Game-quiz: Proper nutrition is the key to health

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Quiz healthy and harmful foods senior group

Game-quiz “Connoisseurs of proper nutrition”

for children of senior preschool age

Author:

Shagalova Elena Gennadievna, senior teacher of MBDOU d/s No. 12

Target:

To form in children the concept of a healthy lifestyle and proper nutrition.

Tasks:

1. Expand and systematize children’s knowledge about proper nutrition and healthy foods.

2. Develop your horizons and vocabulary. Develop teamwork skills and develop a sense of cooperation.

3. To instill in children a desire for a healthy lifestyle and proper nutrition.

Preliminary work:

Conversations about healthy foods, vitamins, nutritional rules. Looking at books, albums, illustrations. View presentations.

Materials and equipment:

Illustrations, multimedia equipment, oranges.

Annotation:

The work is a quiz game from the GCD cycle in valeology, which can be used as entertainment in the evening or during classes according to the M.M. program. Bezrukikh, T.A. Filippova "Talk about proper nutrition." The quiz game helps to interest children in issues of proper nutrition. Children consolidate knowledge about useful

food products, about vitamins, about the rules of healthy eating, and directly gain new knowledge on the topic. The quiz uses the most interesting, in our opinion, facts, truths, and arguments about healthy eating.

Progress:

Good afternoon, dear guys!
We do not live to eat, but we eat to live.
Let these words of the famous Socrates become the motto of our meeting today. Today we will play a game - a quiz “Connoisseurs of Proper Nutrition”. We'll have a competition and find out which team is the best nutritionist. I invite you, dear guys, to show your skills and knowledge in a game - a quiz. Together we will try to figure out what “proper nutrition” means, which foods are healthy and which pose a danger to our health. Two teams will participate in the quiz, and there will be a jury. Members of the jury will carefully monitor the answers and evaluate each task; at the end, our respected jury will sum up the results of the quiz. For each correct answer, the team will receive an orange - a symbol of victory. Whichever team has the most oranges will win. The winners will be awarded the title “Connoisseurs of Proper Nutrition”. I wish everyone good luck!

(Introduction of teams, jury)

1 competition “Milk rivers, jelly banks”

“Children, drink milk and you will be healthy!” Even oriental doctors hundreds of years ago attributed magical properties to milk. They believed that milk promotes the development of intelligence, makes a person more intelligent, helps him understand the world around him and distinguish good from evil, and this is exactly what you guys need! Therefore, in order for a child to grow up healthy, he must drink at least one glass of milk daily!

This truly unique product contains all the essential vitamins and microelements necessary for the development of a child.

1. What happens when milk sours?

• Curdled milk
• Yogurt
• Oil

2. The first food of a newborn baby

• Porridge
• Milk
• Kefir

3. Why do children need milk?

• For happiness
• For the mood
• For growth

4. What is butter obtained from?

• From the cream
• From cottage cheese
• From sour cream

5. What cold dessert, loved by children, is made from milk?

• Cottage cheese
• Ice cream
• Pudding

6. What is the name of the fermented milk drink made from mare's milk?

• Kumis
• Ryazhenka
• Kefir

2nd competition “Vegetables from the garden”

Vegetables are very healthy foods that every person needs to protect the immune system and good health, they are especially important for a growing child’s body.

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Healthy eating ... we hear this phrase so often. What do we need to do to eat right and why do we need it?

Satisfying hunger is one of the most important instincts of the body, necessary for maintaining life. Firstly, all the cells and tissues of our body are formed from the food we eat. Secondly, food is a source of energy necessary for the functioning of the body.

Consequently, our health depends on what we eat, in what quantity, when and how.

What is proper and healthy nutrition?

Proper nutrition presupposes that many nutrients - proteins, carbohydrates, fats, water, minerals and vitamins - should be supplied to the body regularly, in the required quantities and in optimal proportions. A deficiency or excess of certain nutrients causes first temporary inconvenience and then the risk of developing various diseases.

Healthy nutrition makes it possible to stabilize weight without forced restrictions, helps get rid of diseases and prevent their development, and helps restore intellectual and physical energy. Healthy eating is an important component of a healthy lifestyle.

To eat right, you need not only desire, but also knowledge.

The ABCs of healthy eating or 20 facts about what and how to eat

1. Food is needed for life . Any food is not just a pleasure or a ritual. Any food eaten supplies the body with energy and substances to maintain health.

