Comenius Project 2013-15

ITALY

BELGIUM

GERMANY

POLAND

SPAIN

TURKEY

I.P.S. “G. RAVIZZA” Novara, Italy

Partners:

Lycée technique provincial Jean Boets - LIEGE

Technisches und Kaufmännisches Berufskolleg, IB

Bildungszentrum Böblingen, Internationaler Bund e.V., Verbund

Württemberg - BOBLINGEN

Gimnazjum Nr 14 im.K.L.Galczyńskiego - KIELCE

Instituto de Educación Secundaria Al-basit - ALBACETE

Şakirpaşa Anadolu Lisesi - ADANA

All the main scientific and

medical associations

agree on the fact that

OUR HEALTH MAINLY DEPENDS

ON OUR LIFESTYLE AND

ON THE THINGS WE EAT

FOOD – A FACT OF LIFE

FEELING WELL

is strictly related to

EATING WELL

If you want to feel HEALTHY and

full of ENERGY you should

have a balanced diet and do

regular physical activity

NUTRITION AND WELLBEING

THERE IS NOT A SINGLE TYPE OF FOOD THAT CONTAINS ALL THE

NUTRITIOUS COMPONENTS FUNDAMENTAL TO

A GOOD FUNCTIONING OF OUR BODY

This is why A VARIED,

COLOURFUL DIET IS IMPORTANT

EAT BY THE COLOURS …

What is the “right recipe”?

In Italy, Spain, Greece, Turkey …

we have:

the MEDITERRANEAN DIET

which is good for everyone –

from the very young to the very old

THE MEDITERRANEAN DIET –

COMMON HERITAGE OF MANKIND !!!

On 16th November 2010 the Mediterranean Diet was declared by UNESCO

Immaterial Heritage of Mankind. It is considered like one of the healthiest of the

world, and no only by the use and combination of ingredients, but also by a series of

traditional practices related with the feeding.

Have an influence on

the HEALTH of …

… and the

ENVIRONMENT

…

PEOPLE

Foods placed at the lowest peak of the environmental triangle

have the lowest environmental impact.

The foods that area advised to be eaten more, are also, generally, those that have the lowest

environmental impacts. On the other hand, foods that are advised to be eaten less are also

those that have a greater environmental impact.

Everybody knows that

eating

fruit and vegetables

is good

because they are rich in

WATER, SUGAR, FIBRES,

VITAMINS and MINERALS.

But …

But there is more

than this

…….

… fruits and vegetables contain

Phytochemicals

PHYTOCHEMICALS

They are chemical compounds that occur naturally in plants

phyto means “plant”

in Greek

They are responsible for colour or odour properties

+ They have

protective

and/or desease preventive properties

RED

BLUE-PURPLE

WHITE

GREEN

YELLOW-ORANGE

Each colour offers a different health benefit.

There is no colour that does it all !

is good for …

The Red group offers phytochemicals such as

quercetin, lycopenes & anthocyanins.

These provide antioxidants & anti-aging effects.

They help to maintain MEMORY function, healthy

HEARTH, URINARY TRACT health; they support

join tissue in arthritis cases; they lower blood

pressure, & lower the risk of some cancers (ex.

prostate).

Red apples Cherries Blood oranges Cranberries Pomegranates Watermelons Pink grapefruits Radicchio Raspberries Red peppers Red chili peppers Red grapes Red onions

Lycopene is also in foods

containing cooked tomatoes,

such as spaghetti sauce.

Strawberries Tomatoes Beets Rhubarb

is good for …

Yellow and orange fruits and vegetables contain

carotenoids, & bioflavonoids, lycopene,

potassium, and vitamin C, which reduce age-related

macula degeneration (VISION health) and the risk of

prostate cancer, lower LDL cholesterol and blood pressure

(healthy HEART) , promote collagen formation and healthy

joints, fight harmful free radicals (stronger IMMUNE

SYSTEM), work with magnesium and calcium to build

HEALTHY BONES.

