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Andrea & Ashley
Healthy Eating – MAD?
By Ashley and Andrea‘Making A Difference’ Comenius-ECO Project
Andrea & Ashley
Healthy Eating
What do you think healthy eating is?
Being a certain weight?
Eating lots of fruit and vegetables?
Exercising lots?
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Being healthy…
This consists of having a balanced diet and carrying out some form of exercise for at least 30 minutes a
day.
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What is a healthy diet?
This is the eat well plate
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What’s inside a balanced diet?
1. Fruit and vegetables- Vitamin C, Carotenes, Folates and Fibre. They have also been proven to reduce the risks of some cancers.
2. Meat, fish etc- Iron, Protein, B vitamins, Zinc and Magnesium.
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What is in a balanced diet?
• 3. Foods containing fat and drinks containing sugar- essential fatty acids and also necessary salt and sugar to perform daily tasks such as movement.
• 4. Milk and dairy foods- Calcium, Protein, Vitamin B12, Vitamins A + D. Milk and dairy products help to keep the bones strong.
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What’s in a balanced diet?
5. Bread, rice and potatoes- carbohydrate, fibre, some calcium and iron, B vitamins.
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Eating disorders
With the recent added pressure from magazines and television many young people are struggling with the pressure to be “perfect”.
• Only 25% of young women were happy with their weight.
• 20% of young women diet either all or most of the time. • 22% of young women admit to staying at home because
they didn’t think they looked good. • 61% of women feel inadequate compared to the media's image of beautiful women.
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Anorexia
• eating disorder where people starve themselves.
• usually begins in young people around the onset of puberty.
• extreme weight loss occurs. • People suffering from anorexia are very
skinny but are convinced that they are overweight.
• excessive exercise, intake of laxatives and not eating.
• It can cause brittle bones, lack of minerals, bulimia and even death.
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Bulimia
• Men and women who live with Bulimia seek out binge and purge episodes -- they will eat a large quantity of food in a relatively short period of time and then use behaviours such as taking laxatives or self-induced vomiting -- because they feel overwhelmed in coping with their emotions, or in order to punish themselves
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Binge eating
•Eat more quickly than usual during binge episodes •Eat until they are uncomfortably full •Eat when they are not hungry •Eat alone because of embarrassment •Feel disgusted, depressed, or guilty after overeating
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The effects of an unhealthy diet
Unhealthy diets can cause-
Serious weight gain or loss
Cholesterol levels can dangerously increase
The risk of cancer increases
Type Two diabetes can occur
Eye damage
Circulatory problems
Lack in confidence
Metabolic syndrome
Stress
Emotional problems Social
problems
Heart disease
High blood pressure
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How can this be prevented?
No matter what weight you are a healthy diet and exercise routine is essential to maintain a healthy weight and body.
Getting more active, alongside a healthy diet, is a great way to burn extra calories, help you lose weight and give you more energy.
When we eat more food than our body uses during the day, it gets stored, usually as fat, and we put on weight.
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A healthy lifestyle
• Inside a healthy lifestyle a balanced diet and exercise should be carried out daily.
• Exercise should be done around 5 times a week for 30 minutes each session.
• The best ways to exercise is by …
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Walk
aerobics
swimming
House work
gardening
Walk up the steps
Get of the bus a few stops early
Park
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Snack swap
Crisps > raisons
Chocolate bar > cereal bar
Biscuits > crackers
Cheese > yoghurt
Fruit gums > yoghurt flavoured raisins
Popcorn > apple
Chips > mashed or boiled potatoes
Chicken nuggets > roast strips of chicken Fried foods
> grilled foods
Fast food meal > a home made roast dinner
Buns > a fruit salad.
Sweets> frozen lower fat yoghurt
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The benefits of a healthy diet
reduce risk for stroke and other cardiovascular diseases
reduce risk for type 2 diabetes.
protect against certain cancers, such as mouth, stomach, and colon-rectum cancer.
reduce the risk of coronary artery disease.
help decrease bone loss and reduce the risk of developing kidney stones.
weight management
Reduce constipation
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8 tips for eating well
1. Base your meals on starchy foods Starchy foods such as bread, cereals, rice, pasta and potatoes
2. Eat loads of fruit and vegetables3. Eat more fish4. Cut down on saturated fat and
sugar (likes cakes, pastries, butter etc)
5. Try to eat less salt.. Less than 6g a day
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8 tips for eating well
6. Get active and try to maintain a healthy weight.
7. Drink plenty of water, about 6 – 8 glasses
8. Don’t skip breakfast- it provides us with the energy we need to face the day.
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Portion sizes“me size meals”
• Many people still don’t know what a portion size is.
• Cereal bowls these days are a lot bigger, try not to fill them up as much.
• Brain power- it takes your brain several times to figure out if it likes something or not, so if you don’t like broccoli keep trying!
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Portion size
• Slowly does it! – Try and eat your meals more slowly so you can enjoy your food more. Also you will feel more full if you do so.
YOUR PORTION SIZE SHOULD BE THE SIZE OF YOUR HAND
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Guess the calories
154 Calories
520 Calories
5 tsp= 100 calories
302 Calories for 87 grams.
490 Calories
990 Calories
385 Calories
265 calories
291 calories
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