The document emphasizes the importance of a healthy diet for overall well-being, creativity, and mood, highlighting the need for simplicity, moderation, and diversity in food choices. It provides guidelines on meal timing, water consumption, and physical activity, along with a structured food pyramid for balanced nutrition. Additionally, it addresses dietary habits particularly among children and teenagers, encouraging regular meals, reduced snacking, and family dining to promote a healthier lifestyle.

1. HEALTHY FOODHEALTHY FOOD

2. Healthy food became one of theHealthy food became one of the
biggest problems that a modernbiggest problems that a modern
men is dealing withmen is dealing with..
Man`s health, creativity, efficancyMan`s health, creativity, efficancy
and mood are directly derivingand mood are directly deriving
from his everyday diet.from his everyday diet.
Healthy diet helps us to copeHealthy diet helps us to cope
with difficulties in our lives, and itwith difficulties in our lives, and it
protects us from numerousprotects us from numerous
physical and psychicalphysical and psychical illnesses.illnesses.

3. Healthy diet means :
eat the simplest, and as
diverse as possible,
 do not mix foodstuffs with
different structure,
eat moderate amount of
food,
do not eat too fast and
voraciously ,
take care that the food is
not too spicy.

4.  It`s important to have some physical exercise every
day for at least 20 minutes a day(gimnastics, running,
riding a bicycle, yoga, mountain climbing, fast
walking…) and to spend as much time as possible
outside, on the fresh air, actively relaxing.
Every organism is different, and
demands different nutrition .
It`s important to eat orderly, have
meals at the same time every day, and
not just take food all day long, without
thinking.

5. Combining diverse food properly is essential
to healthy food.

6.  We should take water between the meals,
or if necessary after the meal, and never
before or during the meal. This is important
because the water weakens our stomach
acid, and the food is not digested properly.
The importance of water
Insufficient consummation of water
gradually changes the physiology of
the organism and leads to chronical
degenerative changes of the tissue
and organs.
 To avoid these troubles we need
to train ourselves to take 2l or 8
glasses of water a day, even if we
don`t feel thirst.
.

7. Food piramid is a visual of planning a well
balanced meal.
Food from the base of the pyramid should be
consumed as the basic, and the one from the
top of pyramid only sometimes and in
smaller quantities.
Food pyramid

9. NEW FOOD PYRAMID
EXERCISE
MODERATION
INDIVIDUALITY
PROPORTIONALITY
DIVERCITY
GRADUAL
IMPROVEMENT
www.mypyramid.gov

10.  If you are trying to loose some weight, you should
gradually reduce the amount of food, without changing
their proportion.
This pyramid is tree dimensional,
with stairs at one side emphasising
the importance of physical exercising
for the health.
Groceries are making triangles of
different width, presenting their
reccomanded proportion. Of course,
every change in diet should be made
gradually.

11. Zimbabwe fist
• Carbohydrates (starch and fruits): take
as much as you can place in two of your
fists.
www.diabetes.rs

12. Proteins: take the size of your
palm, and the height of your little
finger.
www.diabetes.rs

13. Vegetables: take as much as you can put in your
both hands. It should be low calories.
www.diabetes.rs

14. Fat : restrict them on the amount of half of your
thumb. Do not drink more then 250ml low fat milk
for a meal.
www.diabetes.rs

15. A Plate model
• starchy food and
cereals
• vegetables
• fruit
• milk
• meat and proteins
This is an easy way of balancing
your diet by adjusting the size of
the portion.
Food is divided into five
different groups:

16.  ¼ of a plate should be filled with starchy food(potatoes, rice),
bread,
 ¼ of a plate should have proteins (meat, fish, cheese, pulses),
 ½ of a plate for vegetables (firstly the ones with less starch like
cabbage, broccoli, green beans, carrot, mashroums, tomatoes,
cauliflower, spinach, green salad)
 add one cup of skimmed milk or yogurt
 one fruit
What should your plate look like:

17. www.diabetes.rs

18. Irregularities in childrenIrregularities in children
dietdiet
Having too many snacks, and
irregular meals:
– Snacks make 25-33% of daily food
(nibbles and soft drinks)
Skipping main meals
– breakfast: 24% of girls and 20% of boys
– Lunch: 25% of teenagers
Rare family meals
– 33% of teenagers skip dinner
– 22-32% of teenagers never or two times a
week have meals with their parents
 Meals outside home – 33% of
teenagers

19. Eat diverse food,
Eat more cereals, vegetables and fruits
Eat low fat food, avoid saturated fats and
holesterol, reduce salt and sugar
Reduce snacks and fast food
Eat a lot of iron and calcium
Drink a lot – water, tea, natural juice
Avoid alcohol, coffee and tobacco
Exercise at least 20 minutes a day
Teenage diet recommendationTeenage diet recommendation

20. TTRY TO :RY TO :
 Always have breakfastAlways have breakfast (musli(musli withwith
yogurt, fruit shake, fruits,yogurt, fruit shake, fruits,
sandwich)sandwich)
 Have low calories snacks, smallHave low calories snacks, small
portionsportions
 Have at least one meal with yourHave at least one meal with your
familyfamily
 FFocus on positive aspects ofocus on positive aspects of
healthy foodhealthy food !!