2. Eat well . The ratio of proteins, fats and carbohydrates per day should be approximately 1:1:4. You can remember the correct proportions using a simple technique: imagine a plate divided into three equal parts. Two of them are occupied by carbohydrates, and the third is equally divided between proteins and fats.

3. Diversify your diet . The same foods on the table are boring and fraught with a lack of important nutritional components.

You can get the necessary set of vitamins, microelements and minerals only from a long list of products, most of which are quite affordable: vegetables, fruits, meat, fish, nuts, dairy products, legumes, bread, durum wheat pasta, berries and herbs.

4. Eat more often. Paradoxically, in order not to gain weight, you need to eat more often. Have a hearty breakfast, a normal lunch and a modest dinner, in between, have a fruit snack, and before bed, a fermented milk drink. This way you will not feel hungry and will be able to control the quality and quantity of food you eat.

5. Carbohydrates are vital. This is the main source of energy, since the body uses glucose for its needs.

Carbohydrates are easily digested and quickly enter the bloodstream. With a lack of carbohydrates, the body begins to draw energy from the proteins contained in the muscles, thereby depriving the body of building material for vital hormones and antibodies.

6. Carbohydrates are simple and slow. In the understanding of the average person, carbohydrate food is something sweet. But foods containing too much sugar are a way of providing the body with energy, which ultimately lasts very little, and the feeling of hunger quickly arises. Therefore, it is better to eat complex or, as they are also called, slow carbohydrates that will be absorbed gradually: vegetables, fruits, whole grain products, pasta from durum wheat and cereals.

7. Less sugar. Excess sugar in the diet is another cause of excess weight. Read labels carefully.

Added sugar goes by other names: sucrose, maltose, corn syrup, molasses, cane sugar, corn sugar, raw sugar, honey, fruit concentrate.

Avoid refined sugar and sweet drinks. One glass of sweet soda contains up to 8 teaspoons and 130 kcal.

Control the sugar content in “healthy” foods. Muesli, cereal, breakfast cereals and low-fat yogurt with fruit contain sugar. It is also added to products for children.

8. Eat more whole grains. They contain complex carbohydrates that are digested slowly and reduce cravings for sweets.

Include unpolished grains, bran bread, and wholemeal bread in your diet. They all contain a lot of fiber and therefore help reduce hunger and protect the body from cardiovascular diseases. Whole grain products contain fewer calories, but contain vitamins B, E, calcium, potassium, zinc, copper and other beneficial substances.

9. Proteins should always be present. Proteins form the cells of the body, in particular muscle tissue. Hormones and antibodies are also proteins. If there is not enough protein in food, immunity decreases, hormonal balance and restoration of body tissues are disrupted.

10. Fats cannot be completely eliminated. The sheaths of nerve fibers are made up of fats, they are part of the structure of the cell wall, and are also necessary for cell division and the synthesis of important hormones. Lack of fat leads to a deficiency of the vitamins it contains and disruption of the nervous and hormonal systems.

Please note that among the fats consumed, animals should make up only a quarter, the rest should be vegetable.

11. Fats should be limited. Excess fat is not only stored by the body in reserve and forms excess weight, but also disrupts the functioning of the liver and pancreas.

Fat can be found even in foods that appear to be low-fat. For example, “Doctor’s” sausage may contain about 30 percent fat. There is fat in chocolate and cookies, the latter containing an average of 20 percent fat. Animal and vegetable fats have the same calorie content.

12. Reducing fat in your diet is quite simple. Low-fat dairy products taste no worse than whole dairy products, and with their help the caloric content of the diet can be reduced by almost half.

Choose lean meats and poultry without skin. Bake meat on a wire rack or a special frying pan with grooves to drain fat. Avoid full-fat sour cream, mayonnaise and heavy cream. Choose foods with a low percentage of fat, replace fried foods with boiled or baked ones, and use non-stick cookware to reduce the amount of oil when cooking.

Remember that vegetable oils also contain fat, and limit yourself to a teaspoon of oil per person when dressing your salad.

13. At least 600 g of fruits and vegetables per day. Vegetables, fruits and berries contain vitamins that are not found in other foods. In addition to ascorbic acid - vitamin C - they contain carotenoids, folic acid and flavonoids, collectively called vitamin P.

It is better to eat vegetables and fruits raw or gently thermally processed - this way they retain more vitamins and nutrients. Regularly consume green and orange vegetables - they contain flavonoids - natural antioxidants that protect the body from aging.

14. Consume fish at least once a week. Fatty fish - mackerel, herring or salmon - contain a lot of essential Omega-3 fatty acids, which fight heart and vascular diseases. For a positive effect, it is better to eat at least three fish dishes per week.

