CALCULATING THE COSTS OF A HEALTHY DIET

Hello!• Our assignement is to show you how a

healthy diet isn’t expensive or unpleasant.

• To have a good diet is very important so you can avoid future problems, physical and psycological.

• Let’s see some of the portuguese’s mistakes...

Mistakes

• Most people don’t have or know what a healthy diet is and don’t inform themselves on how to improve their habits.

• Many say that to have a good diet you must spend a lot of

• People have developed a bad habit of eating constantly or too much.

• Let’s look at some examples...

Examples

This is Joana, she’s 8.

Breakfast: Nestum (Oat meal)

Middle of the Morning: glass of milk+cake

Lunch: Meat+potatoes+salad

Tea: juice+sandwich

Dinner: Meat+rice+ice-cream

Before bed: cup of milk

Eating too much artificial food

Not enough variation on the diet

Meet Tânia, she’s 17.

Breakfast: Skips it

Middle of the Morning: Also skips it

Lunch: Soup and fruit

Tea: Yogurt

Dinner: Plate of soup+meat/fish+potatoes+salad+fruit

Breakfast is the most important meal of the day

You shouldn’t skip meals

Along the day you must have 5 meals minimum

Here is Jorge,he’s 24.

Breakfast: Cereals+milk

Middle of the Morning: Milk and coffee+cake

Lunch: Sandwich

Tea: Candy bar

Dinner: Meat+ salad

Having snack like food.

Non complete meals.

Find out more about Bruno, he’s 17.

Breakfast: Skips it

Middle of the Morning: Juice+waffle

Lunch: Meat+ rice/potatoes

Tea: Sandwich

Dinner: Meat+rice/potatoes

Consult your nutricionist for help on balancing your diet

Try to guide your meals with the help of the food wheel

Not enough amount of vegetables

But what is really a correct diet?

• To have a nutrition that satisfys your body you will need:

THE FOOD WHEEL

• You need about 2900 calories per day.

• The important is that you give the energy to your body in a correct way and with no excess.

• The food wheel is indispensable because she gives you what you should provide to yourself and in which quantity.

• You shouldn’t stay more than 2 hours without eating

• Breakfast is the most important meal of the day.

-In the morning, when you get up, after so many hours without nourishment, you must provide to your body more or less ¼ of the total calories needed per day.

-Since you get up to your first meal shouldn’t pass up to 30 min.

• You eat more fruit and vegetables.

• Eat more starchy food such as rice, bread, pasta and potatoes.

• You should prevent the consume of fats, salt and sugar.

• Eat some protein-rich foods such as meat, fish, eggs and pulses.

• Consume everyday milk and dairy includes milk.

A healthy daily menu

-Breakfast

-A cup of milk+some crackers with cheese and

marmalade+a banana

or

-1 glass of natural orange juice+1 bagel with

strawberry jam

or

-Cereals+milk+some cookies with honey

423 kcal

453 kcal

478 kcal

0.64 €

1.06 €

0.60 €

-Middle of the morning

-An apple

55 kcal

0.13 €

- Lunch

-Pork chops+salad+spaghetti

925 kcal

0.77 €

-By the afternoon

-A slice of homemade cake+a glass of milk

220 kcal

0.46 €

-A little before dinner

A pear

59 kcal

0.65 €

-Dinner

-Grilled robalo (very light and tasty

fish)+potatoes+carrot salad+2 kiwis+egg pudding

788 kcal

3.65 €

-Midnight snack

-An apple+some cookies

168 kcal

0.19 €

Total:___________________________________________+/ -2668 kcal _ +/ -

6.91€

As we wished to prove, a healthy diet can be affordable

and if you think not in a day but in the monthly costs you have, just

see how much you can save. One more thing, all the data we used was

firmly calculated and verified, having been all the values checked and

adjusted to the portions we eat in a day.

Work made by:

• Ana Cesário

• Ana Marecos

• Cheila Durão

• Mariana Martins

• Tânia Medeiro