1. NUTRITION-OBESITY-EXERCISE
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2. Quality of nutrition
A lot of chemical
substances,toxins,hormons,antibiotics.
Genetically modified food.
Fats,salt.
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3. The way of food consumption.
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4. Order in food.
Food consumption 5 times per day.
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5. Breakfast 7-8 a.m.
Brunch 10-11 a.m.
Lunch 12-2 p.m.(main food consumption)
Evening meal 5 p.m
Dinner 8 p.m.
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Ideal way of food
consumption:

6. Breakfast:
milk 250 gr or a big cup,
corn flakes, one and a half cup of tea,
bread,honey or jam,
a glass of fruit juice.
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7. Brunch or evening dinner could be one
of those:
 Fruit or koulouri or pasteli or
30 gr. of unsalted nuts or
yoghurt with honey.
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8. Lunch
Main course: 1 portion of meat such as beef,lamb,
pork,chicken or 1 portion of fish stewed or brewed.
Also,the main course could be:
 Pulses( beans, chickpeas, lentils, fava) or
vegetables ( aubergine, green beans, gumbo,
artichoke, peas, stuffed tomatoes etc).
 Pasta(spaghetti,noodles,frumenti).
Salad , cheese or olives, fruit.
And of course our “cup of tea”:the bread.
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9. Dinner
The same as lunch or something similar.
We should take our dinner at 8 o’clock as our
ancestors,ancient Greeks,did and as modern
Europeans do nowadays.
When we go to bed at around 10 or 11 p.m
our stomach and intestines should be left to
rest without having to process a burden of
food.
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10. When our stomach is empty,our brain does not
work well.
Children who don’t take breakfast are not
efficient in educational process.
GREECE
64% of students eat breakfast at school
10% eat breakfast at home
26% don’t eat anything
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11. People eat alone and on rush,seldom as family.
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Food disorders.

12. Mediterranean nutrition.
BREAD,GRAINS
FRUIT
PROTEINS
SWEETS,FATS,OIL
S
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13. FRUIT AND VEGETABLES.
Contain a lot of fibres,vitamins,antioxidants.
Prevent obesity.
Prevent constipation.
Reduce likelihood of cancer.
Reduce levels of cholesterol.
Reduce levels of blood pressure.
Reduce the likelihood of diabetes.
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14. Grains.
Prefer whole grain small breads and corn flakes
Dairy products
Milk(basic food), yoghurt, low fat cheese.
Fish
2 times per week (stewed or brewed)- ω 3 fats.
Meat.
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2-3 times per week.

