Introducing
Your new presentation assistant.
Refine, enhance, and tailor your content, source relevant images, and edit visuals quicker than ever before.
Trending searches
THE EATWELL PLATE-TIC
9
THE EATWELL PLATE
A
C
3
WHAT ARE VEGETABLES?
Vegetables
Vegetables are especially those that have green leaves, the part of the plants that can be eaten, either raw or cooked;fresh, frozen, canned, dehydrated or as juice. These can be divided into two main groups: vegetables that grow below ground and vegetables that grow above ground
In this classification are the roots and tubers of plants such as:
Vegetables that grow underground
• the carrot
• the onion
• the turnip
• the potatoes
• the artichokes
• the radish
• the garlic
• the sweet potato
When we look above the ground we find leaves like
Vegetables that grow above the ground
• spinach
• cabbage
• Lettuce
• celery
• chili or tomato
• the mushrooms
• the peas
• the cucumber
• the corn
• the chili
• the tomato
We must eat vegetables every day simply because it is not possible to find another food group that is perfectly suited to our everyday human needs.
For starters, they are so low in calories that they help maintain a healthy weight, even if eaten in large quantities. This, of course, does not apply if they are cooked fried, or mixed with other greasy foods, such as cheese.
Why do we need to eat vegetables?
The human body is able to store only certain types of vitamins for future use, such as A, D and E. However, the B complex vitamins are not stored in the body, other than in small amounts. Since the body cannot make these vitamins on its own, we have to get them from the food we eat, and vegetables are the best source of them.
Vitamins
Fruits
In botany, a fruit is the seed-bearing structure in flowering plants (also known as angiosperms) formed from the ovary after flowering.
Fruits are the means by which angiosperms disseminate seeds. Edible fruits, in particular, have propagated with the movements of humans and animals in a symbiotic relationship as a means for seed dispersal and nutrition; in fact, humans and many animals have become dependent on fruits as a source of food
Benefits
Kiwis help increase bone mass.
Bananas help athletes remain focused and motivated
Pineapples help fight arthritis
Oranges promote great skin and vision
Watermelon helps control heart rate
Apples build resistance against infections
Blueberries protect your heart
Cherries help calm the nervous system
Grapes relax blood vessels
Blackberries assist in the production of white and red blood cell
Strawberries fight against cancer and aging
Mangos boost the body's ability to fight against cancer
Benefits of eating fruits
This group provides:
-Dietary fibre (NSP)
-Vitamins A, C
-Minerals
-Water or fluid.
What does the fruits provide?
Facts about the fruits
Facts
Fruit and vegetables are good sources of dietary fibre, vitamins and minerals.
Try to eat at least five portions a day.
Eat a wide variety of different fruits and vegetables.
These are high in dietary fibre which keeps the gut healthy.
Fruit and vegetables are also low in energy and fat which can help to maintain a healthy weight.
What are foods of animal origin?
Foods of animal origin are those that come from organisms belonging to the animal kingdom. The consumption of these products has accompanied the human being throughout its existence, first through hunting and fishing and then through livestock.
Animal Origin
1
What are the benefits of foods of animal origin?
When human beings consume animal protein they obtain a greater number of defenses. Eating beef, pork, chicken, fish or eggs complements essential amino acids for the body such as lysine, which promotes the absorption of calcium and the creation of antibodies.
2
What are the foods of animal origin that are most consumed?
As the most consumed foods of animal origin, we can mention meat, fish, eggs, milk and dairy products derived from the latter.
3
What happens if food of animal origin is not consumed?
Stop consuming animal products such as chicken, beef, fish, eggs and cheese could delay the growth and development of children and teenagers, as well as alterations in the health of adults: anemia, thinning of the hair and nails or others.
What are they?
Plants with flowers and seeds enclosed in a fruit, whose distinctive feature is to have legumes as fruit; that is, pods, which open longitudinally in two shells, along two sutures, are grouped as members of the legume family.
Legumes
Rewards for eating them
How do the legumes help us?
Legumes are low in fat, a source of fiber, folic acid, potassium and magnesium. They have the same amount of protein as meat in the right portions and are cholesterol free.
The World Health Organization recommends the consumption of legumes to reduce the risk of diet-related diseases, such as obesity and type 2 diabetes mellitus, among others. The consumption of at least three cups of cooked legumes per week is recommended
(1 cup = 225 g).
Principal legumes
The main legumes consumed in the human diet are:
Alfalfa (Medicago)
Almorta (Lathyrus)
Guisantes arveja, alverja o chícharo (Pisum sativum)
Fríjol poroto, judía, alubia o habichuela (Phaseolus vulgaris)
Garbanzos (Cicer arietinum)
Habas (Vicia faba)
Ejote judía verde, chaucha, vainica, vainita o poroto verde (Phaseolus vulgaris)
Lentejas (Lens culinaris)
Lupino o chocho (Lupinus)
Maní cacahuate o cacahuete(Arachis hypogaea)
Soja o soya (Glycine max)
Arveja (Vicia sativa)
Healthy recipe
Recipe
Rice and lentil salad with avocado and tomato
Ingredients
For 3 people
Basmati rice 50 g, Cooked lentils 130 g, Tomatoes 2, Avocado 1, Cooked eggs 3, Lemon juice to taste
Extra virgin olive oil 10 ml
Optional Salt
How to make rice salad with lentils and avocado
Difficulty: Easy
Total time 25 m, Processing 15 m, Cooking 10 m
For this salad I used lentils that I already had cooked, for which I used the express pot and boiled them for only 10 minutes there and then drained and left to cool, although we can always use canned options.
