# Healthy School & Healthy Life Turkey, Bulgaria, France, Holland, Italy COMENIUS PROJECT 2011 – 20 13.

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Healthy School & Healthy Life Turkey, Bulgaria, France, Holland, Italy COMENIUS PROJECT 2011 – 20 13

You can safeguard your health by checking weight. The fit weight is called ideal weight.

Everyone has characteristics that differ one another and are height and weight.

The ideal weight is the value of human body weight best suited for health and it varies from individual to individual. The ideal weight is calculated using the BMI.

In nutritional medicine the ideal weight is considered an important biometric data to evaluate cardiovascular risk policies and expectations of survial and mortality.

The body mass index (BMI) is a biometric data, expressed as a ratio of weight and height of an individual and is used as an indicator of the State depended on the form.

IMC WEIGHT = BMI HEIGHT SQUARED Operationally the body mass index is calculated as the ratio of the weight, expressed in kilograms, and the square of the height in metres.

The BMI recommended depends on age and gender, as well as genetic factors, nutrition, living conditions, health conditions and other.

BMI VALUE Normal weight Overweight Light obesity Severe obesity MENWOMEN 20-2519-23 26-3024-29 31-4030-39 >40>39

Where can the BMI be wrong? Understimate fat mass Overstimate mass Evaluate omproperly health risks The calculator provides a rough estimate BMI of children in adolescents aged 2 to 18 years

For an accurate measurement of the BMI, is better tu use the caliper

Areas of the body

Calculating the average value of the folds Skinfold thickness to be added Men - [JP-7] S=[1]+[2]+[3]+[4]+[5]+[6]+[7] - [JP-3] S=[1]+[2]+[3] Women - [JP-3] S=[3]+[4]+[5] The numbers in brackets express the values of the folds in their respective areas key

Formulae to be applied for the calculation of body densit y Body_Density [JP-7] Men 1.112 - (0.00043499*S) + (0.00000055*S2) - (0.00028826*ETÀ) Women 1.097 - (0.00046971*S) + (0.00000056*S2) - (0.00012828*ETÀ) [JP-3] Men 1.1093800 - (0.0008267 * S) + (0.0000016 * S2) - (0.0002574 * ETÀ) Women 1.0994921 - (0.0009929 * S) + (0.0000023 * S2) - (0.0001392 * ETÀ)

Nutrition is very important in the practice of sport, in which the Organization must express itself at the highest level.

Most of the world's population (60% - 85%), is not physically active enough. The percentage of people engaged in physical activity decreases significantly with age during adolescence.

Wrong diet?

Food and nutrition have a great significance in disease prevention and health promotion, and a poorly balanced diet can have serious health effects.

At school we did a survey on eating habits, weight and height of the pupils of the classes first, second and third. From this data we can obtain information regarding the correctness or otherwise of the eating habits and put them in relations with the IMC of different pupils.

6543210 1-My diet consists of rice dough bread0092311054 142 2-..integral rice dough bread. 002013152074 142 3-My diet prevides on average two fruits 003538421611 142 4-I eat citrus fruits apple peaches apricots kiwi at least three times a week 006686404 142 5- my diet consists of at least two vegetable dishes 230274303316 142 6- eat broccoli Brussels cabbage cauliflower spinach vegetables at least once a week 0001310011 142 7-I eat a serving of red meat (veal, beef)22132554244 142 8-I eat a serving of white meat (chicken, rabbit, turkey)0030071347 142 9-I eat a serving of fish0040237243 142

6543210 10-I eat eggs at least00105160201 142 11-I consume milk0095318719 142 12-I use to condiment margarine, butter, vegetable oil, extra virgin olive oil0012501151 142 13-I consume 2 or more times a week: fried foods to barbecue, the grid, in the oven. Steam in the microwave0054590290 142 14-I eat salumi011115423637 142 15-I eat chips, sweet and snack017120512438 142 16-I do sport0088340173 142 17-I take alcohol005632311112 142 2539852428432353285

Overweight P: 90 H: 1,72 IMC: 31,1 P: 80 H: 1,75 IMC: 26,1 P: 95 H: 1,75 IMC: 31,0

Healthyweight H: 1,74 P: 69 IMC: 22,8 H: 1,70 P: 61 IMC: 21,1 H: 1,77 P: 67 IMC: 21,4 H: 1,72 P: 60 IMC: 20,3

H: 1,71 P: 55 IMC: 18,6 H: 1,78 P: 60 IMC: 18,8 Underweight H: 1,74 P: 57 IMC: 18,8 H: 1,63 P: 48 IMC: 18,1

The food pyramid is a graph designed to invite the population to follow dietary advice useful for health. Less frequent Small amount More frequent More amount

Italian diet The Italian diet is mainly based on assuming pasta,rice and bread on a daily rate.