15. FATS
We mostly eat non-saturated oils, mainly olive
oil. Also:
Fish(Ω3-fats)
Almonds
Nuts
Peanuts
We less eat saturated oils which are
found in:
Meat 20%
Butter 60%
Cheese 40%
Ice-cream 38%
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16. CHOCOLATE
It has antioxidant substances and other trace elements.
 By eating 100 gr of chocolate we take 500-550 calories.
(1/3 ή 1/4 of total daily calorie intake).
 A small cube of 5 gr. contains 25 calories.
 Black chocolate.
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17. Cola-type refreshments and caffeine.
They contain caffeine.
Caffeine causes great need to urinate and in this way we lose
calcium.
Calcium is necessary for:
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18. Calcium is necessary for:
 metabolism,
 heart contraction,
 muscle twitching,
 skeleton construction
 cells,hormones,liver,spleen.
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19. Coffee and cola-type refreshments are not
appropriate for children because:
 They cause osteoporosis.
 They double the amount of bone fractures in
women.
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20. Milk has calcium.
However,students avoid milk.
In a research by ΕΛ.Ι.ΚΑΡ.:
MILK
58% NO
42% YES
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21. Calcium: Dairy products,green leaves,cabbage,pulses.
Phosphorus: Dairy products,poultry,fish,grains.
Potassium: Green leaves,cabbage,beans,potatoes,bananas,meat.
Magnesium: Green leaves,cabbage, whole-grain grains.
Iron: Eggs,meat,pulses,whole-grain grains,green leaves,beans.
Zinc: In all foods.
Copper: Drinking water.
Iodine: Fish,milk,vegetables.
Trace elements are in :
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22. FIBRES
 Soluble and insoluble.
 Increase of life time.
 Reduction of cholesterol levels.
 Prevent obesity and diabetes.
 Can be found in fruit,vegetables and pulses.
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23. FIBRES
 Children should take fibres through
food(fruit,vegetables,pulses).
 Less fibres cause constipation.
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24. TEA
It has antioxidants which benefit arteries.
 Better to drink without milk,because milk
affects antioxidants.
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25. In obesity situations we should avoid:
 Fats and meat with fats.
 Lot of butter and yellow cheese which have a
lot of fat.
 Ham,sausages,bacon,pepperoni.
 Kokoretsi,mayonnaise.
 Fried foods.
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26. Calories
 Teenagers need around 2.500 – 3.000 calories per day.
 Smaller children need less.
 Adults need 2.300-2.500 calories.
 Women need less than men.
 Athletes and handymen( farmers, builders, carriers) more
than 3000-5000 calories.
 Michael Phelps who took 10 medals in Beijing takes 12000
per day – he eats pies and sweets.
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27. In obesity situations we should avoid:
 Refreshments with sugar.
 Sweets. Fresh cream cakes,cakes,pies,
baklava etc
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28. Obesity
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29. Obesity problems
 Problems in walking. Difficulty in
playing.
 Low efficiency in work, especially
handymen.
 Increase in public expenses for
health care.
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30. Obesity in adults cause:
 High blood pressure. Diabetes. High
cholesterol levels.
 Heart diseases.
 Arthropatheia.
 Problems in respiratory system.
 Low quality sleep.
 Strokes.
 Spleen stones.
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32. Permitted in obesity:
 Milk,yoghurt,eggs.
 Low fat cheese.
 Grains, not much bread,pasta,sauce,cheese.
 Stewed-brewed fish,sea food.
 Meat,poultry,rabbit.
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33. Permitted with only a little oil:
 Pulses,rice.
 Peas,artichoke ,carrots,aubergines,green beans .
 Salads: vegetables such as tomatoes,cucumbers,
carrots,broccoli,cauliflower,cabbage,
spinach,leggume with a lot of lemon or vinegar .
 Fruit: Apple,orange,pear,tangerine,peach,kiwi.
 Unsalted nuts.
 Tea or chamomile with a little sugar..
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34. No to bad and
harmful habits.
 Avoid salty foods such as chips. Salt increases blood
pressure and harms arteries.
 Avoid unnecessary fats.
 Coffee and cola-type refreshments are harmful.
 Avoid sweets and refreshments. You get fat and destroy
your teeth.Instead eat yoghurt with some honey(2 or 3
spoons)
 Don’t stay in front of a screen for too many hours.You get
nervous and it’s harmful.
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35. 35
Say NO to fast
food.

36. What to eat
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37. Exercise
Affects brain, sentimental and physical health
of children
 Helps in achieving better grades at school.
 Help children to adopt an active way of life
and tend as adults to be physically active.
 People tend to adopt easier healthy
behaviours (avoidance of smoking,alcohol
and use of drugs).

38. The 10 points of a healthy diet
 We eat with the rest of our family and not on rush.
 We don’t eat second portion.
 We adjust the portions according to our age and our physical
activities.
 We do not eat fast and we try to finish our meal altogether.
 We do not put pressure on anyone to finish his food.
 We do not let children to eat whatever they want.
 We follow the routine: breakfast, brunch, lunch,evening meal,
dinner.
 Do not eat or drink refreshments between the meals.
 Do not give children flavour additives such as ketchup,mustard etc.
 We give children at least 3 fruit or vegetables daily.
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39. Exercise-how to keep fit
Beyond the lesson of physical education.
Discover the exercises your body needs and make them
repeatedly at home for about 10-20 minutes.
In this way,you will improve your body positioning and your
back will stay straight.
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40. Exercise
 Walk a lot not only at school but also at
household jobs.
 Beyond the hours of Physical Education at
school,exercise your muscle system through
physical exercise of any kind.
 Take part in team sports: basketball, volleyball,
football etc.
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41. Sports
 Professional sports demand extra care on behalf of
you.
 Do not take any kind of medicine to improve your
skills or your body.
 A champion of education “lives” longer than a
champion of sports.
 Simply:A person should continue exercise all his
life.
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42. Proper diet and exercise
from childhood are the basis for
a healthy adult life.
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