DIET

AND HEALTH

Our body, in order to grow and to be maintained strong and powerful, needs care and the right

ingredients.

We receive those ingredients from the food

we eat every day.

Food contains nutrients that are divided into four categories, which are:

ProteinsFatsVitamins, minerals and trace elements

Also very important for system is:                       Water

Carbohydrates

Carbohydrates are the fuel of the body.

People who eat foods containing carbohydrates:

Have quick thinking

Have clean mind

Are rested

WE CAN RECEIVE CARBOHYDRATES FROM:

Fruits

Vegetables

Bread

Cereals

Potatoes, legumes

And honey

But we receive carbohydrates also from :

Sweets

Chocolates

Biscuits

Cakes

Candies

ice creams

Soft drinks

But it is good to avoid all of this because we load our body with useless calories and then we

became

overweight!

Also excessive use of sugar:

Facilitates the creation of caries. (ruins our teeth).

And raises the level of Lipids in our blood and so our heart gets burdened.

Reduces appetite for food that are rich in vitamins and minerals!

  

PROTEINS

Proteins build our bodies.

If you do not eat food that contain proteins, our body will not develop properly, and will become ill.

WE RECEIVE PROTEIN FROM:

MeatFishPoultryEggsCheeseYoghurtMilkLegumes And some vegetables

But overconsumption of Protein has its negatives because:

Increases the body weight.A big amount of calcium gets discharged.

So the natural growth of bones is prevented.

FATS

Fats primarily regulate the temperature of our body.

FATS ARE DIVIDED INTO:

GOOD (unsaturated)

SUCH AS OLIVE OIL

AND BAD(saturated)

THAT NEED TO BE AVOIDED And are found mainly in:

Snacks Sauces In thick meatIn heavy sausagesAnd in pre-fried foods

VITAMINS, MINERALS AND TRACE ELEMENTS

All foods have vitamins, minerals

and trace elements, some more than

others.

Some of those are:

VITAMINI C

Foods rich in vitamin C are fruits, vegetables and mainly the juice of lemon and orange.

Vitamin us C protect us

especially from

colds.

VITAMIN A

Is contained in milk, butter, egg yolk, carrots and other vegetable

It helps with our vision, and also helps us to build strong bones and teeth.

Ferrum

Foods rich in Ferrum are meat, egg yolk, legumes, green vegetables, nuts, etc.

Ferrum strengthens our blood.

Calcium

Foods rich in calcium are milk and its products, (yoghurt-cheese), also green vegetables nuts and others.

Calcium mainly helps us to grow taller and make strong bones.

Phosphorus

• Foods that are rich in phosphorus are: meat, fish, chicken, milk (and milk products), eggs, nuts, lentils, and more.

• Phosphorus mainly benefits our eyes.

If our body is missing vitamins and minerals, then:

We will feel weakness and fatigue.

Our hair may even fall.

Our nails and teeth may break.

And our skin wont be smooth and radiant.

WATER.

Water is the greatest factor of our organization

    after oxygen, that we need in order to live.

We should consume daily at least two liters of fluids (water, juices) which is about 8 glasses.