Исследовательский проект “Proper Nutrition in Teens` Life”

Муниципальное общеобразовательное учреждение «Средняя общеобразовательная школа № 4»

“Proper Nutrition in Teens` Life”

 (исследовательский проект)

                                                                             Выполнила:

                                                    Ксенофонтова Анна

                                                     обучающаяся 8в класса

                                                     Руководитель: Бараева

                                                                       Ольга Владимировна,

                                                                   учитель английского языка

                                                          первой квалификационной

                                категории

Ртищево, 2018-2019 учебный год

CONTENTS

1. Introduction…………………………………………………………3

     II. Proper Nutrition in Teens` Life……………………………………….4-5

      III. What should I eat?...............................................................................6-9

      IV. Researching part …………………………………………………...10-11

      V. Conclusion……………………………………………………………12                List of literature………………………………………………… ………13      

1. INTRODUCTION

         In my research work I want to find out the influence of proper nutrition on our organism. Eating healthy food is important at any age, but it’s especially important for teenagers. As your body is still growing, it’s vital that you eat enough good quality food and the right kinds to meet your energy and nutrition needs. One portion of vegetables and fruits every day may bring you several additional years of health.

         Theme: “Proper Nutrition in Teens` Life”

         The aim of the work is to prove the need for a balanced diet for schoolchildren and to determine the rules of healthy eating.

       Hypothesis: in order to become a healthy person, one must lead a healthy lifestyle, eat right, observe the daily regimen.

 Methods:

1. a search and close study of reference books
2. investigation
3. systematization
4. questionnaire

     The object of my research is the influence of schoolchildren`s lifestyle, their diet.

The theoretical and practical significance of my work: it’s really useful and necessary to know more about the importance of right nourishment and using it in our real life.  

        Our project may be useful for students, their parents and teachers and may be used at the English lessons.

II. Proper Nutrition in Teens` Life 

        Every person knows that one of the main processes of people's daily routine is eating. Food influences on many processes in our organism, such as body development and brain activity. Skin and hair conditions also depend on our diet.

Taking into consideration that fact, that all of us know about advantages of living healthy life, there are only several people, who are ready to balance their diet. There are a lot of reasons for it.

         One of the biggest mistakes is that healthy food does not taste good. Vegetables and fruit, small amount of sugar, lack of salt and fat sound like a nightmare for those, who are used to eating all these products. However, you can be sure, that today it is very easy to cook delicious dishes using only natural ingredients.

          Another reason, why people are not ready to eat healthy is a small amount of spare time. When you are busy during your day, it is faster to buy some snacks or takeaway food and satisfy your hunger. Actually, it is only a stereotype created by people, who are lazy and want to look for easy ways. It is possible to carry your dinner in food trays and forget about snacks that hinder normal digestion.

         Actually, it is not difficult to get accustomed to eating healthy food. All you need to do — is to realize all the importance of it. It supports your health and emotional stability. When you wake up, you feel happy during the whole day, you are able to study and concentrate on different tasks.

          As you know, balanced diet helps to prevent aging of skin and makes it more fresh and bright. If you suffer from acne or have other skin problems – the first step that will help you to change something is to stop eating junk food. Fresh and low-fat products improve blood pressure. Fruit and vegetables help to make your mood better and prevent different diseases. For people, who do sports it is also good to control nutrition, as it allows to show better results.

           There is no doubt, that drinks also influence badly on our health condition. Too much coffee and tea can cause heart diseases and have bad influence on sleeping. It is better to avoid drinking too much soda, as it hinders normal digestion. The ideal variant is to drink a lot of water, which contains necessary minerals for our organism. Sometimes it is necessary to add some vitamins to your daily menu, especially in cold seasons.

          It would be very good to eat at the stated time every day, so that your stomach will work properly. Use the idea about food trays if you are not able to eat regularly. Sometimes there is no opportunity to manage to eat something every three hours but, at least, you can try, and the results will be visible soon.

         To sum up, a healthy diet will help you to change the general condition of the organism. You will get rid of a stomachache and a headache. You will have healthy skin, a charming smile and good mood. You will notice the improvement of your digestion and you will have strong and healthy body!

III. What should I eat?

           Eating three regular meals a day with some snacks will help you meet your nutrition needs. Skipping meals means you will miss out on vitamins, minerals and carbohydrates, which can leave you lacking energy or finding it hard to concentrate. Here is a guide to help you understand the value of what you eat.

