5. STARCHY FOODS
Starchy foods contain carbohydrates. They release
energy slowly throughout the day and are the main
source of energy. Include them with every meal, they
will fill you up and maybe you will not feel hungry
during the day.
6. FRUIT AND VEGETABLES
The second layer consists fruit and vegetables.
They are a real treasure! You must eat at least
five portions (one portion = 80g) of fruit and
vegetables every day.
7. MILK AND DAIRY PRODUCTS
Milk and dairy products (e.g. cheese, yoghurt)
supply with protein, calcium and vitamins. Two
to three portions of dairy products a day will
give you all the necessary calcium.
8. NON-DAIRY PROTEIN
Non-dairy sources of protein are meat, fish, pulses,
beans, eggs and nuts. Proteins are a source of energy
and are important to grow and repair tissues in the
body. Try to eat two portions of fish a week (one
portion = about 140g).
9. FOODS HIGH IN SUGAR AND/OR
FAT
TWO TYPES OF SUGAR:
Free sugars Natural sugar
10. TWO TYPES OF FAT:
Saturated fats Unsaturated fats
12. SUPERFOODS
They deliver health – preserving and disease –
resisting nutrients like antioxidants, vitamins A, C
and E, mono – unsaturated fats, Omega – 3 fatty
acids.
13. MY SURVEY ABOUT THE EATING
HABITS IN 10-TH GRADE
Do you think that you eat healthy? 50% - yes /50% -
no
What type of bread do you eat and how many slices
per day? Approximately 2,3 slices; mostly wholegrain
bread
Do you practice sport? 50% - yes/ 50% - no
Are you on a diet? 90% - no
Do you often consume meat and if yes – what type of
meat? Chicken, pork, beef and fish; there is only one
vegetarian.
Do you often buy semi-manufactured articles and
prepackaged articles? 65% - Yes
Sandwiches
Fruit
Junk food
Nothing
WHAT DO YOU EAT AT SCHOOL?
