FOOD & NUTRITION

Good eating habits  Helps you concentrate during lessons  Helps you perform well in school  Reduces risk of developing diabetes, heart diseases and obesity

Recommendations  ½ kilo vegetables, fruits and berries per day  You should eat from each above at every meal  Eat five meals per day:  Breakfast  Lunch  Snack: e.g. fruit, energy bar, vegetable  Dinner  Supper: e.g. fruit, sandwich  Don’t eat to late before you go to bed  Don’t drink to much coffee and alcohol 

The food plate model  ½ vegetables  ¼ proteins  ¼ carbohydrates  1 glass of milk  Dark bread with butter  Fresh fruit or berries

Proteins and carbohydrates  Proteins: meat, fish, milk, beans, tofu, soya, egg etc.  Carbohydrates: pasta, rice, potatoes,bread, fruit and sugar etc.

1) Eat vegetables, fruits and berries at many occasions 2) Eat full grain bread and porridge 3) Use vegetable cooking fat on bread and especially vegetable oil 4)Eat fish at least two times per week 5) Drink fat free milk and skim milk every day, water if you’re thirsty 6) choose light salted food (5 gram/day) 7) exercise at least half an hour per day

Sugar  Sugar contains only carbohydrates and energy that quickly increases your blood sugar  If you’re hungry and eat something with much sugar in it you first get a rush and afterwards you start to feel tired

Diabetes  Bad eating habits can lead to diabetes (too much fat and sugar) and lack of exercise  people in Finland are suffering from Diabetes type 2, which is caused by bad eating habits (and same amount of people don’t even know that they are suffering from it)

Symbols  Different symbols helps you to choose healthier products  Keyhole marked products are leaner, contains less salt and sugar and more fiber than normal products  The heart symbol concentrates on fats, sodium amount in salt, fiber and amount of sugar in their products