Healthy Living The Canadian Way Presentation by: Gabriel Moreno

7-day meal plan MondayTuesday Wednesday Thursday FridaySaturdaySunday Breakfast: A bagel with cream cheese. Breakfast: Honey-nut cheerios with milk. Breakfast: Scrambled eggs with rice. Breakfast: Bacon and eggs with rice Breakfast: Sardines and rice with a banana Breakfast: Omelet with bread and orange juice. Breakfast: White rice with beef, Spinach, and a glass of milk. Lunch: Salmon, rice, and cucumber sushi roll. Lunch: Chicken soup with bread. Lunch: A cheese sandwich. Lunch: Picadillo with Rice Lunch: Chili with cheese and an apple Lunch: A Big Mac with a side of fries. Lunch: a complete egg sandwich with lettuce and stuff. Snack: A medium sized apple Snack: An orange Snack: A bananaSnack: Cheese crackers. Snack: 2 oranges Snack: 2 KiwisSnack: A banana. Dinner: Spicy chili with lots of cheese and some bread. Dinner: Chicken Curry with rice. Dinner: Dumplings with rice Dinner: Spaghetti night! Spaghetti with tomato sauce and meatballs. Dinner: Caesar salad with an orange. Dinner: Veggie pizza and cheese pizza. Dinner: Fettuccine Alfredo with salmon and orange juice.

Healthy Eating There are numerous reasons why eating healthy is important for teens. Teenage bodies are at an age where it is drastically changing and growing. In order to grow correctly, proper nutrients are needed to grow properly. It’s a bit like a car, provide it with the wrong fuel and the engine won’t run well. So having a healthy diet combined with good exercise will have a good effect on the body.

Word Definitions  Carbohydrates: it is found in grainy food, starchy vegetables, and rice. It provides the body with the energy it needs.  Dietary Fibre: the part of a plant that the human body cannot digest.

Word Definitions  Protein: a compound that makes up major components of living things such as muscle, hair, etc.  Fat: it is a major storage of unused energy inside the body.

Word Definitions  Calcium: it is what is needed to help keep bones grow and stay healthy Iron: a mineral that is need in order to be able for our muscles to use and store oxygen

My 3-Day Meal Record Day 1: -Breakfast: Burger Steak with rice (About 2 servings and 1 serving of beef) -Lunch: Spicy Noodles with cabbage in it (About 2 noodles, and half a serving of cabbage) -Dinner: Sandwich with Ham

My 3-Day Meal Record Day 2: -Breakfast: Corned beef with potatoes and rice (About 2 serving of rice, half a serving of potatoes, and half a serving of beef) -Lunch: Same as breakfast -Dinner: Rice soup with chicken (About 2 cups of rice, 2 cups worth of vegetables, and 1 chicken leg)

M 3-Day Meal Record Day 3: -Breakfast: Beef strips with pita bread and an orange (1 serving of beef, 2 servings of bread, and 1 orange) -Lunch: Egg sandwich with cheese and mayonnaise (1 egg, 2 pieces of sliced bread, 1 slice of cheese, and 2 tbsp. of mayo) -Snack: An apple -Dinner: 3 veggie pizza slices and 1 pepperoni slice ( 2 servings of cut up peppers and olives, 2 servings of cheese, 3 servings worth of bread, and 1 serving of pepperoni)

Diet analysis I think I am having a bit too much meats and grains and not getting as much fruits and dairy. Perhaps a fruit to go along with my breakfast, lunch, and dinner would be most beneficial. Also maybe getting my dairy through milk would be better too.

Milk Nutrition Facts Per 1 cup (30g) there are, 110 calories, 2 g of fats, 22 g of carbohydrates, 1g of sugar, And 4 grams of Protein.

Overall Health Reflection According to my information, three things I can improve in my diet would be one, eat more fruits. I have noticed that over a span of three days I did not get to eat as much fruit as I like. Two, try to eat a bit less meat. I seem to be having lots of meats over the course of 3 days. Three, increase my active time a bit to try and compensate for the amount of food I’m eating.