WHAT'S

ON YOUR
PLATE?

A GUIDE TO HEALTHY EATING

Biology and English Project 3 ESO A

I.E.S. SABINAR 2017

INDEX
Page

1. Introduction 2

2. What should be on our plate? 3

3. Our food choices can make a difference 5

Organic Food 5

Added Sugars 6

Palm Oil 7

Carbon Footprint 7

4. Weekly Menu 8

5. Healthy and delicious meals 10

Summer Smoothies 10

Spanish Omelette 11

Smoothie of strawberry and banana 12

Oatmeal 13

Chocolate Brownies 14

Frozen Yogurt Cake 15

Kale Chips 16

6. Tips to be healthy 17

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1. INTRODUCTION
During the last years, people, always stressed and in a hurry, have forgotten about
the importance we need to give to what we eat. Therefore, our supermarkets offer
more and more processed foods, and farming techniques have changed
drastically in order to produce more (not better though) food.
These changes are affecting our health and our planet's. Nevertheless, people are
becoming more and more aware about the importance we need to give our food.
We wanted our students to reflect and to become aware about what is on their
plate and about what should be on their plate. That is why we, the teachers of the
subjects Biology and English started this project entitled What's on your plate?
From the second to the third term, our students have become acquainted with
some key aspects that affect their nutrition like food groups, organic farming,
added sugars, palm oil and carbon footprint. They have done so through the
resources we have presented them (e.g. Choose My Plate by Michelle Obama,
Slow Food movement), but specially through their group work, from doing online
research to fieldwork. They went, for instance, to different places in their town to
look for organic products.
Summing up, we hope our students think before they eat from now on.
Eva and Alba
Durante los ltimos aos, siempre estresados y con prisas, nos hemos olvidado
de la importancia que debemos dar a lo que comemos. De ah que los
supermercados ofrezcan cada vez ms productos procesados, y que las tcnicas
agrcolas hayan cambiado de una forma drstica para producir ms (aunque no
mejor) alimentos.
Estos cambios estn afectando a nuestra salud y a la de nuestro planeta. No
obstante, somos cada vez ms conscientes de la importancia que debemos dar a
nuestra alimentacin. Nosotras queramos que nuestros estudiantes reflexionaran
y fueran conscientes de lo que hay en sus platos y de lo que debera haber. sa
es la razn por la que nosotras, sus profesoras de Biologa e Ingls, empezamos
este proyecto titulado What's on your plate? (Qu hay en tu plato?).
Desde el segundo trimestre hasta el tercero, nuestros estudiantes se han
familiarizado con aspectos clave que afectan su nutricin como los tipos de
alimentos, la agricultura ecolgica, los azcares aadidos, el aceite de palma y la
huella de carbono. Lo han hecho a travs de los recursos que les hemos
proporcionado (ej. programa Choose My Plate de Michelle Obama, movimiento
Slow Food), pero sobre todo a travs de su trabajo en grupo, desde la
investigacin en lnea hasta el trabajo de campo. Nuestros alumnos fueron, por
ejemplo, a diferentes establecimientos de su municipio en busca de productos
ecolgicos.
En resumen, esperamos que, de ahora en adelante, nuestros alumnos piensen en
lo que van a comer antes de hacerlo.

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2. WHAT SHOULD BE ON OUR PLATE?
These are the main food groups and some of their benefits. Besides, we include a
proposal of the daily amount we should take of each one.

Proteins
They are considered long chains of aminoacids, which are the important
molecules we get from our diet. Without enough diverse protein food sources in
your diet, you risk becoming deficient in certain aminoacids. Proteins are used
every single day to keep the body going.

Eating too little protein can result in these symptoms:

- A sluggish metabolism.
- Trouble losing weight.
- Muscle, bone and joint point.
- Blood sugar changes that can lead to diabetes.

About 50g per day.

Vegetables
The health benefits of vegetables usually show in a long run by improving your
overall health and keeping the internal systems in perfect condition. Vegetables
deliver ample amounts of vitamins, also help in keeping your weigh under control
and promoting healthy skin and hair. It is said that the more vegetables we
consume, the more benefits to our health we will enjoy.

