1. CALCULATING THE COSTS OF A HEALTHY DIET

2. Hello! Our assignement is to show you how a healthy diet isnt expensive or unpleasant. To have a good diet is very important so you can avoid future problems, physical and psycological. Lets see some of the portugueses mistakes...

3. Mistakes Most people dont have or know what a healthy diet is and dont inform themselves on how to improve their habits. Many say that to have a good diet you must spend a lot of People have developed a bad habit of eating constantly or too much. Lets look at some examples...

4. Examples This is Joana, shes 8. Breakfast: Nestum (Oat meal) Middle of the Morning: glass of milk+cake Lunch: Meat+potatoes+salad Tea: juice+sandwich Dinner: Meat+rice+ice-cream Before bed: cup of milk Eating too much artificial food Not enough variation on the diet

5. Meet Tânia, shes 17. Breakfast: Skips it Middle of the Morning: Also skips it Lunch: Soup and fruit Tea: Yogurt Dinner: Plate of soup+meat/fish+potatoes+salad+fruit Breakfast is the most important meal of the day You shouldnt skip meals Along the day you must have 5 meals minimum

6. Here is Jorge,hes 24. Breakfast: Cereals+milk Middle of the Morning: Milk and coffee+cake Lunch: Sandwich Tea: Candy bar Dinner: Meat+ salad Having snack like food. Non complete meals.

7. Find out more about Bruno, hes 17. Breakfast: Skips it Middle of the Morning: Juice+waffle Lunch: Meat+ rice/potatoes Tea: Sandwich Dinner: Meat+rice/potatoes Consult your nutricionist for help on balancing your diet Try to guide your meals with the help of the food wheel Not enough amount of vegetables

8. But what is really a correct diet? To have a nutrition that satisfys your body you will need: THE FOOD WHEEL

9. You need about 2900 calories per day. The important is that you give the energy to your body in a correct way and with no excess. The food wheel is indispensable because she gives you what you should provide to yourself and in which quantity.

10. You shouldnt stay more than 2 hours without eating Breakfast is the most important meal of the day. -In the morning, when you get up, after so many hours without nourishment, you must provide to your body more or less ¼ of the total calories needed per day. -Since you get up to your first meal shouldnt pass up to 30 min.

11. You eat more fruit and vegetables. Eat more starchy food such as rice, bread, pasta and potatoes. You should prevent the consume of fats, salt and sugar. Eat some protein-rich foods such as meat, fish, eggs and pulses. Consume everyday milk and dairy includes milk.

12. A healthy daily menu

20. Work made by: Ana Cesário Ana Marecos Cheila Durão Mariana Martins Tânia Medeiro