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

Fruit Milkshake 10

Chocolate-covered apples 11

Spring Rolls 11

Candy Bars 13

Smoothie 14

Strawberry Cheesecake 15

Aubergine Lasagne 17

Cupcakes with Strawberry Jam 19

6. Tips to be healthy 22

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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 Whts 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 have a function as building blocks for bones, muscles, cartilage, skin and
blood.
About 50g per day.
Vegetables
They provide us a source of many nutrients and reduce the risk for cancer,
heart diseases and diabetes.

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 Fruits
Eating fruit provides health benefits. People who eat more fruits and vegetables
as part of an overall healthy diet are likely to have a reduced risk of some
chronic deseases. Fruits provide nutrients which are vital for health and
maintenance of your body.
5 servings of vegetables and fruits.

Grains
Eating grains, especially, whole grains provides health benefits. People who eat
whole grains as part of a healthy diet have a reduced risk of some chronic
diseases.
Girls: 170 grams.
Boys: 220 grams.

Dairy
Consuming diary products provides 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. Organic farming is an alternative agricultural system which
originated early in the 20th century in reaction to rapidly changing farming
practices.
It relies on fertilizers of organic origin such as compost and places emphasis on
techniques such as crop rotation. Biological pest control, mixed cropping and
the insect predators are encouraged. Synthetic fertilizers and pesticides are
generally prohibited. 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

It symbolizes the marriage of Europe and nature.

Organic logo indicates that this product can be
legally qualified organic because it is in full
conformity with the conditions.

Regional labels

ES-ECO-RN-AN
SPAIN
ECOLOGICAL
REFERENCE NUMBER
ANDALUSIA

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Where can we find these products in our town?
According to our research, there is a restaurant, Mosaico, where they serve
organic food. The waitress explained us some different types of organic
products.
Later, she showed us different products like oat milk, coke, juice, tomato
sauce
She also explained us where the products come from.
Supermarkets where you can find organic products are Carrefour, Consum and
Lidl.

Be careful of...

Added Sugars
Added sugars are sugars and syrups that are added to foods or beverages
when they are processed or prepared.

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 a type of edible vegetable oil that is derived from the palm fruit grown on the
African oil palm tree.

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 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 destruction of
rainforests and carbon-rich peatland landscapes is releasing 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 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 known as the
totality of greenhouses
gas emissions caused
by an individual,
event, organisation, or
product, expressed
as carbon dioxide
equivalent.

What can we do to prevent it from getting bigger?

1. Support clean energy

2. Eat locally-produced and organic food

3. Cut the beef and dairy

4. Reuse and recycle

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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

Savory Orange Healthy Tomato A glass of Oatmeal Baked eggs

BREAKFAST

oatmeal juice with blackberry toast with milk healthy squares in tomatoes
with an egg yogurt and pancakes Macademia biscuits
cereals with Ricotta
raspberry
cream

Berry and Fruit Cupckakes Black bean Energiser Strawberry Healthy

yogurt Milkshake with burritos drink with and black candy bars*
SNACK

crush strawberry apple, pepper

jam* carrot and smoothie
oranges

Ratatouille Spring Mashed Oriental

with basil Rolls with Mexican Toasted Aubergine potatoes beef stir fry
LUNCH

some rabbit chicken corn and Lasagne* with a

stripes* stew with chicken chicken
toasted salad steaf
corn salad

Berry and Fruit

SNACK

Strawberry Strawberry Turkey and Banana yogurt Chocolate- smoothie*

passion Cheese avocado and other crush covered
sundaes cake* sandwich fruits apples*
smothie*
Mediterrane Red lentil, Easy spelt Avocado
an salad chickpea & Orzo salad Cherry and pizza and kidney Salmon and
DINNER

chilli soup goat's bean salad pesto

cheese dressed
salad vegetables

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 Week 2
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Orange Milk slice of Orange Milk with Milk with a Orange Orange
juice of bread juice slice cereals toast juice juice
BREAKFAST

bread with of bread

marmalade

A piece of A piece of A yogurt A piece of A sandwich A yogurt A piece of

SNACK

fruit fruit fruit fruit

Lentils and Baked White rice Boiled A chickpea Marinade Lentils with
salad chicken with spinach salad,courg chicken good ham
LUNCH

chicken ette and

curry with soy
and bread
beans

A piece of A sandwich A piece of A sandwich 6 almonds 3 walnuts A yogurt

SNACK

fruit fruit

Mussels Omelette Andalusian Fish and Home Omelette Wok of

whit toasted with salad gazpache chips made pizza with some vegetables
DINNER

bread with ham orange

and fruit juice

* 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 and
even the cooking videos of some of them.
Regarding the ingredients, always try to look for local and seasonal products,
organic farming and avoid too much packaging! And read the labels to check on
everything you should avoid.
Enjoy!

TIME: Around 10 minutes. In the mixer it needs to be until the fruit is liquid.
This recipe is suitable for vegan and vegetarian people.
INGREDIENTS (5 serves):

Milk (1L- 200mm/person)

Apple (2 pieces)
Banana (2 pieces)
Strawberries (4 pieces)
Orange (1 piece)
Pineapple (1/2 piece)
Sugar ( 2 spoons)

EQUIPMENT:
Knife
Bowl
Mixer
Cutboard
Method:
First, wash the fruits, peel them and cut them on the cut board.
Later, put the milk, the fruits and the sugar in the bowl and then mix it with the
mixer.