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 Fruits
Fresh fruits are generally high in fiber, vitamin C and water. It reduces risk for heart
disease, including heart attack and stroke, protects against certain types of
cancers. Eating fruits rich in potassium may lower blood pressure, and may also
reduce the risk of developing kidney stones and help to decrease bone loss. Fruits
are low in calories and they may be useful in helping to lower calorie intake.
5 servings of vegetables
tables and fruits.

Grains
They are small, hard, dry seeds, with or without attached hulls or fruit layers,
harvested for human or animal consumption. Are an essential element in a healthy
diet, and eating high-fiber
fiber whole grains may help reduce your risk of heart disease,
ward off diabetes, and control cholesterol.
Girls: 170 grams.
Boys: 220 grams.

Dairy
ing diary products provides health
Consuming health benefits, especially improve bone
health.
Girls and boys: 3 cups (yogurt, milk, cheese).

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3. YOUR FOOD CHOICES CAN MAKE A DIFFERENCE
In order to know what should be on our plate, we also need to take into account
these key concepts:

Organic Food
Organic food is food produced by methods that comply with the standards of
organic farming. In general, organic foods are also usually not processed usually
not processed using irradiation, industrial solvents or synthetic food additives.
Genetically modified organisms, plant growth regulators, hormones, and antibiotic
use in livestock (farm animals) are prohibited.
In order to know if we are getting organic food, we have to look for these labels:

The Euro-leaf

The main seal is the one of the European Union

called the Euro-leaf.
leaf. If used on a product, the EU
organic logo indicates that this product is in full
conformity with the conditions and regulations for
the organic farming sector established by the
European Union. For processed products it means
that at least 95% of the agricultural ingredients are
organic. Next to the new EU organic logo, a code
number of the control body iss displayed as well as
the place where the agricultural raw materials
composing the product have been farmed.

Regional labels

The seal must be accompanied by a code.

ES (Spain)
ECO (Ecological)
001(Reference number)
AN (Andalusia)

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Where can we find these products in our town?
The main supermarket where you can find organic products in our town is in Lidl,
but you can also find organic products in the herbolary and in Eroski.
If you want to go to eat with your family or with your friends you can go and visit
the Mosaico restaurant.

Be careful of...

Added Sugars
They are sugars and syrups that are added to foods or beverages when they are
processed or prepared. We can find them in candy, cookies, cakes, energy drinks,
etc.
We can find them in:

-Energy drinks

-Sport drinks

-Candy

-Cakes

-Cookies

-Sweet

For instance, a bottle of coke has 12 spoonfools of sugar.

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Palm Oil

It is an edible vegetable oil derived from the mesocarp (redish pulp) of the fruit of
the oil palms .They are extracted of the next plants: Elaeis guineensis, Elaeis
oleifera and Attalea maripa.
maripa. You can find it in lipstick, shampoo, chocolate, ice
cream, soap,
oap, pizza dough, instant noodles, margarine, etc.
Palm oil has become one of the worlds leading causes of rainforest destruction.
Unchecked expansion has pushed palm oil plantations into the heart of some of
the worlds most culturally and biologically diverse
diverse ecosystems and palm oil is
among the biggest threats driving iconic wildlife species like the Sumatran
orangutan to the brink of extinction in Indonesia. This large-scale
large scale destruction of
rainforests and carbon-rich
rich peatland landscapes is releasing globally
globally significant
quantities of carbon pollution into the atmosphere, making palm oil a major global
driver of human induced climate change. The production of palm oil is also
responsible for widespread human right violation as palm oil companies often
forcefully
rcefully remove Indigenous Peoples and rural communities from their lands.

While palm oil has no trans fats, it does contain high levels of saturated fats, which
can be a significant threat to cardiovascular health.

Carbon Footprint
It is defined as the total
amount of greenhouse
gases produced to directly
and indirectly support human
activities, usually expressed
in equivalent tons of carbon
dioxide. We can do the next
things for prevent it:
Avoid products with many
containers, using reusable
bottles of water, reduce the
laundry twice a week to 40C
instead of hot water and
replace a normal light bulb
by one of low consumption.

