The nutritional pyramid for a healthy eating must be like this:
But sometimes it´s difficult to adapt this to our lives.
I usually eats more carbohydrates and fats than fruits and vegetables, maybe because
vegetables and fruits needs to be fresh and I don´t have time every day to go to the market
(this it´s my excuse).
The normal things I eat in a day are:
For breakfast I daily have a piece of bread with oil and a cup of coffee.
This year I´m trying to have a piece of apple at 11:00 a.m.
For lunch I have a lot of difficult to eat in a healthy way because most of days I have lunch in
my father´s hose and he likes fried chips and pork meal too much (obviously with a lot of salt).
Dinner it´s the healthiest food I could have. Salads roast vegetables, omelets
and yogurt it´s the normal menu between Mondays and Thursdays. At
weekend pizzas, fats, meals and beers take the power of the table and the
vegetables and fruits run away of the fridge.
We have to recognize that a big cow meal whit a lot of fried potatoes or a
mixed plate of cheese, jam, and others pork´s derivates are delicious but we
have to make an effort to eat in a healthy way.
OIL, SWEET AND FATS
MEAT, MILK, FISH AND
FRUIT AND VEGETABLES
BREAD, CEREAL, RICE AND PASTA
To make a balanced diet we
should do the following:
We eat many carbohydrates for energy, fiber for
regularity, vitamins and minerals for many important
body functions and protein for growth and repair of cells.
This is achieved by eating the first two steps of the
pyramid, keeping in mind that we can not miss the animals
that would be the third step, and avoid eating as little as
possible of the fourth and last step fats.
It also sports a regular basis to help our body to burn fat
and not let and accumulate in our body. And drink up to
date about two liters of water so dehydration does not
But the reality is that very few people make a living so
healthy, because what we like is sweet, and the food have
more calories, like burgers, fries, ice cream ...... ..
BY: ANA ALBA GUTIÉRREZ
My diet is that truth which is not an example to follow.
My daily food for breakfast takes a Coke drink with a sandwich.
Then lunch is the healthiest food almost always homemade food. Picnic I take a lot of
sweets with chocolate
milk. For dinner as pizza,
The truth is that my diet
should not take as
example just takes healthy
food. I really do not like
just like vegetables and
Theirs would be eating a
lot more vegetables
exercise and take less
"junk food" as
Mc'Donnals, Burger king
You use healthy oils (like
olive and canola oil) for cooking, and salad, and at the table. limit butter. Avoid trans fat.
Takes more veggies-and the greater the variety- y the better. You have to eat potatoes
and french fries don´t count.
Drink water, tea, or coffee (with little or no sugar). limit milk/dairy and juice. Avoid
Eat whole grains. limit refined grains. choose fish, poultry, beans, and nuts.
Limit red meat. Avoid bacon, cold cuts and other processed meat
And mainly eat fruit of all colors. They are helpful for
children to want to eat fruit. Red apple, green,
strawberries, bananas, cantaloupe, watermelon, oranges.
Daily food: Meat, fish, seafood and eggs
These foods are rich in protein, and it is recommended a daily intake of 2 servings.
Meat and fish : is recommended to consume 3-4 servings per week of lean meat (
poultry) , fish (white , low fat , blue, rich in fats , polyunsaturated omega -3 to help
cardiovascular health ) and eggs. They provide high-quality protein, vitamins
Legumes: They provide carbohydrates, vegetable protein, and dietary fiber. Weekly
consumption of 2 to 4 portions is recommended.
Nuts: rich in protein, fiber and heart healthy fat food so they are very energy intake,
intake of 2-7 servings per week is recommended.
SUBIRAlimentos daily consumption: milk and dairy products (yoghurt, cheese, etc.).
They are an important source of high quality protein, lactose (milk sugar), vitamins and
minerals, especially calcium. The recommended daily servings vary according to the age
and physiological state (2 to 4 servings daily).
SUBIRAlimentos daily consumption: fruits and vegetables
* They are a major source of water, vitamins, minerals and fiber and in the case of fruit
(better whole) also sugars. Consuming an average of 5 servings per day , 2-3 servings of
which should be raw to best preserve their vitamins and minerals is recommended 3 or
more servings of fruit and 2 or more servings of vegetables a day or salad .
Olive oil: Rich in heart-healthy fats and optimal consumption is between 3 and 6
servings daily, preferably raw.
SUBIRAlimentos daily consumption of bread, cereals, whole grains, rice, pasta, potatoes
Rich in carbohydrates, food should be the staple diet (4-6 servings daily).
A healthy diet is one that helps maintain or improve general health. A healthy diet
provides the body with essential nutrition: fluid, adequate essential amino acids from
protein, essential vitamins, minerals, and adequate calories. A healthy diet provides
energy needs for human nutrition without exposure to toxicity or excessive weight gain
from consuming excessive amounts. Is also important for lowering health risks, such as
obesity, heart disease, etc…
I usually have for breakfast a ham and cheese sandwich with a cup of coffee, for lunch
I’ve chicken fillet with rice, at the evening I’ve a sandwich and a chocolate milkshake for
snack and for dinner I usually have pizza. Some days I change meat for fish and I also eat
some fruits every day.
But the best of all is fry fish in a beach restaurant with a jug of sangria with a good
siesta after that.
Fats, oil and sweets
Milk, cheese, meat, fish and eggs
Milk, cheese, meat, fish and eggs
Bread, cereal, rice and pasta
“Eat to live and not live to eat”
I usually eat in the morning coffee and bread with Serrano jam.
At lunchtime I usually eat legumes and vegetables.
And in the evening I have a cup of tea, bread and butter.
During the week, I usually drink a regular amount of water and fewer sodas.
In my country Peru, I usually eat a delicious dish called “ceviche” which contains fish,
potatoes, sweet potatoes, corn, lettuce and onion.
Another delicious dish is the “papa a la huancaina” potato, cheese, yellow pepper, milk,
lettuce and olive.
During week 3 or 4 times I eat a burger with chips and soda.
I rarely eat sweets and sometimes I eat chocolate.
To begin I would like speak about my diet:
For breakfast in the morning I often eat oil with bread and a cup of coffee.
In lunchtime almost always take carbohydrates, a serving of vegetables and a
piece of fruit.
In the evening I like afternoon often take some snack.
When it comes to always dine like something light like a salad and fish or grilled
One of my favorite foods is pizza and spaghetti but also traditional foods of the
Mediterranean diet such as soups.
Nombre : José Miguel Barquín Rodríguez
Curso : 1º POA
Asignatura : F.O.L