15. Include dairy products in your diet . The daily intake of calcium can be obtained from half a liter of milk, and vitamin B2 from a glass. Fermented milk products are also suitable for those who cannot tolerate regular milk. They are as healthy as milk, they are easily digested and help maintain intestinal microflora.

Eat milk porridge. Milk and cereals complement each other well in composition and are easily digested together without creating additional stress on the digestive tract.

16. Teach children proper nutrition. Causes of excess weight in adults usually lie in the way they ate as children. Children are not capable of self-restraint, so sugar especially needs to be limited. Teach yourself and your children to eat fruit instead of baked goods and sweets, and reduce the consumption of sugary drinks.

17. Excess weight: excess nutrition or lack of exercise. Weight increases when the body receives more energy from food than it needs. If the body receives more energy than it can expend, this leads to weight gain.

In Russia, the cause of excess weight is most often an excess of animal fats in the diet. Such products include, for example, sausages, butter, hard cheeses, as well as fatty meats - pork and lamb.

18. Checking your weight is easy. You can find out if you are overweight by calculating your body mass index (BMI) using a special formula. BMI = body weight in kilograms/(height in meters x height in meters).

19. The number of calories depends on your lifestyle. The amount of energy your body needs depends on how active you are. If you sit in the office all day, you spend about 1600 kcal - this is very low activity. With daily fitness classes, up to 2500 kcal are spent per day - this is an average load.

Heavy physical labor takes 4000 or more kcal per day. Therefore, the caloric content of the diet must be selected by first determining how much energy you spend.

20. Healthy eating is simple and inexpensive . The healthiest cereals are the cheapest. In winter, it is better to buy frozen vegetables instead of expensive fresh ones, low-fat dairy products are cheaper than whole ones, and vegetable oils are cheaper than butter. And cooking at home is more profitable than regularly buying semi-finished products. Changing your eating habits will have a beneficial effect on your health, appearance and well-being.

Eat right for beauty and health

"Let food be your medicine and medicine be your food"

Hippocrates

The skin performs many important functions: acts as a barrier to microorganisms, toxins, ultraviolet radiation; prevents the loss of water and electrolytes and is an active organ of excretion, metabolism, sensation, and temperature regulation.

The skin functions normally only with adequate nutrition. For example, a deficiency of essential fatty acids increases the permeability of the epidermis (the top layer of skin), and therefore the loss of water through it. Any imbalance in nutrition in the form of nutritional deficiencies, lack of specific nutrients or excess can disturb the balance of the skin. The lack of certain vitamins, minerals and fatty acids has clear skin manifestations.

Although the frequency of classical hypovitaminosis is quite low, unbalanced and restrictive diets, diseases of the gastrointestinal tract, and the aging process affect skin health.

Correcting and maintaining a balanced diet will prevent skin and hair problems.

Below we will discuss some microelements and vitamins that affect the condition of our skin.

Vitamin A

Vitamin A is a group of dietary organic compounds. Vitamin A and its derivatives, such as retinoids and carotenoids, play an important role in regulating the division and differentiation of various cell types, including skin cells. Hypovitaminosis A leads to dry skin and mucous membranes, increased fragility and hair loss, and the appearance of hyperpigmentation. Follicular keratosis (excessive keratinization of the epidermis) is also a sign of vitamin A deficiency, as well as other substances, such as B vitamins, vitamins C and E. Carrots, pumpkin, and oranges are rich in carotenoids. Vitamin A from fatty fish, butter, milk.

Vitamin B12 (cyanocobalamin)

Skin manifestations associated with vitamin B12 deficiency include hyperpigmentation of the skin, angular stomatitis (formation of cracks in the corners of the mouth, also called seizures), thinning and hair loss. Often, vitamin B12 deficiency is caused by diseases of the gastrointestinal tract (atrophic gastritis, Crohn's disease and others) leading to impaired synthesis or absorption of B12 in the body. Deficiency can also be caused by a vegetarian diet without adequate vitamin support. Red meat, offal, eggs and milk are rich in cyancobalamin.

Vitamin PP (niacin)

A combined deficiency of niacin and the essential acid tryptophan leads to the development of pellagra (a type of vitamin deficiency), one of the manifestations of which is photodermatitis (when areas of the skin in contact with sunlight are affected). Beans, buckwheat, bran and tuna are rich in niacin. Meat, cheese and pine nuts contain tryptophan.

