HEALTHY FOOD The European Commission support for the production of this publication does not constitute an endorsement of the contents which reflects the views only of the authors, and the Commission cannot be held responsi ­ ble for any use which may be made of the information contained therein. Student: Federica Oliva 3F Teacher : Annamaria Cappai S.M.S. “Don S. Vitale”- Italy

REMEMBER We are what we eat!

LET’S EAT MEDITERRANEAN! To be healthy the Mediterranean Diet Pyramid is a very good guide.

A HEALTHY DIET MUST BE … Balanced …natural …accompanied by regular exercise

…BALANCED… Don’t eat too much! Don’t starve your body!

…NATURAL… Choose simple not processed foods Eat seasonal fruit and vegetables every day Choose foods that are grown and produced locally whenever you can Drink water instead of fizzy drinks and fresh squashes instead of industrial fruit juices

…WITH REGULAR EXERCISE This is important for a healthy life. Exercise can help our heart and lungs. When we exercise, oxygen goes to all parts of the body.

WHY WE NEED A BALANCED DIET A balanced diet is a combination of protein, carbohydrates, fats, vitamins, minerals, fibre and water. Food gives us nutrients, which help our bodies work properly. When we have a healthy diet, we look and feel great and we have more energy.

NUTRIENTS Proteins We need protein to grow and develop. There are essential amino- acids in protein, which the body can’t make. Carbohydrates Our energy comes from carbohydrate foods. There are two types of carbohydrate : simple carbohydrate and complex carbohydrate Vitamins The name comes from the word «vital» and vitamins are vital for our bodies. We can find them in fruit and vegetables.

Minerals are vital nutrients and they help the body convert food into energy. Fibre comes from plants. There are two types of fibre: soluble and insoluble. Insoluble fibre passes through the body undigested. The body needs omega fats to build healthy cells. Omega fats improve heart health and brain function. We can find them in oily fish and walnuts FibreEssential fats Minerals

HOW YOUR BREAKFAST SHOULD BE: an orange squash, a cup of tea, rusks and honey

YOUR LUNCH pasta with beans, mixed salad and a a fruit

YOUR DINNER lobsters, potatoes and artichokes, wholemeal bread and an orange…

YOUR DINNER … or turkey and green salad, wholemeal bread and clementines

REMEMBER: colourful mixed salads are always very healthy!

ENJOY YOUR MEAL!