For the rice, I recommend soaking for six hours and washing to reduce its possible arsenic content as much as possible and then boiling in plenty of water and straining, leaving it al dente.
Assemble the salad by placing the rice in one quarter of the plate, in another quarter lentils and in the remaining half the avocado and tomato previously washed and cut into segments. Add the egg in the middle of the salad and the olive oil together with the lemon juice and salt on top of all the ingredients.
We can avoid the egg if we want a completely vegan dish, because in addition, with the combination of lentils and rice we already have enough quality proteins in the recipe
What are CEREALS?
Cereals are the main source of energy that the body needs
Cereals
Also are an important source of fiber when they are consumed whole
Nutriments in the Cereals
The nutrients that breakfast cereals and snacks provide are:
Nutriments
Lipids
Proteins
Carbohydrates
Vitamins
Minerals
Carbohydrates
The human body needs them to maintain the proper functioning of the body and guarantee the formation of bones.
Carbohydrates
Also helps in the regulation of the heart rate and the production of hormones.
Proteins
They do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs.
Proteins
Lipids
Lipids fulfill various functions, including energy reserve, structural and regulatory system
Lipids
Vitamins
Vitamins are substances that our bodies need to develop and function normally. They include vitamins A, C, D, E, and K, choline, and the B vitamins
Vitamins
They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.
Minerals
Like vitamins, minerals also function as co-enzymes that allow the body to perform its biochemical functions including:
- Energy production
- Growth
- Healing
- Proper utilization of vitamins and other nutrients
Minerals
Function
Cereals also help to prevent cancer, constipation, colon disorders and high blood sugar. When breakfast cereals combine with milk, they provide protein rich food. For infants iron fortified cereals are used as premium solid foods.
Function
Examples of Cereals
Examples
- Oat
- Rice
- Wheat
- Barley
- Amaranth
- Millet
- Spelt
- Quinoa
Oat
Whole grain oatmeal is a cereal rich in vitamins B, E and also zinc.
Oat
It contains protein and complex carbohydrates, which provide energy to our body. Also, oats are a source of both soluble and insoluble fiber.
Rice
Rice can be considered as one of the most consumed cereals worldwide, since it is the grain with the second highest production in the world after corn.
Rice
It is a nutritious food, an immediate source of energy because it is rich in easily digestible carbohydrates. Additionally, it is a source of vitamins, such as thiamine, riboflavin and niacin.
Wheat
There are two types of wheat: common wheat and durum wheat. Wheat provides B vitamins and minerals, is a good source of insoluble fiber and has a low glycemic index.
Barley
The nutritional value of barley is usually similar to that of oats, and is higher than that of rice. Barley is rich in soluble fiber and contains a good amount of iron. For human consumption, barley is prepared in the form of flour to make bread, barley water is used as a drink and to thicken soups and the grain for animal feed.
Barley
Amaranth
Amaranth is a grain rich in minerals such as phosphorus, magnesium, zinc and vitamins of the B complex, among others. It is a good source of dietary fiber, which can help reduce the risk of developing chronic diseases as part of a correct diet and regular physical activity.
Amaranth
Recipe
These delicious three layer bars are made with chocolate, peanut butter, coconut flakes, and puffed rice. They are perfect for breakfast or a tasty snack.
Recipe
Ingredients
Top layer:
1 ½ cups dark chocolate
Middle layer:
1 cup coconut, shredded
sweetened
¾ cup peanut butter
natural and creamy
Ingredients
Bottom layer:
- ½ cup honey
- ½ cup peanut butter
- natural and creamy
- 2 ¼ cups crisp rice cereal
- ¼ cup wheat germ
- or ground flax seeds
- ½ cup rolled oats
- toasted, rolled or quick-cooking
- 3 tablespoons cocoa powder
- unsweetened, prefer dutch-processed
Step 1
Steps
To make the bottom layer:
Heat a medium-sized saucepan under medium-low heat. Add honey and peanut butter, and mix well. Cook for about 2 minutes, stirring constantly until sugar dissolves.
Remove the pan from heat and stir in the cereal, wheat germ or flax seeds, oats, and dark cocoa powder until well combined.
Transfer the mixture into a square baking pan (8-by 8-inch or 9-by-9-inch) lined with parchment paper, press firmly.
Step 2
To make the middle layer:
Add the peanut butter into a medium bowl. Process the coconut flakes in a food processor until finely ground. Transfer to the bowl with peanut butter, stir with a wooden spoon until well mixed.
Place the mixture over the bottom layer, smooth the surface with a wooden spatula until the bottom layer is completely and evenly covered.
Place in the refrigerator until it sets, about 1 hour; or freeze for about 20 minutes.
Step 3
To make the top layer:
Melt the chocolate in a medium bowl over a saucepan over boiling water (double boiler method). Stir until smooth and spread melted chocolate over the second layer with a rober spatular.
Allow chocolate layer to cool to room temperature, then put in the refrigerator for about 1 hour until it sets completely.
When it sets, take it out of the frige, lift the parchment paper out of the pan, and place on a cutting board. Cut into small squares. Put the squares in an air-tight container and keep it refrigerated.