Made by : Oliwia Rejek Sara Mi ś ta

Nutritional Standards are the amount of dietary energy and essential nutrients which we should eat during one day.

Demands of the body are dependent on age, physical activity and style of life. Source of energy for human beings is food.

Have you ever thought about the fact that by eating dinner at nine o’clock you seriously hurt yourself ? Without proper breakfast in the morning you hurt yourself, too! People often do not ponder about what they eat. In this way, they hurt themselves.

Many people don’t eat regularly. Here are a few rules of proper nutrition. We should : - - Wash our hands before each meal - - Eat regularly - - Eat fruits instead of sweets - - Do not leave the house without breakfast - - Eat dinner at least two ours before bedtime.

- - Fast eating - - Drinking during meal - - Prone position after the meal - - Eating before bedtime - - Sedentary life style

-carbohydrates - fats - - Proteins - - Minerals - - vitamins In our meals these nutrients should be included:

Remember ! Not eating proper breakfast is one of the causes of many diseases such as diabetes, overweight and obesity.

A proper breakfast should include a proper dose of vitamins, nutritional minerals but not less than 5 grams of fiber and 20 grams of protein.

- yoghurt - - Two biscuits with honey and nuts - - glass of milk - - One peach

Remember to eat lunch regularly every day.

Lunch just like breakfast should contain a lot of nutrients. This meal should be healthy and tasty.

-four tablespoons of rice -veal with vegetables -four tablespoons of salad

Remember! Dinners should be eaten at least two hours before bedtime.

Dinner is as important as other meals. It also makes your body strong and healthy.

-two slices of bread -white cheese with radishes and green onions -jam -tea with lemon