Children and old people are the biggest consumers of milk, while the daily intake of cheese is reduced.

Women eat more fruit and vegetable than men on average, who eat more bread, pasta, rice, beef, pork, sausages and snacks.

Lunch is the main meal of 70% of Italian people.

78.5% of population have a balanced breakfast (tea, coffee, milk and solid food)

79.8% Italians eat white meat at least twice a week. 72.7% beef and 46% pork.

77.1% Italians eat fruit and vegetables every day.

GDAs are the Daily Indicative Amounts adequate energy and nutrients to a balanced diet (energy, total fat, saturated fat, total carbohydrates, total sugars, protein, dietary fiber, sodium). This allows you to evaluate, during the day, the energy contribution of specific nutrients in the amount of food consumed. Guideline daily amounts are based on a diet of 2000 kcal. GDA Guideline Daily Amounts

Daily GDA

Calories Calories measure the amount of energy you use during the day: the energy needed for not only our physical activity, but for anything we do, even sleep and breathe. Obviously more active plus the need of calories increases and vice versa.

Carbohydrates In a balanced diet on 60% of calories should come from carbohydrates, of which at least three-quarters in the form of complex carbohydrates and the remainder in the form of simple carbohydrates

Complex carbohydrates are represented mainly by starch and fiber. The first (a compound made up of many glucose molecules) is present in good number especially in cereals, pulses and potatoes.

The simple carbohydrates, commonly called sugars, consist of one or two molecules and are mostly equipped with a sweet taste. Are digested and absorbed faster than complex carbohydrates, and need to be balanced by these for a constant supply of energy over time.

Fat There are two different types of fats on package labels: -Saturated fats, which come from animal sources -Unsaturated fats, which come from fish and from plant sources.

Unsaturated fats are found in olive oil, fish oil, nuts, avocados and sunflower seeds.

Saturated fats tend to raise the level of cholesterol in the blood and, therefore, increases the risk of onset in cardio- vascular diseases..

Among them are food especially milk products (cheese, whole milk, cream, butter), fatty meats and their derivatives and certain vegetable oils (Palm oil and coconut oil).

Sodium Is the salt component that regulates the water balance of the whole body. An excess can raise your blood pressure.

Calcium Is the predominant element: from 1.5% to 2.0% of body weight (about 1,200 grams for an adult man weighing about 70 kg) and is distributed as follows: 98% in the skeleton; 1% in the teeth; 1% within the organic liquids and blood

Functions of Calcium are: Construction of the skeleton and teeth, Regulation of muscle contraction (including the heart), blood clotting, Transmission of nerve impulses, Regulation of cellular permeability Correct operation of numerous enzymes.

Potassium is the 0.35% of body weight. Is present in the form of primarily ion within cells and less extracellular liquids. Potassium is used to: Skeletal muscle function and myocardial infarction; Neuromuscular excitability, regulation Acid-base balance, Retention, Osmotic pressure.

Water, as everyone knows, is the most important component in our bodies. Suffice it to say that its percentage in adults is between 55 and 60 percent, therefore in smaller quantities than in newborns (75%) and greater than the elderly.

Water is very important to life and has many functions, among which the most important are: Regulation of water-salt balance Structural Nutrient dilution (favors the digestive process) Elimination of metabolic waste Regulation of body temperature Adjusting the consistency of the joints

The presence of water is essential in the blood, not only because it is the main element of the plasma (the liquid part of the blood), but also because it serves the very important function to adjust the volume of the blood and its fluidity.

Healthy is a gift that need care For save it just begin from the control of the weigth and a proper nutrition The students of Italian team.

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