HEALTHY FOODHEALTHY FOOD

Healthy food became one of the Healthy food became one of the biggest problems that a modern biggest problems that a modern men is dealing withmen is dealing with..

Man`s health, creativity, efficancy Man`s health, creativity, efficancy

and mood are directly deriving and mood are directly deriving from his everyday diet.from his everyday diet.

Healthy diet helps us to cope Healthy diet helps us to cope

with difficulties in our lives, and it with difficulties in our lives, and it protects us from numerous protects us from numerous physical and psychicalphysical and psychical illnesses.illnesses.

Healthy diet means :eat the simplest, and as

diverse as possible, do not mix foodstuffs with

different structure, eat moderate amount of

food,do not eat too fast and

voraciously , take care that the food is

not too spicy.

It`s important to have some physical exercise every day for at least 20 minutes a day(gimnastics, running, riding a bicycle, yoga, mountain climbing, fast walking…) and to spend as much time as possible outside, on the fresh air, actively relaxing.

Every organism is different, and demands different nutrition .

It`s important to eat orderly, have meals at the same time every day, and not just take food all day long, without thinking.

Combining diverse food properly is essential to healthy food.

We should take water between the meals, or if necessary after the meal, and never before or during the meal. This is important because the water weakens our stomach acid, and the food is not digested properly.

The importance of waterInsufficient consummation of water gradually changes the physiology of the organism and leads to chronical degenerative changes of the tissue and organs.

To avoid these troubles we need to train ourselves to take 2l or 8 glasses of water a day, even if we don`t feel thirst. .

Food piramid is a visual of planning a well balanced meal.

Food from the base of the pyramid should be consumed as the basic, and the one from the top of pyramid only sometimes and in smaller quantities.

Food pyramid

NEW FOOD PYRAMIDEXERCISE

MODERATION

INDIVIDUALITY

PROPORTIONALITY

DIVERCITY

GRADUAL IMPROVEMENT

www.mypyramid.gov

If you are trying to loose some weight, you should gradually reduce the amount of food, without changing their proportion.  

This pyramid is tree dimensional, with stairs at one side emphasising the importance of physical exercising for the health.

Groceries are making triangles of different width, presenting their reccomanded proportion. Of course, every change in diet should be made gradually.

Zimbabwe fist• Carbohydrates (starch and fruits): take

as much as you can place in two of your fists.

www.diabetes.rs

Proteins: take the size of your palm, and the height of your little

finger.

www.diabetes.rs

Vegetables: take as much as you can put in your both hands. It should be low calories.

www.diabetes.rs

Fat : restrict them on the amount of half of your thumb. Do not drink more then 250ml low fat milk

for a meal.

www.diabetes.rs

A Plate model

• starchy food and cereals• vegetables• fruit• milk• meat and proteins

This is an easy way of balancing your diet by adjusting the size of the portion.

Food is divided into five different groups:

¼ of a plate should be filled with starchy food(potatoes, rice), bread,

¼ of a plate should have proteins (meat, fish, cheese, pulses),

½ of a plate for vegetables (firstly the ones with less starch like cabbage, broccoli, green beans, carrot, mashroums, tomatoes, cauliflower, spinach, green salad)

add one cup of skimmed milk or yogurt

one fruit

What should your plate look like:

www.diabetes.rs

Irregularities in children Irregularities in children dietdiet

Having too many snacks, and irregular meals:– Snacks make 25-33% of daily food (nibbles

and soft drinks)Skipping main meals

– breakfast: 24% of girls and 20% of boys– Lunch: 25% of teenagers

Rare family meals– 33% of teenagers skip dinner– 22-32% of teenagers never or two times a

week have meals with their parents Meals outside home – 33% of teenagers

Eat diverse food,

Eat more cereals, vegetables and fruits

Eat low fat food, avoid saturated fats and holesterol, reduce salt and sugar

Reduce snacks and fast food

Eat a lot of iron and calcium

Drink a lot – water, tea, natural juice

Avoid alcohol, coffee and tobacco

Exercise at least 20 minutes a day

Teenage diet recommendationTeenage diet recommendation

TTRY TO :RY TO :

Always have breakfast Always have breakfast (musli (musli with with yogurt, fruit shake, fruits, sandwich)yogurt, fruit shake, fruits, sandwich)

Have low calories snacks, small Have low calories snacks, small portionsportions

Have at least one meal with your Have at least one meal with your familyfamily

FFocus on positive aspects of ocus on positive aspects of healthy foodhealthy food ! !