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Andrea & Ashley Healthy Eating – MAD? By Ashley and Andrea ‘Making A Difference’ Comenius-ECO Project.

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Presentation on theme: "Andrea & Ashley Healthy Eating – MAD? By Ashley and Andrea ‘Making A Difference’ Comenius-ECO Project."— Presentation transcript:

1 Andrea & Ashley Healthy Eating – MAD? By Ashley and Andrea ‘Making A Difference’ Comenius-ECO Project

2 Andrea & Ashley Healthy Eating What do you think healthy eating is? Being a certain weight? Eating lots of fruit and vegetables? Exercising lots?

3 Andrea & Ashley Being healthy … This consists of having a balanced diet and carrying out some form of exercise for at least 30 minutes a day.

4 Andrea & Ashley What is a healthy diet? This is the eat well plate

5 Andrea & Ashley What’s inside a balanced diet? 1.Fruit and vegetables- Vitamin C, Carotenes, Folates and Fibre. They have also been proven to reduce the risks of some cancers. 2.Meat, fish etc- Iron, Protein, B vitamins, Zinc and Magnesium.

6 Andrea & Ashley What is in a balanced diet? 3. Foods containing fat and drinks containing sugar- essential fatty acids and also necessary salt and sugar to perform daily tasks such as movement. 4. Milk and dairy foods- Calcium, Protein, Vitamin B12, Vitamins A + D. Milk and dairy products help to keep the bones strong.

7 Andrea & Ashley What’s in a balanced diet? 5. Bread, rice and potatoes- carbohydrate, fibre, some calcium and iron, B vitamins.

8 Andrea & Ashley Unhealthy diets

9 Andrea & Ashley Eating disorders With the recent added pressure from magazines and television many young people are struggling with the pressure to be “perfect”. Only 25% of young women were happy with their weight. 20% of young women diet either all or most of the time. 22% of young women admit to staying at home because they didn’t think they looked good. 61% of women feel inadequate compared to the media's image of beautiful women.

10 Andrea & Ashley Anorexia eating disorder where people starve themselves. usually begins in young people around the onset of puberty. extreme weight loss occurs. People suffering from anorexia are very skinny but are convinced that they are overweight. excessive exercise, intake of laxatives and not eating. It can cause brittle bones, lack of minerals, bulimia and even death.

11 Andrea & Ashley Bulimia Men and women who live with Bulimia seek out binge and purge episodes -- they will eat a large quantity of food in a relatively short period of time and then use behaviours such as taking laxatives or self-induced vomiting -- because they feel overwhelmed in coping with their emotions, or in order to punish themselves

12 Andrea & Ashley Binge eating Eat more quickly than usual during binge episodes Eat until they are uncomfortably full Eat when they are not hungry Eat alone because of embarrassment Feel disgusted, depressed, or guilty after overeating

13 Andrea & Ashley The effects of an unhealthy diet Unhealthy diets can cause- Serious weight gain or loss Cholesterol levels can dangerously increase The risk of cancer increases Type Two diabetes can occur Eye damage Circulatory problems Lack in confidence Metabolic syndrome Stress Emotional problems Social problems Heart disease High blood pressure

14 Andrea & Ashley How can this be prevented? No matter what weight you are a healthy diet and exercise routine is essential to maintain a healthy weight and body. Getting more active, alongside a healthy diet, is a great way to burn extra calories, help you lose weight and give you more energy. When we eat more food than our body uses during the day, it gets stored, usually as fat, and we put on weight.

15 Andrea & Ashley A healthy lifestyle Inside a healthy lifestyle a balanced diet and exercise should be carried out daily. Exercise should be done around 5 times a week for 30 minutes each session. The best ways to exercise is by …

16 Andrea & Ashley Walk aerobics swimming House work gardening Walk up the steps Get of the bus a few stops early Park

17 Andrea & Ashley Snack swap Crisps > raisons Chocolate bar > cereal bar Biscuits > crackers Cheese > yoghurt Fruit gums > yoghurt flavoured raisins Popcorn > apple Chips > mashed or boiled potatoes Chicken nuggets > roast strips of chicken Fried foods > grilled foods Fast food meal > a home made roast dinner Buns > a fruit salad. Sweets> frozen lower fat yoghurt

18 Andrea & Ashley The benefits of a healthy diet reduce risk for stroke and other cardiovascular diseases reduce risk for type 2 diabetes. protect against certain cancers, such as mouth, stomach, and colon-rectum cancer. reduce the risk of coronary artery disease. help decrease bone loss and reduce the risk of developing kidney stones. weight management Reduce constipation

19 Andrea & Ashley 8 tips for eating well 1.Base your meals on starchy foods Starchy foods such as bread, cereals, rice, pasta and potatoes 2.Eat loads of fruit and vegetables 3.Eat more fish 4.Cut down on saturated fat and sugar (likes cakes, pastries, butter etc) 5.Try to eat less salt.. Less than 6g a day

20 Andrea & Ashley 8 tips for eating well 6. Get active and try to maintain a healthy weight. 7. Drink plenty of water, about 6 – 8 glasses 8. Don’t skip breakfast- it provides us with the energy we need to face the day.

21 Andrea & Ashley Portion sizes “me size meals” Many people still don’t know what a portion size is. Cereal bowls these days are a lot bigger, try not to fill them up as much. Brain power- it takes your brain several times to figure out if it likes something or not, so if you don’t like broccoli keep trying!

22 Andrea & Ashley Portion size Slowly does it! – Try and eat your meals more slowly so you can enjoy your food more. Also you will feel more full if you do so. YOUR PORTION SIZE SHOULD BE THE SIZE OF YOUR HAND

23 Andrea & Ashley Guess the calories 154 Calories 520 Calories 5 tsp= 100 calories 302 Calories for 87 grams. 490 Calories 990 Calories 385 Calories 265 calories 291 calories

24 Andrea & Ashley


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