CALCULATING THE COSTS OF A HEALTHY DIET

Hello!

• Our assignement is to show you how a healthy diet isn’t expensive or unpleasant.

• To have a good diet is very important so you can avoid future problems, physical and psycological. •

Let’s see some of the portuguese’s mistakes...

Mistakes

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Most people don’t have or know what a healthy diet is and don’t inform themselves on how to improve their habits.

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Many say that to have a good diet you must spend a lot of

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People have developed a bad habit of eating constantly or too much.

Let’s look at some examples...

Examples

This is Joana, she’s 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

Meet Tânia, she’s 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 shouldn’t skip meals Along the day you must have 5 meals minimum

Here is Jorge,he’s 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.

Find out more about Bruno, he’s 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

But what is really a correct diet?

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To have a nutrition that satisfys your body you will need:

THE FOOD WHEEL

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You need about 2900 calories per day.

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The important is that you give the energy to your body in a correct way and with no excess.

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The food wheel is indispensable because she gives you what you should provide to yourself and in which quantity.

• You shouldn’t 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 shouldn’t pass up to 30 min.

• 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.

A healthy daily menu

-Breakfast -A cup of milk+some crackers with cheese and marmalade+a banana or -1 glass of natural orange juice+1 bagel with strawberry jam or -Cereals+milk+some cookies with honey 423 kcal 453 kcal 478 kcal 0.64 € 1.06 € 0.60 €

-Middle of the morning -An apple 55 kcal 0.13 €

-Lunch -Pork chops+salad+spaghetti 925 kcal 0.77 €

-By the afternoon -A slice of homemade cake+a glass of milk 220 kcal 0.46 €

-A little before dinner 59 kcal 0.65 €

-Dinner

-Grilled robalo (very light and tasty fish)+potatoes+carrot salad+2 kiwis+egg pudding

788 kcal 3.65 €

-Midnight snack -An apple+some cookies 168 kcal 0.19 € Total:___________________________________________ +/-2668 kcal _ +/ 6.91€

As we wished to prove, a healthy diet can be affordable and if you think not in a day but in the monthly costs you have, just see how much you can save. One more thing, all the data we used was firmly calculated and verified, having been all the values checked and adjusted to the portions we eat in a day.

• Ana Cesário

Work made by:

• Ana Marecos • Cheila Durão • Mariana Martins • Tânia Medeiro