HEALTHANDNUTRITIONINOUR

COMMUNITY

Your health and nutrition matter to us

By: Nicolas Cevallos, Juan Ignacio Moncayo, Micaela Urbina, Ariana Calvachi

INDEX Page 2: Analysis and results of nutrition survey, by: Juan Ignacio Moncayo

Page 6: Healthy menu with recipe, by Nicolas Cevallos

Page: 9 tips for a healthy nutrition, by: Micaela Urbina

Page: 10 Second healthy menu with recipe, by: Ariana Calvachi

Page: 11 Works Cited

Analyze Data

This month we have been working in the nutrition of our community. Is really important to have a good nutrition because the healthier you eat, the best your body thinks, acts, and feels. Every day you need to eat fruits and vegetables because that makes you be in a good figure and with a good health. Eating health is really important

We investigate our community about the nutrition. This pie graph shows how many people have breakfast every day. The results of eating every day is 95% and the results of not eating every day is the 5%. Our results in this question are good but still need to improve. All people need to eat breakfast every day because if not they can faint, can be decayed and worse.

This pie graph shows how many people eat fast food or home food. I am really happy with our results because all the people that answer our survey eat home food.

Si 95%

No 5%

Desayunas todos los dias

COMIDA HECHA EN

CASA100%

COMIDA CHATARRA

0%

Que comes mas, comida chatarra o comida hecha en

casa

This pie graph shows us what type of snack you normally eat. Our results where good because sandwiches, salads and fruits are really health the only think is not health are the potato chips.

This pie graph shows us what type of food our community eats more. My opinion in this question is, that to be healthier you need to eat all the types of food that are shown because our body needs a little bit of each.

This pie graph show us how often does our community eats fast food. Like you see our results, we need to eat less times fast food because like nutritionist say to never it is just 9% of our community. Two times a week is too much and can damage your health.

PAPAS FRITAS

18%

FRUTA O ENSALADA

46%

SANDUCHES

36%

Cual snack normalmente comes

CARNES27%

PESCADO5%

ENSALADAS9%

FRUTAS14%

TODAS LAS ANTERIORES

45%

Que tipo de comida comes mas

1 VEZ POR SEMANA

36%

2 VECES POR SEMANA

23%

1 VEZ AL MES32%

TODOS LOS DIAS0%

NUNCA9%

Que tan seguido comes comida rapida

This pie graph shows us how many times a day do we eat. My opinion is to eat 3 times a day. And the answer who most of the people choose was 3 times a day. Eating 1 time each day is really bad for our health.

This pie graph shows us how much time you take to eat. The much time you take the better your body works, and if you take more time eating you are going to be more full even dough you eat a little bit.

This pie graph shows us how much times a week do our community eat salad. Eating salad each day will keep you in a good figure. Also is good to eat every day because it fills your anxiety and that allows not want to eat much.

1 VEZ4% 2 VECES

14%

3 VECES73%

4 VECES9%

Cuantas veces al dia comes

10 MINUTOS

0%

20 MINUTOS

36%

30 MINUTOS

50%

1 HORA

O MAS14%

Cuanto tiempo the demoras en comer

1 VEZ18%

2 VECES9%

3 VECES14%

4 VECES41%

TODA LA SEMANA

18%

Cuantas veces a la semana comes ensalada

This pie graph shows how much times do you eat vegetables or fruits. It is really impressive that in the most of our results the biggest percent option is the unhealthiest one. How you can see the people who eat 3 times or more in the week is just 18% and the persons that just eat 1 time a week is 46%!!! You should eat every day fruit or salad even dough it is a really little piece of fruit.

In this pie graph shows us what type of food do you eat at home. In this question we get really happy because just a 9% of people eat just one thing and not everything. It is really good to eat varied. I think that if you tried of the same thing, your body will tire. And also because your body needs a bit of each.