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 4. WEEKLY MENU
Having into consideration everything that we have learnt, we suggest you two
weekly menu plans:

Week 1
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST

Rice cake Milk with Porridge Natural Mini Gluten free Coffee with
with orange cereals with milk juice with seadless pancakes toast
juice cookies with
watermelon

Sliced
tomato with
A piece of Yogurt A piece of Chicken Sandwich Cad a sprinkle
SNACK

fruit fruit sandwich with tomato nuggets of feta and

and tuna olives oil

Chicken
tortilla with
Ecological Rice salad Lentils Vegetable Meat Pesto salad
LUNCH

Mexico
meat with pad Thai lasagne pots slaw and
mushrooms avocado
cucumber

A
SNACK

sandwich A piece of Milk with Apple cake Vitamuffin Fruity Sandwich

fruit cookies vitatop buttermilk
pancakes

Boiled Vegetable Herby pea Penne with Brownie* Fish taco

DINNER

vegetable soup homous sun-dried

with jam Soup tomato
pesto

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 Week 2
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Fruit, tea,
BREAKFAST

coffee, `` `` `` `` `` ``
natural
orange
juice ,toast,
oatmeal*

Turkey Kale chips* Whole Cookies Rice cakes Ham and Fruit
SNACK

sandwich grains with cheese

natural sandwich
yogurt
LUNCH

Lentils and Chards with Chickpeas Salmon Chicken Beans and Seafood
natural cream with salad with cooked breast Spanish paella
yoghurt vegetables omelette*

Nuts Strawberry Natural Strawberries, Homemade Natural ice

SNACK

and banana yogurt with cranberries cake cream

Fruit salad smoothie* nuts and banana
frozen cake*

Fish soap Roast loin While rice Fruit salad Hake with Boiled Salad and
DINNER

pea sauce potatoes natural

and yogurt
monkfish

* You can find the recipes to prepare these meals in next section.

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5. HEALTHY AND DELICIOUS MEALS
Is this possible? Of course it is. That is why we suggest you the following recipes.
If you want to prepare them, you can find the instructions here.
here
Regarding the ingredients, always try to look for local and seasonal products,
organic farming and avoid too
too much packaging! And read the labels to check on
everything you should avoid.
Enjoy!

Summer Smoothies
Ingredients:
4 natural yogurts
16 strawberries
Grenadine
A few drops of lemon
Mint leaves
Bark of a lemon
1 spoonful of sugar

Method:
1. Clean the strawberries, remove the stem and place in a blender jar. Add the
yogurt, the sweetener and a drop of lemon.
2. Mix all with blender.
3. Put 1 teaspoon of sugar in one dish and pour the grenadine syrup into
another. Grease the edge of each glass with a little grenadine
grenadine and then with
sugar.
4. Serve the smoothie decorated with a few mint leaves and lemon.

Serves: 4 Cooking time:

time around 15 minutes
This preparation is an excellent way to mix dairy with fruit and thus improve the
nutritional qualityy of foods, since fruits and dairy is high in essential nutrients and
low in caloric value.
It is suitable for those people intolerant to lactose as long as it is prepared with
natural yogurts without lactose .
Benefits of smoothies: Smoothies are healthy and easy to prepare. They have
many properties since they combine the vitamins of the fruit with the proteins of
the yogurts.

Elia, Laura Torres, Antonio, Laura Arroyo, David Tenorio

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 spanish omelette
INGREDIENTS:

300g potatoes
1 onion
olive oil
5 eggs

SERVES: 6

TIME: 30 minutes

RECIPE SUITABLE FOR:: vegetarian

EQUIPMENT:: a knife, a pan, a bowl, a fork, a plate, a spoon, a chopping board.

