nutrition obesity-exercise

NUTRITION-OBESITY-EXERCISE

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Quality of nutrition

A lot of chemical substances,toxins,hormons,antibiotics.

Genetically modified food.

Fats,salt.

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The way of food consumption.

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Order in food.

Food consumption 5 times per day.

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Breakfast 7-8 a.m.

Brunch 10-11 a.m.

Lunch 12-2 p.m.(main food consumption)

Evening meal 5 p.m

Dinner 8 p.m.

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Ideal way of food consumption:

Breakfast:

milk 250 gr or a big cup,

corn flakes, one and a half cup of tea,

bread,honey or jam,

a glass of fruit juice.

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Brunch or evening dinner could be one of those:

Fruit or koulouri or pasteli or 30 gr. of unsalted nuts or yoghurt with honey.

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Lunch

Main course: 1 portion of meat such as beef,lamb, pork,chicken or 1 portion of fish stewed or brewed.

Also,the main course could be: Pulses( beans, chickpeas, lentils, fava) or

vegetables ( aubergine, green beans, gumbo, artichoke, peas, stuffed tomatoes etc).

Pasta(spaghetti,noodles,frumenti).

Salad , cheese or olives, fruit.

And of course our “cup of tea”:the bread.

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Dinner

The same as lunch or something similar.

We should take our dinner at 8 o’clock as our ancestors,ancient Greeks,did and as modern Europeans do nowadays.

When we go to bed at around 10 or 11 p.m our stomach and intestines should be left to rest without having to process a burden of food.

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When our stomach is empty,our brain does not work well.

Children who don’t take breakfast are not efficient in educational process.

GREECE

64% of students eat breakfast at school

10% eat breakfast at home

26% don’t eat anything

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People eat alone and on rush,seldom as family.

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Food disorders.

Mediterranean nutrition.

BREAD,GRAINS

FRUIT

PROTEINS

SWEETS,FATS,OILS

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FRUIT AND VEGETABLES.

Contain a lot of fibres,vitamins,antioxidants.Prevent obesity.Prevent constipation. Reduce likelihood of cancer.Reduce levels of cholesterol.Reduce levels of blood pressure.Reduce the likelihood of diabetes.

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Grains.

Prefer whole grain small breads and corn flakes

Dairy products

Milk(basic food), yoghurt, low fat cheese.

Fish

2 times per week (stewed or brewed)- ω 3 fats.

Meat.

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2-3 times per week.

FATS

We mostly eat non-saturated oils, mainly olive oil. Also:

Fish(Ω3-fats)

Almonds

Nuts

Peanuts

We less eat saturated oils which are found in:

Meat 20%

Butter 60%

Cheese 40%

Ice-cream 38%

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CHOCOLATE

It has antioxidant substances and other trace elements. By eating 100 gr of chocolate we take 500-550 calories.

(1/3 ή 1/4 of total daily calorie intake). A small cube of 5 gr. contains 25 calories. Black chocolate.

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Cola-type refreshments and caffeine.

They contain caffeine.

Caffeine causes great need to urinate and in this way we lose calcium.

Calcium is necessary for:

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Calcium is necessary for:

metabolism,

heart contraction,

muscle twitching,

skeleton construction

cells,hormones,liver,spleen.

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Coffee and cola-type refreshments are not appropriate for children because:

They cause osteoporosis. They double the amount of bone fractures in

women.

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Milk has calcium. However,students avoid milk. In a research by ΕΛ.Ι.ΚΑΡ.:

MILK

58% NO

42% YES

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Calcium: Dairy products,green leaves,cabbage,pulses.

Phosphorus: Dairy products,poultry,fish,grains.

Potassium: Green leaves,cabbage,beans,potatoes,bananas,meat.

Magnesium: Green leaves,cabbage, whole-grain grains.

Iron: Eggs,meat,pulses,whole-grain grains,green leaves,beans.

Zinc: In all foods.

Copper: Drinking water.

Iodine: Fish,milk,vegetables.

