HEALTHY AND BALANCED FOOD SLOVENIA OŠ IVANA BABIČA-JAGRA MAREZIGE Presented by: Petra Trstenjak and Eneja Žerovnik

Some facts…

Le rezerva-predstavite na tej sliki, če ne bo delala povezava na prejšnji!

Major risk factors causing early deaths in Slovenia Marked reasons are connected with not balanced food diet.

Everybody knows what healthy choices are

Eat healthy food Do regular exercises Get enough sleep Avoid stress Avoid toxins as pesticides, drugs (tobacco, alcohol …), medicine, etc.

But unfortunately most of us don’t care enough about it.

More than 42% of adults are overweight (BMI > 25) and 17,9% are obese (BMI>30) (Source: CINDI 2008)! Facts about overweight people in Slovenia

In the last 20 years the percentage of overweight and obese kids (age 6-19) has increased a lot! in boys – from 15,9% to 28,9% in girls – from 15,9 to 24,1% (Source: Kovač, Strel 2009)!

Only 40% of teenagers eat fruit at least once a day and just 25% eat vegetable at least once a day. 37% of 12 year old youngsters drink soft drinks with added sugar every day – that ranks us on top among European countries 31% of teenagers never eat breakfast. EATING HABITS OF SLOVENE KIDS (Research done by Ministry of Health)

These are quite alarming facts.

We should wake up!

And start to eat more healthy and balanced food! BUT WHAT IS HEALTHY AND BALANCED FOOD?

FOOD GIVES US ENERGY BUILDS OUR BODY AND TAKES CARE OF OUR METABOLISM PROTECTS US AGAINST DISEASES

Nutritionists recommendations: Daily food intake should constist of: CARBOHYDRATES at least 50 % of energy intake PROTEINS between 10 and 15% FATS: –<30-40% (1-3 years old) –<30-35% (4-14 years old) –20-30% (15 and older)

Our daily intake of calories should be… AgeGirlsBoys 11 – 14 years 10080kJ (2400 kcal) 10160kJ (2800 kcal)

MEALS – we recommend you to … BREAKFAST (25 % energy) 7 – 7.30 am MORNING SNACK (15 % energy) LUNCH (30 % energy) pm ATERNOON SNACK (10 % energy) pm DINNER (20 % energy) 6 – 7 pm

What should we eat?

FOOD PYRAMIDS

USDA TYPE

Mediterranean pyramid

organic, seasonal, local fresh fruit and vegetables bread, pasta, cakes from wholewheat flour meat not every day fish once a week low fat milk and milk products little salted food water, natural juices, tea homemade products etc.

fast food too salted food pork meat, salami, too fat food white flour food soft drinks with added sugar too many sweets preserved fruit and vegetables etc.

BALANCED MENUS AUTUMN BREAKFASTMORNING SNACK LUNCHAFTERNOON SNACK DINNER fish spread, wholegrain bread, grapes organic yoghurt spinach soup, stuffed peppers in tomato sauce, mashed potatoes, green salad kaki pancakes with homemade plum jam, milk

WINTER BREAKFASTMORNING SNACK LUNCHAFTERNOON SNACK DINNER cheese burek (pastry) natural yoghurt, satsumas apple, walnuts carrot soup, roast chicken, red cabbage, bread dumplings, fruit wholewheat cake sauerkraut soup (jota)

SPRING BREAKFASTMORNING SNACK LUNCHAFTERNOON SNACK DINNER wholewheat bread, herbal- cheese spread 100% juice organic fruit yoghurt sweetcorn and beans soup (bobići) walnut cake cherries wild asparagus with eggs dandelion salad

SUMMER BREAKFASTMORNING SNACK LUNCHAFTERNOON SNACK DINNER organic muesli and milk, strawberries watermelon wholewheat spaghetti with tomato and basil sauce, green salad peach cornflour roll grilled sardines tomato salad

Eat healthy but don’t forget about…