Mara, Ana, Luca, Osiris and Javier Muoz

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 CHOCOLATE-COVERED APPLES
Serves: 2 people

Type of meal: Snack / Dessert

Time: 20 minutes

Recipe suitable for: vegan and vegetarian

Ingredients: an apple, a bar of dark chocolate (120g) and some grated nuts,
(almonds for example).

Equipment: a bowl, a spoon, a knife, some

sticks and a pot.

Method:

1. First, break the chocolate and put it in a

bowl over a pot with boiling water.
2. Second, melt the chocolate for 5
minutes.
3. Third, cut the apples in segments and
introduce the sticks into the apple
segments, then cover them in
chocolate.
4. Finally, sprinkle the apple segments
with the kind of nuts you prefer.

SPRING ROLLS
Serves: 2 people

Type of meal: Starter / Side dish

Time: 1 hour

Recipe suitable for: vegan and vegetarian

Ingredients: 2 sheets of rice paper, a carrot, some oil, some lettuce and some
cabbage.

Equipments: a pan, a spatula, a cutting board and a knife.

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Method:

1. First, cut into little pieces all the vegetables on the cutting board.

2. Second, fill the rice paper sheets with the vegetables and roll them.

3. Next, put some oil in a pan and wait until it is hot; then fry the rolls.

4. Finally, add sweet and sour sauce or soy sauce if you like, and its ready !

To watch the cooking video recipes, click here

or copy and paste this link into your browser:
https://youtu.be/_fugYd4qJ3A

Nazaret, Adrin, Ftima Touami, Laura and Pablo

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RECIPE: CANDY BAR
SERVES AND EQUIPMENT
For 2 people
Time: 15/20 minutes.
Skewer sticks

INGREDIENTS A bowl to melt the chocolate

7/8 chocolates. OTHER IMPORTANT DATA
500 gr of chocolate to melt.
These candy bars are perfect
Colorful sprinkles. for childrens parties,allergic
people to milk,eggsand
PREPARATION vegan people can't eat them.

First you have to melt the chocolate,then soak

the chocolates and pour the sprinkles on them.
Then let the chocolate to have a better
presentation and finally you have to wait for it
to cool.

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To watch the cooking video recipe, click here
or copy and paste this link into your browser:
https://youtu.be/kt1PCNVZZ88

Andrea, Paloma, Antonio, Anna and Ainhoa

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SERVES: 3 serves
TIME: 23 minutes
RECIPE SUITABLE FOR: a vegetarian
INGREDIENTS:
BASE:
-80g of Maria biscuits or Vanilla.
-1 spoonful of coconuts oil or butter.
-2 spoonfuls of water.
FILLING:
-60g of cashew
-350g of strawberries
-100ml of skimmed milk
-3g of stevia + 4 spoonful of ground panela
-6 sachets of jelly or 10 g of powdered jelly
-200g of low fats cottage

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DECORATION:
-10 strawberries
-honey
EQUIPMENT:

- A 10 cm mould
- A plastic bowl
- A crusher

METHOD:
1st step:
Put the strawberries in a plastic bowl.
Add 2 spoonful of stevia, ground panela, water, and also a bit of lemon.
Mix them.
2nd step:
Put the coconut oil or butter in the Maria biscuits, add water and stir them. Use
it as a base in the mold.
3rd step:
Grind the cashew and put them in a plastic bowl, then add: the low fats cottage,
gelatin or powdered jelly, vanilla and milk .
Mix them and add the first step.
4th step:
Pour the filling over biscuit base.
Take it into the freeze for at least 3 or 4 hours
5th step:
Once our cheesecake is ready we can prepare the decoration.
-Grind the strawberries and add a bit of honey (pour it on the top of the cake).
-Put some strawberries on the top of the cake.

Sofa, Jos Manuel, Javier Fernndez, Celia and Brian

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17
 To watch the cooking video recipe, click here
or copy and paste this link into your browser:
https://youtu.be/oVCjgzJLW0Y

ngeles, Nerea, Ignacio, Paula, Francisco Jos

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To watch the cooking video recipe, click here
or copy and paste this link into your browser:
https://youtu.be/GCl1LRlICZI

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20
Alba, Nadia, Mario, Valentn, Ftima Kaba

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6. TIPS TO BE HEALTHY
Last but not least, we would like to suggest you a list of 17 tips in order to keep
a healthy lifestyle:

1.DO SPORT

Move your body,do physical and fun activities...

2.DRINK LOTS OF
WATER

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3.DON'T SMOKE
4.DON'T DRINK
ALCOHOL

5.TAKE VITAMINS

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6.THINK POSITIVE

7.SLEEP WELL

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8.EAT MORE FRUITS AND
VEGETABLES

9.READ MORE BOOKS

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10.HAVE FUN ALWAYS

11.WASH YOUR HANDS

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12.ALWAYS HAVE BREAKFAST

13.JOIN A FITNESS GROUP

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14.EAT PROTEIN-RICH FOOD

15.MANAGE YOUR DIABETES

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 16.LIMIT COFFEE
ADDITIONS

17.BREATHE FRESH AIR

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

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