2. NOURISHING SUBSTANCES ALIMENTARY HABITSDIET PHYSICAL COMFORT In science class we studied the NOURISHING SUBSTANCES and then we compared our ALIMENTARY HABITS, discovering that, a correct DIET, healthy and balanced, it is very important for the PHYSICAL COMFORT of our body. 55-65% CARBOHYDRATES 45-55% COMPLEX SUGARS 15% SIMPLE SUGARS Ex: STARCH, CELLULOSE They are formed by a lot of glucose molecules They are more difficult to be digested They are an important reserve of energy, gradually used. EX : GLUCOSE, FRUCTOSE, LACTOSE, SACCHAROSE They are formed by 1 or, at the most, 2 glucose molecules They are easily digestible They are an important resource of energy "ready to the use“. 1g= 4Kcal For a high level of health of our organism and its correct operation, it is important to take all the nourishing substances (respecting some percentages)

3. 20-25% FATS EX: ANIMAL FAT MARGARINE / BUTTER They are more harmful They are deposited in the arteries They are deposited in the adipose tissue 1g= 9Kcal UNSATURATED SATURATED LIQUID STATE SOLID STATE EX: VEGETABLE OILS They are preferable They are not deposited in the arteries They are not harmful THEY FURNISH ENERGY 10-15% essential PROTEINS VEGETABLE MEAT FISH MILK PULSES CEREALS SOY FUNCTIONS: THEY ARE NOT ENERGETIC RESOURCES RESISTANCE THEY COMPOSE THE SKIN, THE TISSUES AND THE CELLS THEY TRANSPORT SUBSTANCES IN THE BLOOD ANIMAL

4. BREAKFASTBREAKLUNCH AFTERNOON SNACK DINNER BiscuitsCrackerSeasoned pasta, riceIndustrial snackSoup, rice, pasta BriochesCrispsmeat/fishToasted sandwich Omelet with vegetables RusksSandwich with ham Vegetables (salad, spinaches, carrots, zucchini…) Bread with chocolate Cheese and cured meats Industrial snack Fruit (apple, banana, pear…) Homemade cakeDessert Bread Drinks Tea, milk, coffee, cappuccino Fruit juice or tea (hot or cold) Water Freshly squeezed fruit juice, Fizzy drinks Water OUR TYPICAL MENUS After having understood what nourishing substances are, we examined our alimentary habits for 2 days and in this chart we summarised our menus. Negative aspects of our diet:  TOO MUCH INDUSTRIAL SNACKS or CRISPS: they are rich of fats, simple sugars and preservatives that aren’t very good for our body and from which we don’t draw any physical advantages.  FRIZZY AND SWEET DRINKS or PACKAGED FRUIT JUICE: they are rich of simple sugars and sweeteners.  TOO LITTLE FRUIT AND VEGETABLES.

5. BREAKFAST  Milk or tea  Rusks  Jam BREAK  All types of fruit LUNCH  Pasta with tomato sauce  Red meat with vegetables (NO pulses)  Fruit salad AFTERNOON SNACK  Orange juice and slice of cake DINNER  Rice  Tuna with string beans  Apple or pear About drinks, water is preferred to fizzy and sweet drinks. Perfect menu WHY IS THIS MENU PERFECT? Because it respects all the rules for a corret and healthy diet:  5 MEALS A DAY  A COMPLETE BREAKFAST with complex sugars (they are an important energy reserve) and simple sugar (milk, jam), whose energy is quickly used by our body to wake up us. The breakfast is very important because, when we wake up, a lot of time have passed by the last meal.  5/6 PORTIONS OF FRUIT and/or VEGETABLES NO INDUSTRIAL SNACK or PACKETS OF CRISPS YES FRUIT (as snack) or HOMEMADE PRODUCTS.  DRINK WATER and not sweet drinks.