Apricots Carrots Lemons Mangoes Yellow apples Yellow figs Pineapples Yellow peppers Yellow potatoes Yellow peppers Nectarines Papayas Pumpkins Oranges

Tangerines Oranges Grapefruits Melons Persimmons Peaches

is good for …

Green vegetables are coloured by a natural plant pigment

called chlorophyll. They contain lutein, zeaxanthin,

calcium, folate, vitamin C, beta-carotene and

indoles. These nutrients have the potential to lower

the risk of some cancers, lower BLOOD PRESSURE

and CHOLESTEROL levels, normalise digestion time,

promote VISION, fight harmful free-radicals, and boost

IMMUNE SYSTEM activity; they are partially

responsible for strong BONES and TEETH.

Cucumbers Courgettes Olives kiwis Grapes Green apples Peas Spinach

Avocados Honeydew melons Brussels sprouts Limes Artichokes Broccoli Lettuce Lime Spinach Asparagus Basil Aragula

is good for …

Blue and purple foods contain anthocyanins,

flavonoids, lutein, quercetin, and zeaxanthin. These compounds help to maintain

memory function, prevent urinary tract infection,,

support retinal health, lower LDL cholesterol, boost

immune system activity, support healthy digestion,

improve calcium and other mineral absorption, fight

inflammation, act as an anticarcinogens in the

digestive tract, and limit the activity of cancer cells. They also reduce risk for high blood pressure.

Black berries Blue berries Plums Purple grapes Purple cabbage Black currants Raisins Purple cabbage Eggplants (= aubergines) Purple figs Purple Belgian endive

is good for …

Nutrients in white fruits and vegetables Include: Beta-

glucans, EGCG, SDG, and lignans that provide

powerful immune boosting activity. These nutrients also

reduce the risk of colon, breast, and prostate cancers,

and balance hormone levels, reducing the risk of

hormone-related cancers.

Allicin, another photochemical in this group is responsible

for HEART health, and LOWERING CHOLESTEROL

levels.

Bananas Dates Brown pears Apples Cauliflowers Fennels Garlic Onions Leeks Ginger Mushrooms Chestnuts Shallots White corn

summary 1…

See also

http://www.whatonearth.co.uk/wp-content/uploads/2015/01/the-food-color-wheel.jpg

http://www.eatingfree.com/newtrition/nutripedia/core-principles/fruit-food-group.aspx

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Minimum -

5 servings a day Recommended – up to

11 servings a day … from all

the COLOUR families

Assegnate a ciascuna parte del corpo il suo giusto colore (o colori):

Assegnate a ciascuna parte del corpo il suo giusto colore (o colori):

Breakfast

BLUE – PURPLE: ……………………………………………………………………

WHITE: …………….…..………………………………………………………………

RED: ………….…………………………………………………………………………

Lunch

GREEN: …………………..……………………………………………………………

RED: ……………………..…………………………………………………………

WHITE: ………………………………………………………………………………

BLUE – PURPLE : ..…………………………………………………………………

ORANGE: ……….……………………………………………………………………

Dinner

WHITE: ……………………….………………………………………………………

RED: ……………………..…………………………………………………………

GREEN : ………………………………………………………………………………

ORANGE : ………..……………………………………………………………………

Snacks

GREEN : …………………..……………………………………………………………

BLUE – PURPLE: ……………………………………………………………………

RED: ………………..………………………………………………………………

WHITE: ………………………………………………………………………………

ORANGE : ……………….……………………………………………………………

Breakfast

BLUE – PURPLE : bread and red fruits jam – cereals with red fruits

WHITE : milk

RED: red orange juice

Lunch

GREEN : pasta with courgettes or broccoli

RED: meat

WHITE : OR fish + fennels

BLUE – PURPLE : OR rice with red chicory

ORANGE: OR mixed salad (lettuce, carrots and fennels)

1 seasonal fruit (every day a different colour)

Dinner

WHITE : asparagus/onion cream soup

RED: cold cuts with aragula, mushrooms and parmesan cheese

GREEN : OR with spinach

ORANGE: 1 seasonal fruit

Snacks

GREEN, BLUE – PURPLE : extracted fruit juice

RED: fruit salad

WHITE : fruit milkshake

ORANGE: mixed fruits milkshake

I.P.S. “G. RAVIZZA” Novara

Comenius Project 2013-15

SHOP AND EAT BY THE COLOURS

credits