3q {Accessed:31-05-2019}-23-Unista,”Té de canela” https://unisima.com/salud/te-canela/ {Accessed:31-05-2019}-Zuñiga,Okairy “Las fibras vegetales”https://mejorconsalud.com/lfibras-vegetales-beneficios/ {Accesed:31-5-19}-27-

INFORMATION -Rodríguez Inma, Castello Roberto & Lago Loly, ``Food & Nutrition´´https://tinyurl.com/y2kl5dqz {02-06-2019} -Lago Loly, ``Healthy Eating´´https://tinyurl.com/yydpxuw4 {Accessed 02-06-2019} -Lago Loli, ``Eating Habits Questionnaire´´https://tinyurl.com/yy84n7n7 {Accessed 02-06-2019}.

-Lago Loli, ``Eating Habits Questionnaire responses´´https://tinyurl.com/y424lccz {Accessed 02-06-2019}