By Ashley and Andrea ‘Making A Difference’ Comenius-ECO Project 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? Any ideas on healthy eating? Andrea & Ashley

Being healthy… This consists of having a balanced diet and carrying out some form of exercise for at least 30 minutes a day. The definition of being healthy is … Andrea & Ashley

This is the eat well plate What is a healthy diet? Eat well plate shows the right amount of food groups we should eat per day. Explain This is the eat well plate Andrea & Ashley

What’s inside a balanced diet? Fruit and vegetables- Vitamin C, Carotenes, Folates and Fibre. They have also been proven to reduce the risks of some cancers. Meat, fish etc- Iron, Protein, B vitamins, Zinc and Magnesium. Andrea & Ashley

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. Andrea & Ashley

What’s in a balanced diet? 5. Bread, rice and potatoes- carbohydrate, fibre, some calcium and iron, B vitamins. Andrea & Ashley

Unhealthy diets Andrea & Ashley

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. Andrea & Ashley

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. Andrea & Ashley

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 Andrea & Ashley

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 Andrea & Ashley

The effects of an unhealthy diet Unhealthy diets can cause- Heart disease Eye damage The risk of cancer increases Metabolic syndrome Serious weight gain or loss Stress Emotional problems Cholesterol levels can dangerously increase Benefits of healthy diet eating for energy- if your sport person etc eating disorders 8 tips for eating well + 5 nutrients tips for good diet Social problems Type Two diabetes can occur Lack in confidence Circulatory problems High blood pressure Andrea & Ashley

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. Andrea & Ashley

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 … Andrea & Ashley

Get of the bus a few stops early Park aerobics Walk swimming Walk up the steps gardening House work Get of the bus a few stops early Park Andrea & Ashley

Snack swap Fast food meal > a home made roast dinner Buns > a fruit salad. Sweets> frozen lower fat yoghurt Popcorn > apple Biscuits > crackers Crisps > raisons Fruit gums > yoghurt flavoured raisins Chicken nuggets > roast strips of chicken Fried foods > grilled foods Chocolate bar > cereal bar Cheese > yoghurt Chips > mashed or boiled potatoes Andrea & Ashley

The benefits of a healthy diet protect against certain cancers, such as mouth, stomach, and colon-rectum cancer. weight management Reduce constipation reduce risk for stroke and other cardiovascular diseases help decrease bone loss and reduce the risk of developing kidney stones. reduce risk for type 2 diabetes. reduce the risk of coronary artery disease. Andrea & Ashley

8 tips for eating well Base your meals on starchy foods Starchy foods such as bread, cereals, rice, pasta and potatoes Eat loads of fruit and vegetables Eat more fish Cut down on saturated fat and sugar (likes cakes, pastries, butter etc) Try to eat less salt.. Less than 6g a day Andrea & Ashley

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. Andrea & Ashley

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! Andrea & Ashley

YOUR PORTION SIZE SHOULD BE THE SIZE OF YOUR HAND 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 Andrea & Ashley

Guess the calories 490 Calories 990 Calories 302 Calories for 87 grams. 291 calories 265 calories 154 Calories 520 Calories 385 Calories 5 tsp= 100 calories Andrea & Ashley

Andrea & Ashley