HEALTHY EATING

The nutritional pyramid for a healthy eating must be like this:

But sometimes it´s difficult to adapt this to our lives.

I usually eats more carbohydrates and fats than fruits and vegetables, maybe because vegetables and fruits needs to be fresh and I don´t have time every day to go to the market (this it´s my excuse).

The normal things I eat in a day are:

For breakfast I daily have a piece of bread with oil and a cup of coffee.

This year I´m trying to have a piece of apple at 11:00 a.m.

For lunch I have a lot of difficult to eat in a healthy way because most of days I have lunch in my father´s hose and he likes fried chips and pork meal too much (obviously with a lot of salt).

Dinner it´s the healthiest food I could have. Salads roast vegetables, omelets and yogurt it´s the normal menu between Mondays and Thursdays. At weekend pizzas, fats, meals and beers take the power of the table and the vegetables and fruits run away of the fridge.

We have to recognize that a big cow meal whit a lot of fried potatoes or a mixed plate of cheese, jam, and others pork´s derivates are delicious but we have to make

an effort to eat in a healthy way.

OIL, SWEET AND FATS

MEAT, MILK, FISH AND CHEESE

FRUIT AND VEGETABLES

BREAD, CEREAL, RICE AND PASTA

To make a balanced diet we should do the following:

We eat many carbohydrates for energy, fiber for regularity, vitamins and minerals for many important body functions and protein for growth and repair of cells. This is achieved by eating the first two steps of the pyramid, keeping in mind that we can not miss the animals that would be the third step, and avoid eating as little as possible of the fourth and last step fats. It also sports a regular basis to help our body to burn fat and not let and accumulate in our body. And drink up to date about two liters of water so dehydration does not occur.

But the reality is that very few people make a living so healthy, because what we like is sweet, and the food have more calories, like burgers, fries, ice cream ...... ..

BY: ANA ALBA GUTIÉRREZ

Healthy eatingMy diet is that truth which is not an example to follow.

My daily food for breakfast takes a Coke drink with a sandwich.

Then lunch is the healthiest food almost always homemade food. Picnic I take a lot of sweets with chocolate milk. For dinner as pizza, burgers ...

The truth is that my diet should not take as example just takes healthy food. I really do not like just like vegetables and fruit.

Theirs would be eating a lot more vegetables exercise and take less "junk food" as Mc'Donnals, Burger king

You use healthy oils (like olive and canola oil) for cooking, and salad, and at the table. limit butter. Avoid trans fat. Takes more veggies-and the greater the variety- y the better. You have to eat potatoes and french fries don´t count.

Drink water, tea, or coffee (with little or no sugar). limit milk/dairy and juice. Avoid sugary drinks.

Eat whole grains. limit refined grains. choose fish, poultry, beans, and nuts.

Limit red meat. Avoid bacon, cold cuts and other processed meat

And mainly eat fruit of all colors. They are helpful for children to want to eat fruit. Red apple, green, strawberries, bananas, cantaloupe, watermelon, oranges.

Daily food: Meat, fish, seafood and eggsThese foods are rich in protein, and it is recommended a daily intake of 2 servings.Meat and fish : is recommended to consume 3-4 servings per week of lean meat ( poultry) , fish (white , low fat , blue, rich in fats , polyunsaturated omega -3 to help

cardiovascular health ) and eggs. They provide high-quality protein, vitamins and minerals.

Legumes: They provide carbohydrates, vegetable protein, and dietary fiber. Weekly consumption of 2 to 4 portions is recommended.

Nuts: rich in protein, fiber and heart healthy fat food so they are very energy intake, intake of 2-7 servings per week is recommended.

SUBIRAlimentos daily consumption: milk and dairy products (yoghurt, cheese, etc.).They are an important source of high quality protein, lactose (milk sugar), vitamins and minerals, especially calcium. The recommended daily servings vary according to the age and physiological state (2 to 4 servings daily).SUBIRAlimentos daily consumption: fruits and vegetables

* They are a major source of water, vitamins, minerals and fiber and in the case of fruit (better whole) also sugars. Consuming an average of 5 servings per day , 2-3 servings of

which should be raw to best preserve their vitamins and minerals is recommended 3 or more servings of fruit and 2 or more servings of vegetables a day or salad .

Olive oil: Rich in heart-healthy fats and optimal consumption is between 3 and 6 servings daily, preferably raw.SUBIRAlimentos daily consumption of bread, cereals, whole grains, rice, pasta, potatoesRich in carbohydrates, food should be the staple diet (4-6 servings daily).

Healthy eating

A healthy diet is one that helps maintain or improve general health. A healthy diet provides the body with essential nutrition: fluid, adequate essential amino acids from protein, essential vitamins, minerals, and adequate calories. A healthy diet provides energy needs for human nutrition without exposure to toxicity or excessive weight gain from consuming excessive amounts. Is also important for lowering health risks, such as obesity, heart disease, etc…

I usually have for breakfast a ham and cheese sandwich with a cup of coffee, for lunch I’ve chicken fillet with rice, at the evening I’ve a sandwich and a chocolate milkshake for snack and for dinner I usually have pizza. Some days I change meat for fish and I also eat some fruits every day.

But the best of all is fry fish in a beach restaurant with a jug of sangria with a good siesta after that.

Fats, oil and sweets

Milk, cheese, meat, fish and eggs

Milk, cheese, meat, fish and eggs

Bread, cereal, rice and pasta

“Eat to live and not live to eat”

My diet:

I usually eat in the morning coffee and bread with Serrano jam.

At lunchtime I usually eat legumes and vegetables.

And in the evening I have a cup of tea, bread and butter.

During the week, I usually drink a regular amount of water and fewer sodas.

In my country Peru, I usually eat a delicious dish called “ceviche” which contains fish, potatoes, sweet potatoes, corn, lettuce and onion.

Another delicious dish is the “papa a la huancaina” potato, cheese, yellow pepper, milk, lettuce and olive.

During week 3 or 4 times I eat a burger with chips and soda.

I rarely eat sweets and sometimes I eat chocolate.

Luis Garcia Fierro 1ºPOA-F.O.L.

To begin I would like speak about my diet:

For breakfast in the morning I often eat oil with bread and a cup of coffee.

In lunchtime almost always take carbohydrates, a serving of vegetables and a piece of fruit.

In the evening I like afternoon often take some snack.

When it comes to always dine like something light like a salad and fish or grilled meat.

One of my favorite foods is pizza and spaghetti but also traditional foods of the Mediterranean diet such as soups.

Nombre : José Miguel Barquín Rodríguez Asignatura : F.O.L

Curso : 1º POA