Vitamin C (ascorbic acid)

Vitamin C is extremely important for the synthesis of collagen and extracellular matrix. Vitamin C promotes the absorption of iron and also increases the bioavailability of selenium. Scurvy is a disease that develops due to a deficiency of vitamin C and is manifested by increased fragility of blood vessels, bleeding gums, and decreased immunity. Rose hips, parsley and broccoli are rich in ascorbic acid.

Zinc

Skin manifestations of zinc deficiency are weeping dermatitis (inflammation of the skin), which may be accompanied by a secondary infection, poor wound healing, excessively brittle hair, and alopecia (baldness). Wheat bran, legumes and nuts are rich in zinc.

Iron

Chronic iron deficiency leads to deformed nails, hair loss, glossitis (inflammation of the tongue) with loss of papillae, angular stomatitis and itching. Red meat, organ meats and spinach are rich in iron.

Definitely a complete and balanced diet will preserve youth and health not only of the skin, but also of the entire body.

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Proper nutrition - healthy eating

Proper nutrition is the key to health, strength and beauty. Hippocrates also said: “Tell me what you eat, and I will tell you what makes you sick.” A healthy person is most often quite inattentive to what he eats. When people get sick, they go to pharmacies for expensive medications, forgetting about such a reliable and permanent remedy as food. The saying of Hippocrates is still relevant: “Let your food be your medicine, and your medicine your food.”

Our health, disease prevention, and life expectancy largely depend on proper nutrition, based on nutritional science.

Healthy nutrition is an ancient and wise science, its laws are simple: variety, balance, sense of proportion. We eat more than we expend energy, so everyone needs to increase their physical activity to be in harmony with ourselves and nature.

The influence of nutrition on life expectancy and longevity has been experimentally proven. The conditions for longevity were formulated by the ancients: eat less, move more, always be in a good mood

The harm of poor nutrition manifests itself gradually. Therefore, many people often treat the issue of nutrition with insufficient attention and seriousness. Unfortunately, there is still an opinion that eating right means eating delicious food and as much as you want.

How often do we underestimate the role of proper nutrition, prepare food hastily, without paying attention to the selection of products and dishes.

Until now, many people treat vegetables and fruits as “frivolous” food. But food of plant origin contains all the vitamins and minerals necessary for the body, it is low-calorie, has an anti-atherosclerotic effect, improves metabolism, and normalizes the activity of the gastrointestinal tract.

At the beginning of the 20th century, scientists decided to divide foods into groups depending on how beneficial they are for the human body. Over the course of many decades, this model was formed and modified to acquire its final form, which was called the universal food pyramid. This happened in America in 1992.

Since then, this theory has spread throughout the world, but each country has developed its own pyramid, which depended on the national characteristics and gastronomic habits of a given region. New discoveries in science and medicine over the past decade have also made adjustments to the structure of the food pyramid. The latest pyramid was developed by the Center for Human Nutrition at the University of California, Los Angeles. Unfortunately, an independent version of the pyramid, adapted for residents of the post-Soviet countries, has not been created.

What is the purpose of the healthy eating pyramid? At the heart of the food pyramid are the healthiest foods, on which the diet should be based.
Above the main level there are three more floors, which gradually narrow as the benefits of foods in the human diet decrease. The foundation of the pyramid, and as a result the basis for our health, are vegetables and fruits. After all, it is vegetables and fruits that contain the largest amount of vitamins and microelements. These products are low in calories and contain the optimal amount of energy.

Cereals and cereals rich in fiber settled on the second floor of the pyramid. This also includes potatoes, durum wheat pasta and brown rice. Fiber and starch, which are abundant in these foods, promote healthy digestion.

The third floor contains high protein foods. This category can be divided into two parts. The first is dairy and fermented milk products. The second is animal proteins (meat and eggs), plant proteins (legumes) and seafood.

The top of the pyramid was headed by the so-called flavoring additives and seasonings: garlic, aromatic herbs, peppers, avocados, olives, nuts.

The previous pyramid also had a fifth floor, which included animal fats, butter and sweets. However, in the new version these products are excluded completely. The developers of the pyramid came to a consensus - these products have nothing to do with a balanced diet and a healthy lifestyle.

The basic principle of the pyramid is the rule that you must eat food from all four floors every day. However, products from the lower floor (vegetables and fruits) should make up half of the daily diet, the totality of products from other sectors of the pyramid will make up the second half (25% - cereals, 20% - milk, meat, fish, 5% - supplements).

