HEALTHY AND BALANCED FOODSLOVENIA

OŠ IVANA BABIČA-JAGRA MAREZIGE

Presented by: Petra Trstenjak and Eneja Žerovnik

Some facts…

• Le rezerva-predstavite na tej sliki, če ne bo delala povezava na prejšnji!

Major risk factors causing early deaths in Slovenia

Marked reasons are connected with not balanced food diet.

Everybody knows what healthy choices are

• Eat healthy food• Do regular exercises• Get enough sleep• Avoid stress• Avoid toxins as pesticides, drugs

(tobacco, alcohol …), medicine, etc.

But unfortunately most of us don’t care enough about it.

More than 42% of adults are overweight (BMI > 25) and 17,9% are obese (BMI>30) (Source: CINDI 2008)!

Facts about overweight people in Slovenia

In the last 20 years the percentage of overweight and obese kids (age 6-19) has increased a lot!

• in boys – from 15,9% to 28,9%• in girls – from 15,9 to 24,1%(Source: Kovač, Strel 2009)!

• Only 40% of teenagers eat fruit at least once a day and just 25% eat vegetable at least once a day.

• 37% of 12 year old youngsters drink soft drinks with added sugar every day – that ranks us on top among European countries

• 31% of teenagers never eat breakfast.

EATING HABITS OF SLOVENE KIDS(Research done by Ministry of Health)

These are quite alarming facts.

We should wake up!

And start to eat more healthy and balanced food!

BUT WHAT IS HEALTHY AND BALANCED FOOD?

FOOD

• GIVES US ENERGY

• BUILDS OUR BODY AND TAKES CARE OF OUR METABOLISM

• PROTECTS US AGAINST DISEASES

Nutritionists recommendations:

Daily food intake should constist of:

• CARBOHYDRATES at least 50 % of energy intake

• PROTEINS between 10 and 15%

• FATS: – <30-40% (1-3 years old)– <30-35% (4-14 years old)– 20-30% (15 and older)

Our daily intake of calories should be…

Age Girls Boys

11 – 14 years 10080kJ

(2400 kcal)

10160kJ

(2800 kcal)

MEALS – we recommend you to …

• BREAKFAST (25 % energy) 7 – 7.30 am

• MORNING SNACK (15 % energy) 9-9.30

• LUNCH (30 % energy) 12 - 1 pm

• ATERNOON SNACK (10 % energy) 3-3.30 pm

• DINNER (20 % energy) • 6 – 7 pm

What should we eat?

FOOD PYRAMIDS

USDA TYPE

Mediterranean pyramid

• organic, seasonal, local fresh fruit and vegetables• bread, pasta, cakes from wholewheat flour• meat not every day• fish once a week• low fat milk and milk products• little salted food• water, natural juices, tea• homemade products•etc.

• fast food• too salted food• pork meat, salami, • too fat food• white flour food• soft drinks with added sugar • too many sweets• preserved fruit and vegetables• etc.

BALANCED MENUS AUTUMN

BREAKFAST MORNING SNACK

LUNCH AFTERNOON SNACK

DINNER

• fish spread,• wholegrain bread, • grapes

• organic yoghurt

•spinach soup, •stuffed peppers in tomato sauce, • mashed potatoes, • green salad

•kaki • pancakes with homemade plum jam, • milk

WINTER

BREAKFAST MORNING SNACK

LUNCH AFTERNOON SNACK

DINNER

• cheese burek (pastry)• natural yoghurt, • satsumas

• apple, walnuts

• carrot soup, • roast chicken, • red cabbage, • bread dumplings,

• fruit wholewheat cake

• sauerkraut soup (jota)

SPRING

BREAKFAST MORNING SNACK

LUNCH AFTERNOON SNACK

DINNER

• wholewheat bread, • herbal-cheese spread•100% juice

• organic fruit yoghurt

•sweetcorn and beans soup (bobići)•walnut cake

• cherries •wild asparagus with eggs•dandelion salad

SUMMER

BREAKFAST MORNING SNACK

LUNCH AFTERNOON SNACK

DINNER

•organic muesli and •milk, strawberries

•watermelon •wholewheat spaghetti with tomato and basil sauce, • green salad

• peach•cornflour roll

•grilled sardines• tomato salad

Eat healthy but don’t forget about…