6. WATER and SPORT EVERY DAYS 5-6 PORTIONS EVERY DAYS 3-4 PORTIONS EVERY DAYS 1-2 PORTIONS EVERY DAYS 3-4 PORTIONS A WEEKS 2 PORTIONS A WEEKS 1-2 PORTIONS A WEEKS THE FOOD PYRAMID For a healthy and correct diet, it can be very useful to follow the scheme of the food pyramid, where, at the bottom, we can find the food that we can eat in larger quantities. Instead, climbing upward, we can find the food that we have to eat more carefully and in smaller quantities.

7. EXPLANATION OF THE FOOD PYRAMID 4.THE MILK proteins vitamins mineral salts 4. -THE MILK should be drunk 1-2 times a days, because it’s rich of proteins, vitamins and mineral salts and it hasn’t got too many fats. THE OIL unsaturated fat -THE OIL is a unsaturated fat and for this it can be taken 1- 2 times every days, because it isn’t bad for our organism, it isn’t deposed in the arteries and it give us lots of energy. 5. THE FISH, THE PULSES THE CHEESE 5. THE FISH, THE PULSES and THE CHEESE can be eaten 3-4 times a week, because they are rich of proteins, they have mineral salts, vitamins and they aren’t too much fat. 6. THE RED MEAT THE EGGS 6. THE RED MEAT and THE EGGS should be eaten only 2 times a week, because they are rich of saturated fats and cholesterol. They have all the important proteins. They have mineral salts and vitamins too. 7. THE SWEETS THE ALCOHOLIC DRINKS 7. THE SWEETS and THE ALCOHOLIC DRINKS are to limit to 1-2 portions a week, because they are rich of simple sugar and other substances not very useful for our body. 1.THE SPORT 1.THE SPORT (for example a simple walk) should be practiced every days to ensure the wellness of our body and to lose the excess calories. 2.THE FRUIT THE VEGETABLE 2.THE FRUIT and THE VEGETABLE should be eaten at least 5-6 times a days, because they are rich of mineral salts, vitamins very useful for the operation of our body, for the bones and the muscles, for the immune system,… Moreover they give us satiety and are good for the operation of our intestine, thanks to the cellulose. 3.BREAD, PASTA, POTATOES 3.BREAD, PASTA, POTATOES… are carbohydrates and we have to take them 3-4 times every days, because they are an important reserve of energy.

8. THE READING OF FOOD LABELS It’s important to note some elements of the label: -the percentages of the contained nourishing substances: Carbohydrates Proteins Fats Mineral salts Vitamins Fibre The reading of the labels is very important to understand if a food is healthy or not, and if it’s good for our body. - The first 3 ingredients in the list, because they are the ingredients present in greater quantities.

9. INGREDIENTS: MILK CHOCOLATE 31,5% (sugar, cocoa butter, cocoa mass, skimmed milk powder, concentrated butter, emulsifier: lecithins (soya), vanillin), SUGAR, PALM OIL, WHEAT FLOUR, HAZELNUTS (10.5%), SKIMMED MILK POWDER, WHOLE MILK POWDER, CHOCOLATE (sugar, cocoa mass, cocoa butter, emulsifier: lecithins (soya), vainillin), FAT-REDUCED COCOA, EMULSIFIER: LECITHINS (SOYA), RAISING AGENTS (sodium bicarbonate, ammonium bicarbonate), SALT, VANILLIN. TOTAL MILK CONSTITUENTS: 19,5%. UNHEALTHY FOOD UNHEALTHY FOOD (if you eat it in excessive quntities) This food isn’t very healthy because:  Of the total fats (37,3%) almost ½ are saturated fats  Of the total carbohydrates (49,5%) almost all are simple sugars.

10. PROBLEMS CONCERNING THE FEEDING MALNUTRITION UNDERNUTRATION: it’s a diet deficient in proteins, mineral salts and vitamins OVERNUTRITION: it’s an unhealthy diet because of an excessive assumption of food, in particular fats and sugars. GROWTH PROBLEMS WEAK BODY, MORE EXPOSED TO THE DESEASES ENERGETIC INSUFFICIENCY CARDIOVASCULAR DESEASES DIABETES OBESITY The hot places of the malnutrition Countries with more of 15% of acute malnutrition Counties with more of 10% of acute malnutrition Countries with more of 4% of acute malnutration