- Ementa Semanal
Uma boa alimentação é fundamental para o sucesso dos seus educandos, por isso esta é uma das nossas preocupações.
Consulte o Decreto Lei nº126/2008 sobre produtos alergénios aqui.
Week of 2020-06-01 to 2020-06-05
Dra. Ana Abreu
The Mediterranean Diet – A Reality!
Recognition of the Mediterranean diet in Portugal, Spain, Morocco, Italy, Greece, Cyprus and Croatia by UNESCO as Intangible Cultural Heritage of Humanity, from 4th December 2013, stresses that it is a cultural, historical and healthy example, supported by scientific evidence.
The Mediterranean Diet, more than just a balanced a dietary pattern, is a lifestyle marked by diversity as shown by the following characteristics:
- a high intake of plant foods, such as grains, vegetables, fruit, pulses (beans, broad beans, peas, lentils), dried and oily fruits and;
- intake of fresh, hardly processed and local foods, that are in season;
- use of olive oil as the primary fat for cooking and seasoning food;
- low consumption of dairy products;
- frequent consumption of fish and seafood;
- low consumption of red meat;
- high intake of water;
- cooking simple culinary confections, using ingredients in the right proportions, with soups, casseroles and stews;
- regular physical activity;
- making meals with family or friends, promoting socialisation between people at the table.
In this context, St. Peter's International School has prepared a diverse menu, which favours a balanced diet based on this plan, taking into account the nutritional needs of the different age groups.
What to eat on the beach?
Summer is synonymous with the beach. Long days, vacations, sun, sea and meals on the sand. In these months, as in others, we must take special care with our food because of the heat. As such, we need to drink more water and eat light meals.
Sandwiches and salads are the simplest options. Sandwiches may have tuna (in water), scrambled egg, poultry or cottage cheese, with no added sauce. Do not forget to put vegetables such as arugula, spinach, lettuce or tomato. As for the bread, choose the brown bread, with rye, carob, spelta or mixed grain.
If you opt for salads, prepare them before leaving the house, do not add sauces, and transport them in closed glass boxes, inside a cooler. In addition to vegetables, salads may contain a source of protein, such as a boiled egg, chicken breast, tuna (in water), prawns, and carbohydrates such as lentils, beans or pasta.
For the beach you can also take carrots, cherry tomatoes, celery stalks or corn cobs as snacks.
Fruit is something you cannot forget! There are several options such as apples, pears, apricots, plums, peaches or nectarines Other fruit snacks could be grapes, cherries, strawberries, blackberries, raspberries, blueberries; Fruit used to hydrate could be melon, watermelon, oranges, kiwi, pineapple, lemon or grapefruit.
In the cooler, you can also take yoghurts (low fat), seeds (sunflower, sesame, pumpkin) and nuts (almonds, hazelnuts, walnuts). Rice or corn crackers are also a practical and healthy option.
As for water, you should drink at least 2 litres per day, increasing the amount on the hottest days. You should avoid soft drinks, which do not quench thirst nor moisturize the body.
Make sensible choices and have healthier days at the beach!
Food labeling, making a conscious choice!
Labeling is a key tool for consumers to access information about food, enabling a more informed choice, making a safer and more appropriate use of what they buy.
Food and nutrition labeling is of the utmost importance in that it allows consumers to make food choices that are more appropriate to their needs and preferences, while also contributing to correct storage, preparation and consumption of food.
The growing social interest in issues related to food and health is currently a strong factor in food choices, increasing the interest in nutrition labeling.
The label on a food product is its identity card. It must provide all the information that allows the consumer to know the product and make conscious choices, with information that is mandatory and others that are optional.
When choosing food, care should be taken to do the following:
- Check durability and prefer those with a longer shelf life;
- Evaluate the state of the packaging, discard those that are dented, opaque, torn or with signs of rust. In frozen products, check that the packaging is not moist or with ice crystals, as this means that the cold chain has not been properly insured and the products may have been thawed;
- Verify the conditions of use and conservation and to respect them at home;
- Read the label carefully and check the nutritional composition and the presence of possible allergens;
- Analyse the list of ingredients and ignore the foods that begin the listing with ingredients such as sugar, fat and salt.
Vitamin D deficiency...
Myth or reality? Vitamins are essential compounds for normal growth and maintenance of our health. Since our body cannot synthesize most of the vitamins, it is necessary to consume them daily through food.
