DESIGN OF A HEALTHY DIET FOR A WEEK

THE PYRAMID OF ALIMENTS

A HEALTHY DIET FOR A WEEK

Breakfast 1º.- The milk has a lot of calcium proteins and vitamins A. The cereals are rich in vitamins and minerals for our body. 2º.- The orange juice is rich in vitamin C and hasn’t got fats. 3º.-The banana is very good for us, because has a lot of potassium, but has a lot of sugar. 4º.- The yogurt is the same type of food that milk, so has many calcium. 5º.- The coffee helps you to stay active and awake. 6º.-The pinnapple is very recommended for dieting because has a lot of water and vitamins. 7º.- The kiwi has proteins to defend deseases and to prevent constipation

Snack 1º.- The almond are good to eliminate the cholesterol 2º.- Sandwich of turkey is a great meat that hasn’t got much fats. 3º.- The cheese is valued for its portability, long life, and high content of fat, protein, calcium, and phosphorus. 4º.- The apple is rich in vitamins and proteins and hasn’t got much sugar 5º.-The salad is good because helps to regulate fat and make the digestion. 6º.- the chicken sausage has less fat than the pork sausages. 7º.-the strawberry is agreat food because hasn’t got fats and content vitamins.

Lunch 1º.-The pasta is rich in carbohydrates amd is good to keep you fitt. 2º.-The beef has a lot of proteins and is one of the meats that have less fats 3º.- The lentils are legumes that have a lot of iron 4º.- The rice is good to the circulation of blood into the muscles. 5º.- The cheese is valued for its portability, long life, and high content of fat, protein, calcium, and phosphorus. 6º.-The lamb is rich in proteins and is a good food that has not much fats. 7º.- The salad is good because helps to regulate fat and make the digestion.

Tea Time 1º.- The cheese has fats, but some of them are good, we choose cheese because has a lot of calcium and phosphorous. 2º.- The apple is the ideal fruit for us because is sweet and hasn’t got fats or sugar. 3º.- The biscuits has lot of carbohydrates, which gives to you many energy. 4º.- The ham help you to reduce the cholesterol and has lots of proteins good for you. 5º.- The fruit salad is a good way to eat all the vitamins in a food. 6º.- Sugar free gelatin doesn’t give you fats and has vitamins. 7º.- Tuna with tomatoe is a food that regulate your fats and helps to eliminate

Dinner 1º.- The hot dog is a good way to eat in a moderate way, and has also an 60% of water. 2º.- Fish is very good to prevent dseseases. 3º.- The soup of vegetables is a soup without any fats and has all the types of vitamins. 4º.- Meat and salad is a food that combinates proteins with vitamins, and hasn’t got much fats. 5º.- Chicken is one of the “ white “ meat, is better because in the futur will exist less posibilities to have an illness. 6º.- Omelatte has egg, so there are lots of vitamins. 7º.- Beans is a vegetables with good relation between taste and properties ( lots of vegetal proteins).

Why is important to have an healthy diet?  It’s important to mantain the level of fats and cholesterol regulated.  To prevent present or futur deseases like the obesity. THE DIFFERENCES

Some advice to have an healthy diet  Eat three times a day dairy products like milk, yogurt, cheese or fresh cheese, preferably low-fat or skim.  Eat at least two dishes of vegetables and 3 fruits of different colors each day.  Eat beans, chickpeas, lentils or peas at least twice a week, replacing the meat.  Eat fish at least 2 times a week, cooked, baked, steamed or grilled.  Prefer foods with less saturated fat and cholesterol.  Reduce your regular consumption of sugar and salt.  Toma 6 a 8 vasos de agua al día.

Food groups ● Fruits: have an intense flavor and aroma and have different nutritional properties, so the fruit is usually eaten as dessert or cooked fresh. It should be eaten when ripe. As food properties such as fruits have to be very rich in vitamins and minerals, fewer calories and high water percentage (between 80 and 95%). ● Vegetables and legumes: are very healthy, but has a flavor and aroma not sweet. They came from the land. ● Meat and fish: includes a great amount of proteins and phosphorous. They came from animals and fishes. ● Bread, cereals, etc.: come from a wide variety of sources including breakfast cereals. Has lots of carbohydrates. Are good to take energy from them, but has many fats. ● Dairy produtcts: is good to eat them in a moderate quantity because they have lots of fats, but also are good because has calcium for bones and vitamins.

Deseases because the bad diet ● Obesity: is when a person has lots of fats in his body ● Anorexia: the person hasn’t got appetite. ● Bulimia: first the person eat food compulsively and then he vomits all.

Conclusion ● To be really complete, the variety diet needs to be helped with some of sport or exercise.  Nutrients in a cyrcle Blue: Carbohydrates Yellow: Fibre Red: Proteins Violet: Fats