METHOD:

1. Wash your hands first.

2. Peel the potatoes and the onion using the knife.
3. Cut them in pieces.
4. Then fry them in a pan with hot olive oil.
5. After that, put the fried potatoes and the fried onion in the bowl and mix
them with the eggs.
6. Put again a pan in the heat and add olive oil, when the olive oil is hot put
the mixture in them and cook it.
7. Lastly, put the tortilla in a plate and eat it!! :D.

ngeles, Jos Antonio, Miguel, Zimrn, Imn

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 Smoothie of strawberry and banana
INGREDIENTS:

1 banana

strawberries- 1 cup

1 yogurt or cup of almond milk

1 cup of orange juice

PROCESS:: cut in small pieces the banana and the strawberry, then freeze the fruit
and finally remove the fruit. Add the fruit on the mixer. Add a yogurt or a cup of
almond milk and add the orange juice. Finally pour the liquid into another cup. You
can put in your smoothie some muesli, cinnamon,
ci seeds or vanilla.

SERVES: 1
EQUIPMENT: mixer, knife

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 Oatmeal
INGREDIENTS

A litre of vegetable milk

1/2 cup of brown sugar

Three spoons corn starch

METHOD: Pour the milk to room temperature in a saucepan over low heat and stir.
Add corn starch and brown sugar and stir. Heat everything over low heat and
when it begins to thicken, continue stirring for 5 more minutes. Remove from the
heat and place the dessert in glasses.
SERVES: 5 (especially for vegan people)
EQUIPMENT: cooking pot, spoon, glasses

Even if you eat healthy desserts don't forget to follow a few steps to a totally
healthy life. Here we leave you the most important ones.
Tips for a healthy life:

Eat 5 times a day

Eat healthy: Eat whole foods.

Eat fish at least twice a week.
Limit the consumption of saturated fats and foods rich in
cholesterol and sugar.

Decrease calories consumed

Eat less meat

Eat 5 pieces of fruit or vegetables a day

Drink 2L of water a day.

Make a physical activity for at least two and a half hours a week.

Sleep between 7 and 8 hours a day.

Natalia, Francisco Javier, Sergio, Jess, Vernica Oliver

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 chocolate Brownies
Ingredients:
- 300g of dates without seed. Crushed and make into pure.
- 100g of vegetal margarine.
- 120g of apple pure.
- 80g of flour.
- 2 spoons of yeast in powder.
- 3 spoons of cocoa in powder without sugar.
- 50g of nuts.
- 50g of pistachio without salt.

Method:
- Put in a bowl the dates pure, the apple pure and the vegetal margarine and
mix it all.
- In another container mix the dry ingredients, the flour, the yeast and the
cocoa.
- Add the dried fruits to the mass.
- Spread with margarine a tin and pour in with flour.
- Knock the mass in the tin.
- Put it in the oven to 180C for 20-25 minutes.

Robert, Zarina, Sami, Ana Robles, Ana Spini

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 FROZEN YOGURT CAKE
Ingredients:

250gr. Strawberries
250gr. Banana
250gr.raspberries
16 tablespoons of yogurt

Method:
Line a mould with tracing paper.
Mash the strawberries with 4 tablespoons of the natural yoghurt. Let it rest
on the freezer at least 15 minutes
Meanwhile, blitz the bananas with another 4 tablespoons of yoghurt. Add
this layer to the mould and return it to the freezer.
Repeat with the raspberries.
Once all the layers are hard, decorate the cake with berries (Optional)

Instruments that you will need:

-Food Processor
-Mould
-Spoon
-Tracing Paper
-Freezer

Alba, Patricia, Isabel, Julio, Miguel Martn

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 kale chips

Mara, Vernica Fernndez, David Carmona, David Tarca

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6. TIPS TO BE HEALTHY
Last but not least, we would like to suggest you a list of 10 tips in order to keep a
healthy lifestyle:

1.Walk
Walk upstairs and downstairs instead of
using the lift.

Try to sleep at
2.Try
least 9 hours.

Drink 2 litres of
3.Drink
water instead of
soda.

4.Do
Do exercise at least 30 minutes per day.

5.When
When you have some minutes, try to
meditate and relax.

6.Eat
Eat healthy snacks

7.Hang
Hang out with family and friends

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 8.Have
Have a positive attitude

9.If
If you are many hours sitting, try to stand up
15 minutes per hour.

10.Eat
Eat breakfast like a king, eat like a prince
and dinner like a beggar.

The students from 3rd ESO A hope you found this guide useful!

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