Data revealed by the World Health Organization indicates that because of the significant and increasing prevalence of vitamin D deficiency and its clinical implications, it is currently considered a major public health problem. Vitamin D is a fat-soluble hormone, obtained essentially from our diet and skin absorption after sun exposure. It is known as the sunshine vitamin, the calcium-friendly hormone that prevents bone deformities.
When consumed daily, the benefits are many: it optimizes calcium, absorbs phosphorus, prevents the loss of cognitive abilities and is central to the mineralization of the bone structure.
In this sense, it is highly recommended that we introduce in our daily diet the following foods: fish, such as sardines, wild salmon, trout, sole; oysters; cod liver oil; dairy products (fresh cheese, cream, yogurt, milk); organic soybean products (tofu, soy drink, yogurt); and egg (yolk).
Take care of your health and protect your bones. Be aware and eat a diet that is as varied as possible in your daily life!
Food for a good mood!
There is a scientific explanation for our emotions: food chemistry is capable of altering the production of neurotransmitters - substances that transmit nerve impulses in the brain and are responsible for sensations responsible for pleasure, well-being and euphoria, Among which are serotonin, dopamine, noradrenaline and acetylcholine.
Here we reveal some of the top foods that can help improve mood:
1. Chocolate, so appreciated by children, contributes to a happy feeling. Chocolate contains a number of mood-elevating substances including fat, sugar, phenylethylamine, theobromine, tryptophan, copper and magnesium. Cocoa is a natural source of flavonoids, antioxidants which increase blood flow and oxygenate the brain, contributing to better brain function. However, not all chocolates are the same. For the best health and happiness, opt for good quality chocolate with a cocoa content of over 70%. The darker the chocolate, the better;
2. Banana has the great ability to raise morale due to the combination of vitamins B6, A and C, fibre, tryptophan, potassium, phosphorus, iron, proteins and healthy carbohydrates. When you eat a ripe banana, you get an energy shock from the fructose and fibre, increasing your blood sugar and mood.
3. Oats, a cereal containing high concentrations of tryptophan, an amino acid that helps the body produce serotonin, is also a source of selenium, a mineral that contributes to energy production;
4. Broccoli, rich in an essential vitamin for the release of serotonin, folic acid (folate or vitamin B9). Lack of folate can result in feelings of irritability, depression, confusion and insomnia;
5. Spinach and dark green leaves, which are rich in magnesium, potassium, vitamins A, C and B complex, help keep the nervous system calm;
6. Oily fruits, such as walnuts, almonds and hazelnuts, are a source of omega 3, vitamin B6, tryptophan, proteins, folic acid and selenium, which are key in reducing stress. If consumed at night they help in a restful sleep;
7. Sunflower seeds, rich in folic acid, magnesium and tryptophan, contribute to the maintenance of a good mood, and improve the quality of sleep. A tip for before bedtime: Join sunflower seeds with almonds, Brazil nuts, raisins and dark chocolate;
8. Biological eggs, filled with high-quality omega-3 proteins (from omega-3-rich chickens), eggs are a good source of vitamins B12, B2 B5 and D. A boiled egg contains more than 20% of the recommended daily amount of tryptophan. It may not be the first food you remember when you want to snack, but a boiled egg is easy to make and carry, and your (good) mood will be grateful.
Welcome spring and colour your food!
In spring, temperatures begin to rise as does the level of natural light, when plants flourish covering nature with colours, aromas and flavours.
You can now find various foods throughout the year on supermarket shelves. Yet nature produces food at specific times of the year, known as seasonal foods.
In this season, we see loquats, apricots, pineapples and the strawberries and, and the doors of summer open, cherries, figs, watermelons, melons, blueberries and raspberries. In the case of vegetables, it is time to pick onions and potatoes as well as courgettes, asparagus, brussle sprouts, beets, peas or fava beans. These foods are produced locally and at the correct time, not requiring the use of so many pesticides and fertilizers. So by being harvested at the right time they have more flavour and nutrients becoming healthier and tastier.
In the spring months, fish such as mackerel, ray, monkfish, cuttlefish, eel and lamprey are also available, as is seafood such as crabmeat, lobster, crayfish and other shellfish.
The important thing to remember in our day to day is to eat a varied, balanced and pleasant diet. Enjoy what Spring has to offer you and what colours this season brings.
11 Sesame seeds
12 Sulfur dioxide/Sulphites
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