Trace elements are in :

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FIBRES

Soluble and insoluble. Increase of life time.Reduction of cholesterol levels. Prevent obesity and diabetes.Can be found in fruit,vegetables and pulses.

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FIBRES

Children should take fibres through food(fruit,vegetables,pulses).

Less fibres cause constipation.

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TEA

It has antioxidants which benefit arteries.Better to drink without milk,because milk

affects antioxidants.

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In obesity situations we should avoid: Fats and meat with fats. Lot of butter and yellow cheese which have a

lot of fat. Ham,sausages,bacon,pepperoni. Kokoretsi,mayonnaise. Fried foods.

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Calories Teenagers need around 2.500 – 3.000 calories per day. Smaller children need less. Adults need 2.300-2.500 calories. Women need less than men. Athletes and handymen( farmers, builders, carriers) more

than 3000-5000 calories. Michael Phelps who took 10 medals in Beijing takes

12000 per day – he eats pies and sweets.

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In obesity situations we should avoid: Refreshments with sugar. Sweets. Fresh cream cakes,cakes,pies,

baklava etc

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Obesity

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Obesity problems

Problems in walking. Difficulty in playing.

Low efficiency in work, especially handymen.

Increase in public expenses for health care.

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Obesity in adults cause:

High blood pressure. Diabetes. High cholesterol levels.

Heart diseases. Arthropatheia. Problems in respiratory system. Low quality sleep. Strokes. Spleen stones.

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Permitted in obesity: Milk,yoghurt,eggs. Low fat cheese. Grains, not much bread,pasta,sauce,cheese. Stewed-brewed fish,sea food. Meat,poultry,rabbit.

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Permitted with only a little oil: Pulses,rice. Peas,artichoke ,carrots,aubergines,green beans . Salads: vegetables such as tomatoes,cucumbers,

carrots,broccoli,cauliflower,cabbage, spinach,leggume with a lot of lemon or vinegar .

Fruit: Apple,orange,pear,tangerine,peach,kiwi. Unsalted nuts. Tea or chamomile with a little sugar..

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No to bad and harmful habits.

Avoid salty foods such as chips. Salt increases blood pressure and harms arteries.

Avoid unnecessary fats. Coffee and cola-type refreshments are harmful. Avoid sweets and refreshments. You get fat and destroy

your teeth.Instead eat yoghurt with some honey(2 or 3 spoons)

Don’t stay in front of a screen for too many hours.You get nervous and it’s harmful.

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Say NO to fast food.

What to eat

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Exercise

Affects brain, sentimental and physical health of children

Helps in achieving better grades at school.

Help children to adopt an active way of life and tend as adults to be physically active.

People tend to adopt easier healthy behaviours (avoidance of smoking,alcohol and use of drugs).

The 10 points of a healthy diet 

We eat with the rest of our family and not on rush. We don’t eat second portion. We adjust the portions according to our age and our physical

activities. We do not eat fast and we try to finish our meal altogether. We do not put pressure on anyone to finish his food. We do not let children to eat whatever they want. We follow the routine: breakfast, brunch, lunch,evening meal,

dinner. Do not eat or drink refreshments between the meals. Do not give children flavour additives such as ketchup,mustard etc. We give children at least 3 fruit or vegetables daily.

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Exercise-how to keep fit

Beyond the lesson of physical education. Discover the exercises your body needs and make them

repeatedly at home for about 10-20 minutes.

In this way,you will improve your body positioning and your back will stay straight.

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Exercise Walk a lot not only at school but also at

household jobs. Beyond the hours of Physical Education at

school,exercise your muscle system through physical exercise of any kind. 

Take part in team sports: basketball, volleyball, football etc.

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Sports Professional sports demand extra care on behalf of

you. Do not take any kind of medicine to improve your

skills or your body. A champion of education “lives” longer than a

champion of sports. Simply:A person should continue exercise all his life.

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Proper diet and exercise

from childhood are the basis for

a healthy adult life.

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