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HEALTHY AND BALANCED FOODSLOVENIA
OŠ IVANA BABIČA-JAGRA MAREZIGE
Presented by: Petra Trstenjak and Eneja Žerovnik
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• Le rezerva-predstavite na tej sliki, če ne bo delala povezava na prejšnji!
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Major risk factors causing early deaths in Slovenia
Marked reasons are connected with not balanced food diet.
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Everybody knows what healthy choices are
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• Eat healthy food• Do regular exercises• Get enough sleep• Avoid stress• Avoid toxins as pesticides, drugs
(tobacco, alcohol …), medicine, etc.
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But unfortunately most of us don’t care enough about it.
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More than 42% of adults are overweight (BMI > 25) and 17,9% are obese (BMI>30) (Source: CINDI 2008)!
Facts about overweight people in Slovenia
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In the last 20 years the percentage of overweight and obese kids (age 6-19) has increased a lot!
• in boys – from 15,9% to 28,9%• in girls – from 15,9 to 24,1%(Source: Kovač, Strel 2009)!
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• Only 40% of teenagers eat fruit at least once a day and just 25% eat vegetable at least once a day.
• 37% of 12 year old youngsters drink soft drinks with added sugar every day – that ranks us on top among European countries
• 31% of teenagers never eat breakfast.
EATING HABITS OF SLOVENE KIDS(Research done by Ministry of Health)
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These are quite alarming facts.
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We should wake up!
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And start to eat more healthy and balanced food!
BUT WHAT IS HEALTHY AND BALANCED FOOD?
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FOOD
• GIVES US ENERGY
• BUILDS OUR BODY AND TAKES CARE OF OUR METABOLISM
• PROTECTS US AGAINST DISEASES
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Nutritionists recommendations:
Daily food intake should constist of:
• CARBOHYDRATES at least 50 % of energy intake
• PROTEINS between 10 and 15%
• FATS: – <30-40% (1-3 years old)– <30-35% (4-14 years old)– 20-30% (15 and older)
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Our daily intake of calories should be…
Age Girls Boys
11 – 14 years 10080kJ
(2400 kcal)
10160kJ
(2800 kcal)
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MEALS – we recommend you to …
• BREAKFAST (25 % energy) 7 – 7.30 am
• MORNING SNACK (15 % energy) 9-9.30
• LUNCH (30 % energy) 12 - 1 pm
• ATERNOON SNACK (10 % energy) 3-3.30 pm
• DINNER (20 % energy) • 6 – 7 pm
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What should we eat?
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FOOD PYRAMIDS
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USDA TYPE
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Mediterranean pyramid
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• organic, seasonal, local fresh fruit and vegetables• bread, pasta, cakes from wholewheat flour• meat not every day• fish once a week• low fat milk and milk products• little salted food• water, natural juices, tea• homemade products•etc.
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• fast food• too salted food• pork meat, salami, • too fat food• white flour food• soft drinks with added sugar • too many sweets• preserved fruit and vegetables• etc.
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BALANCED MENUS AUTUMN
BREAKFAST MORNING SNACK
LUNCH AFTERNOON SNACK
DINNER
• fish spread,• wholegrain bread, • grapes
• organic yoghurt
•spinach soup, •stuffed peppers in tomato sauce, • mashed potatoes, • green salad
•kaki • pancakes with homemade plum jam, • milk
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WINTER
BREAKFAST MORNING SNACK
LUNCH AFTERNOON SNACK
DINNER
• cheese burek (pastry)• natural yoghurt, • satsumas
• apple, walnuts
• carrot soup, • roast chicken, • red cabbage, • bread dumplings,
• fruit wholewheat cake
• sauerkraut soup (jota)
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SPRING
BREAKFAST MORNING SNACK
LUNCH AFTERNOON SNACK
DINNER
• wholewheat bread, • herbal-cheese spread•100% juice
• organic fruit yoghurt
•sweetcorn and beans soup (bobići)•walnut cake
• cherries •wild asparagus with eggs•dandelion salad
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SUMMER
BREAKFAST MORNING SNACK
LUNCH AFTERNOON SNACK
DINNER
•organic muesli and •milk, strawberries
•watermelon •wholewheat spaghetti with tomato and basil sauce, • green salad
• peach•cornflour roll
•grilled sardines• tomato salad
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Eat healthy but don’t forget about…
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