Block 2

What do you think about healthy food?

I believe that healthy eating is very important because it helps to protect us from future diseases. You must always start the day with a good breakfast

Start Breakfast

Always eating 40% fruit, 20% protein and 40% carbohydrates


-You can eat two bananas or fruit salad


- 1 rate with Quaker or milk


-3 Eggs

We started with lunch

Always eat 40% vegetables (Salad), 20% protein (You can eat fish, beef, and chicken) and 40% carbohydrates (potato, sweet potato)


- Take 2 to 3 liters of water daily

We started dinner

Always eat 50% vegetables, 30% protein and 20% carbohydrate

Peruvians for a healthy breakfast perception are:


-Yoghurt 38%

-gelatins 12%

-ham rolls 10%

- Foods with flour 30%

-Cookies 8%

-Sweet things 2%

And these breakfasts have nothing of healthy

Now we begin to exercise…!

You can go to the gym 

                        

                                Or you can run

Do you decide …!      Is your body …!

In Peru, being overweight is serious. Currently in Peru, overweight and obesity is an issue that worries, but very few do anything to adopt a healthy lifestyle.

From the box we already know that exercise and good nutrition are aspects that can reduce the numbers and help us to have a balance in our health. But the problem perhaps begins in the perception that Peruvians have about what they believe to be nutritious in a breakfast.



Yoghurt is considered the healthiest breakfast according to 68% of Peruvians, followed by gelatins (42%). 38% of Peruvians consider nutritious sausage products as ham rolls (29%) and chopped sausages (9%), and 23% consider cheese as a good breakfast. 28% of Peruvians would include meals with flour in a healthy breakfast, for example: Cakes / Sandwiches (18%), cookies (8%) and sweet bread (2%).

In this survey, in which more than one option was allowed for healthy food, this was the result:

Healthy breakfast:

68% Yoghurt
42% Gelatin
29% Rolls of ham
23% Cheese slices
18% Cake / Sandwich

9% Chopped sausages
8% Cookies
2% Sweet bread

It should be noted that 12% did not consider any of these options as healthy.



Here is an example in which Peruvians perceive the reality of their day to day life in the world of food. It is not that it is good or bad for Peruvians to think what is or is not nutritious, there is a lot of truth and many of these foods are nutritious, the detail is that each case is particular and in some apply, for example, dairy apply more to Some people, than for others.


Finally having an idea of ​​what is part of our nutritious foods, will make the way easier for the consumer.

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and stabilizing your mood. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. But by using these simple tips, you can cut through the confusion and learn how to create a tasty, varied, and healthy diet that is as good for your mind as it is for your body. 

How can healthy eating improve your mental health? 

We all know that eating right can help you maintain a healthy weight and avoid certain health problems, but your diet can also have a profound effect on your mood and sense of wellbeing. Studies have linked eating a typical Western diet—filled with processed meats, packaged meals, takeout food, and sugary snacks—with higher rates of depression, stress, bipolar disorder, and anxiety. Eating an unhealthy diet may even play a role in the development of mental health disorders such as ADHD, Alzheimer’s disease, and schizophrenia, or in the increased risk of suicide in young people.


Eating more fresh fruits and vegetables, cooking meals at home, and reducing your intake of sugar and refined carbohydrates, on the other hand, may help to improve mood and lower your risk for mental health issues. If you have already been diagnosed with a mental health problem, eating well can even help to manage your symptoms and regain control of your life. 

What constitutes a healthy diet? 

Eating a healthy diet doesn’t have to be overly complicated. While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet pattern should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.

The Harvard Healthy Eating Pyramid represents the latest nutritional science. The widest part at the bottom is for things that are most important. The foods at the narrow top are those that should be eaten sparingly, if at all. This Healthy Eating Pyramid shows daily exercise and weight control in the widest, most important category. Fats from healthy sources, such as plants, are in the wider part of the pyramid. Refined carbohydrates, such as white bread and white rice, are in the narrow top. Red meat should also be eaten sparingly, while fish, poultry, and eggs are healthier choices.