Juan Ignacio Moncayo

1 VEZ46%

2 VECES36%

3 VECES O MAS18%

Cuantas veces al dia comes vegetales o frutas

CARNE4%

POLLO5%

PESCADO0%

GRANOS0%

TODOS LOS ANTERIORES

91%

Cual es el tipo de comida que comes en casa

HEALTHY MENU With recipe

BREAKFAST

•You can get a cheese sandwich.

•Some scrambled eggs with bacon.

•2 cups of chopped salad fruit.

•1 cup of fruit juice.

•Or 1 cup of dairy, hot chocolate.

LUNCH

•3oz of grain that could be rice

•3oz of protein that could be a piece of meat or chicken.

•2 cups of veggies that could be a salad with tomatoes, lettuce, etc.

•2oz of potatoes

DINNER

•3oz of grain that could be rice

•30z of protein that could be chicken

•1 cup of veggies that could be broccoli

RECIPIE

SIRLOIN ON MUSHROOMS

This lunch includes:

•Sirloin steak on mushrooms

•Rice

•Salad of lettuce, tomato, olives and grated parmesan cheese

INGREDIENTS

•1 sirloin steak

•Salt

•Pepper

•Mushrooms

•Milk cream

•Rice

•Lettuce

•Tomato

•Olives

•Grated parmesan cheese

•Red wine

INSTRUCTIONS

Sirloin steak on mushrooms

1. Get the sirloin steak in a pan with salt and pepper

2. Leave the sirloin steak until is cooked

3. Now put the milk cream, the mushrooms and the red wine over the sirloin steak

4. Let it cook during 20 more minutes and then serve it

Salad

1.Get the lettuce on a recipe and out all chopped vegetables on it.

Nicolas Cevallos

10 TIPS FOR A HEALTHY NUTRITION 1. Do exercise

2. Eat 3 times a day

3. Drink much water as you can in a day

4. Eat a balance breakfast

5. Have a complete meal every day

6. Eat some fruit every day

7. Eat as many proteins as you can

8. Eat healthy food

9. Drink as much calcium as possible

10. Never eat fast food

Micaela Urbina

HEALTHY MENU With recipe

Breakfast:

1 eggs 2Bacon

1 cup Orange juice

2 cups Slice fruit

2 Toasts

Lunch:

2 cups of proteins Pork

1 cup veggies Cesar salad

1 cup Strawberry juice

1 Cheese and jam sandwich

Dinner:

1 cup diary Banana shakes

1 cup of protein Chicken

1 cup of veggies Beans

Cesar salad: ingredients 4 skinless, boneless chicken breast halves

1 (1.27 ounce) packet dry fajita seasoning

1 cup mayonnaise

2/3 cup grated Parmesan chees

1/2 cup sour cream

2 anchovy fillets

4 green onions, chopped

1 tablespoon chopped fresh parsley

1 tablespoon Dijon mustard

1 canned chipotle pepper

1 1/2 teaspoons minced garlic

1 teaspoon Worcestershire sauce

8 cups romaine lettuce, torn into bite-size pieces

1/2 cup garlic flavored croutons

1/4 cup shredded Parmesan cheese

1 red bell pepper, sliced into thin rings

1 yellow bell pepper, sliced into thin rings

1 orange bell pepper, sliced into thin rings

Directions: Preheat an outdoor grill for high heat and lightly oil grate.

Sprinkle chicken breasts with fajita seasoning, and grill for about 4 minutes on each side, or until no longer pink and juices run clear. Allow to cool, then slice into bite-size strips.

In a blender or food processor, combine mayonnaise, grated Parmesan cheese, sour cream, anchovies, green onions, parsley, Dijon mustard, chipotle pepper, garlic, and Worcestershire sauce. Blend until smooth.

Place romaine lettuce in a large bowl, and top with croutons, shredded Parmesan, and red, yellow, and orange pepper rings. Arrange chicken on top, then pour on the dressing.

WORKS CITED "A Good Breakfast, The Most Important Meal Of The Day." A Good Breakfast, The Most Important Meal Of The Day. N.p., n.d. Web. 28 Nov. 2012. <http://opendooronlinemarketing.com/good-breakfast.html>.

Ariana Calvachi