To calculate portions, the following measures are taken: milk, yogurt - 1 glass, medium fruit - 1 piece, bread - 1 slice, cereals, rice, pasta - 90-100 grams, eggs - 2 pieces.

It is recommended to eat 7 to 11 servings of vegetables and fruits daily. It is advisable that each portion be a different color. Ideally, a healthy daily diet should contain foods of all colors of the rainbow. It is better to start the day with yellow and orange fruits (orange or carrot juice), during lunch it will be useful to eat something green (cabbage, cucumbers), but in the evening, pink or red foods (tomatoes, berries) will be just right.

Second floor products should make up about a third of your diet (6 - 7 servings daily). Cereals should be chosen in dark colors; they contain less carbohydrates, unlike light cereals, and pasta made from durum wheat. You should not overuse potatoes. Give preference to bread made from rye flour.

Among protein products, nutritionists advise paying attention to fish. For meat products, you should consume lean beef and veal, as well as white meat chicken and turkey. But it is better to exclude sausage, frankfurters and semi-finished products from the diet. Dairy products include kefir, yogurt and low-fat cottage cheese. The daily diet should include 1-2 servings (100-150g) of such products.

It is believed that we fully obtain products from the top of the pyramid by consuming products from the lower floors. Therefore, their consumption must be kept to a minimum.

By following the principles of proper nutrition laid down in the pyramid, we not only provide a complete healthy diet, but also normalize metabolism and get rid of excess weight. Nutritionists around the world support the principles of the healthy eating pyramid, creating diets and weight loss programs based on it.

In order to be in shape and not suffer from hunger, you don’t have to go on a diet. If you're unhappy with your appearance but may accidentally gain weight, you don't have to eat less. It is enough to simply reduce the calorie content while maintaining the same amount of food eaten - switch from fatty to lighter. A food calorie table will help you with this. Under no circumstances should you reduce the frequency of your meals. On the contrary, it is recommended to eat more often, but in smaller portions. It would also not hurt to introduce fasting days into your daily routine and engage in sufficient physical activity.

The main and healthy diet is healthy eating, this is the healthiest way to be healthy and look your best. And if necessary, never switch to diet food without first consulting a doctor, since mindless fasting or excluding certain foods from consumption is fraught liver dysfunction, protein loss and vitamin deficiency.

Sometimes, in order to be healthy, we subject ourselves to such tests that would probably make the inquisitors feel bad: we either starve, then “cleanse ourselves,” or undergo treatment. Or maybe it’s better to adhere to the laws of reasonable nutrition? And then many problems will be solved at once: appearance, weight, health and budget.

Food should be varied and freshly prepared. Food that has been reheated many times and has been left in the refrigerator for several days loses its beneficial properties. Overcooking or overcooking food is unacceptable. A burnt crust will be harmful to health. It is necessary to pay attention to the quality of drinking water.

You should reduce your consumption of unhealthy foods. These are canned food, especially meat and fish, smoked products, hydrogenated fats, mayonnaise, Coca, Fanta and almost all carbonated drinks, many confectionery products. It is also advisable to avoid all salty foods, refined vegetable oils, sugar and all products containing it, table vinegar, and spices. Finally, it is recommended to limit the consumption of white bread made from refined flour and polished rice (especially for sick and immobile people).

Fans of all kinds of preservatives, flavoring additives, essences, emulsifiers, sweeteners, carcinogens, hot seasonings and canned food should know that fast food that came from the West with the beautiful name “Fast Food” is not only very harmful to our body, but simply catastrophically dangerous and poses a serious threat to our health. Despite the dubious advantages of fast food - speed of preparation and its special taste - it has a number of undoubted and very serious disadvantages. Our stomach and intestines are simply not accustomed to such foods, fatty and heavy. It is much easier and healthier for our body to eat what our ancestors ate for centuries - traditional porridges from various cereals, first courses for lunch and many of our own vegetables and fruits, which carry the least risk of allergies to them. In food outlets with a similar name - like McDonald's or Kentucky Chicken - literally all fried foods - sandwiches, hamburgers, French fries and fried chicken - contain oxidized cholesterol, which helps accelerate the development of atherosclerotic plaques on the walls of blood vessels. In addition, frequent consumption of fast food is fraught with heart disease, allergies, obesity, diabetes, stomach and liver disorders.

It is not for nothing that a large part of the US population suffers from obesity, because fast food has long become a part of their daily life and is so taken for granted that it is already considered the same complete food as home-cooked food.

It's never too late to try to change your lifestyle and eating habits for the better to be healthy.