colours in your snacks …

FOLLOW THE SEASONS

10 RULES FOR HEALTHY

SNACKS

I.P.S. “G. RAVIZZA” Novara, Italy

1

A HEALTHY AND BALANCED DIET

MEANS

5 MEALS A DAY, SO:

2 SNACKS A DAY ARE OK !!!

I.P.S. “G. RAVIZZA” Novara, Italy

2

A GOOD SNACK IS A HEALTHY THING

DO NOT SKIP IT !!!

EATING SMALLER SNACKS ALL THE TIME

IS A BAD HABIT

I.P.S. “G. RAVIZZA” Novara, Italy

3

A SNACK IS A SNACK

IT SHOULD NOT PROVIDE MORE THAN 5-10% OF THE

DAILY CALORIES

I.P.S. “G. RAVIZZA” Novara, Italy

4

IF YOU ARE NOT OVERWEIGHT

AFTER YOU EXERCISE

YOU CAN HAVE

A RICHER SNACK

I.P.S. “G. RAVIZZA” Novara, Italy

5

A GOOD SNACK SHOULD

GIVE YOU THE

RIGHT ENERGY

TO MOVE ON

IT SHOULD NEITHER LEAVE YOU TOO “FULL” NOR TOO HUNGRY

I.P.S. “G. RAVIZZA” Novara, Italy

6

VARIETY: CHOOSE DIFFERENT

COLOURS/NUTRIENTS !!!

THE MORE YOU VARY THE BETTER IT IS FOR YOUR HEALTH

I.P.S. “G. RAVIZZA” Novara, Italy

7

WHEN YOU BUY YOUR SNACK

READ THE NUTRITION FACTS ON THE ETIQUETTES

I.P.S. “G. RAVIZZA” Novara, Italy

8

ENJOY YOUR SNACK !!!

DO NOT EAT WHILE DOING THE HOMEWORK OR WHILE WATCHING TV

I.P.S. “G. RAVIZZA” Novara, Italy

9

WALK, RUN, MOVE, PLAY, TAKE THE STAIRS …. EXERCISE !!!

THIS WAY YOU WILL KEEP HEALTHY

I.P.S. “G. RAVIZZA” Novara, Italy

10

CHECK YOUR WEIGHT AND HEIGHT REGULARLY

IF YOUR WEIGHT RUNS FASTER THAN YOUR HEIGHT BE MORE

CAREFUL ABOUT WHAT YOU EAT

I.P.S. “G. RAVIZZA” Novara, Italy

Squeezing colours into your diet !!!

OUR JUICES

I.P.S. “G. RAVIZZA” Novara, Italy

HAVE FUN

MIXING THE 5

COLOURS

MIXING BY THE COLOURS

Juice extractor

I.P.S. “G. RAVIZZA” Novara, Italy

Ingredients for 4 people

4 red beetroots

4 red oranges

2 cucumbers

some parsley leaves

Centrifugate/Mix

the beetroots with the

cucumbers and the

red oranges; garnish

with some parsley

leaves.

This juice has an

original delicate

flavour.

It is rich in minerals

like potassium and

magnesium.

MEDIUM

15 MIN

I.P.S. “G. RAVIZZA” Novara, Italy

Ingredients for 4 people:

4 oranges

1 apple

3 kiwi

2 carrots

1 lemon

MEDIUM

10 MIN

Centrifugate/Mix

the oranges, the kiwis

and the carrots; add

some lemon juice.

This drink blends

three healthy colours.

It is rich in

antioxidants and

vitamins, especially

vitamin C.

I.P.S. “G. RAVIZZA” Novara, Italy

1 celery stalk

3 green apples

2 pears

1 kiwi

Ingredients for 4 people:

MEDIUM

20 MIN

Remove the core

from the apples and

pears and cut them

in cubes.

Centrifugate/Mix

them together with

the kiwis and the

celery stalk.

This drink is rich in

chlorofyll and

carotenoids, two

phytochemicals that

can prevent hearth

problems and can

fight cell aging.

I.P.S. “G. RAVIZZA” Novara, Italy

6 figs

2 black grape bunches

2 apples

1 pinch of cinnamon

Ingredients for 4 people:

EASY

10 MIN

Centrifugate/Mix the

figs with the grapes

and the apples.

Serve fresh, with a

sprinkle of cinnamon

on the top.

The blue/purple

nutrients together

with the whites make

this drink rich in

vitamin C and sugar.

It is good any time of

the day you feel you

need some more

energy.

I.P.S. “G. RAVIZZA” Novara, Italy

Ingredients for 4 people:

6 pears

2 apples

2 oranges

1 pinch of cinnamon

EASY

10 MIN

Wash well and peel the

fruit. Mix them together.

Serve with a sprinkle of

cinnamon on the top.

Apples, pears are rich in

fibres, minerals (like

potassium) and vitamin

C. They also contain

isocyanates, a special

group of phytochemicals

that prevents cell aging

and several types of

cancer.

I.P.S. “G. RAVIZZA” Novara, Italy

Centrifugate means rotating a mixture at

very high speed so as to have a clear

separation of liquids from solids.

I.P.S. “G. RAVIZZA” Novara, Italy