1. Breads, grains and cereals are carbohydrates that provide energy for your brain and muscles. They’re also an excellent source of fibre and B vitamins. Without enough carbohydrates you may feel tired and run down. Try to include some carbohydrates at each mealtime.
2. Fruit and vegetables have lots of vitamins and minerals which help boost your immune system and keep you from getting sick. They’re also very important for healthy skin and eyes. It’s recommended you eat two serves of fruit and five serves of vegetables a day.
3. Meat, chicken, fish, eggs, nuts and legumes (e.g. beans and lentils) are good sources of iron and protein. Iron is needed to make red blood cells, which carry oxygen around your body. During your teenage years, you’ll start to menstruate, or get your period, and this leads to loss of iron. If you don’t get enough iron, you can develop anaemia, a condition that can make you feel tired and light-headed and short of breath. Protein is needed for growth and to keep your muscles healthy. Not eating enough protein when you are still growing, or going through puberty, can lead to delayed or stunted height and weight. Not enough protein is common when you go on strict diets. Include meat, chicken, fish or eggs in your diet at least twice a day. Fish is important for your brain, eyes and skin. Try to eat fish 2 to 3 times a week.
             If you are vegetarian or vegan and do not eat meat, there are other ways to meet your iron needs, for example, with foods like baked beans, pulses, lentils, nuts and seeds.
4. Dairy foods like milk, cheese and yoghurt help to build bones and teeth and keep your heart, muscles and nerves working properly. You’ll need three and a half serves of dairy food a day to meet your needs.
5. Eating too much fat and oil can result in you putting on weight. Try to use oils in small amounts for cooking or salad dressings. Other high-fat foods like chocolate, chips, cakes and fried foods can increase your weight without giving your body many nutrients.
6. Fluids are also an important part of your diet. Drink water to keep hydrated, so you won’t feel so tired or thirsty. It can also help to prevent constipation.

It is better not to drink flavoured waters or sports drinks because they can lead to more weight gain.

Following is a sample meal plan for 12 to 18 year old girls:

Why should I eat breakfast?

          Breakfast is the most important meal of the day. It can help with memory and concentration at school, and give you energy to study and play. Regular breakfast eaters tend to have a healthier weight than those who skip breakfast.

           Look for breakfast cereals that are high fibre and low fat and with not too much added sugar or salt. Here are some healthy breakfast options:

• porridge with honey and cinnamon
• muesli with yoghurt
• fresh fruit and yoghurt
• higher-fibre cereals like Weet-Bix, Vita Brits, Mini-Wheats, Just Right, Fibre Plus,  Sustain or similar
• multigrain toast with a boiled or poached egg
• baked beans on toast
• raisin toast
• pita bread with olives and feta
• melted cheese and vegemite on toast or an English muffin
• crumpets with jam
• banana milkshake or fruit smoothie
• pancakes with yoghurt and fruit.

What’s a healthy school lunch?

         If you don’t look forward to your school lunch, then change what you are preparing. School lunches don’t have to be boring. Does your mum or dad usually make your school lunch? If you don’t like what they make for you, talk to them about what you would like instead. Tell them what sandwich fillings you like, or what your favourite healthy snacks are.

        Here are some tips:

• Chicken, grated carrot, cucumber and cream cheese pita bread
• Turkey, cheese and salad on multigrain bread with cranberry sauce
• Vegetable and lentil soup in a thermos with a bread roll
• Smoked salmon, salad and cream cheese bagel
• Leftover pasta with lots of cooked vegetables
• Quiche and salad
• Cheese and salad sandwich
• Boiled egg and salad on multigrain with a smear of mayonnaise
• Ham, cheese and spinach wrap
• Cold cooked cheese, salad and lean meat quesadillas
• Chicken with avocado and salad in a grainy bread roll
• Beef, tomato and lettuce sandwich with tomato chutney or salsa.

IV. RESEARCHING PART – QUESTIONARY

          What do the schoolchildren of our school think about proper nutrition? To explore it I questioned 66 teens (8 - 11 forms) and these are the results of my opinion poll.

The questionnaire for pupils:

1. Do you have breakfast in the morning?

Yes – 76 %                                  No – 24 %

2. Do you eat fruit and vegetables every day?

Yes – 90 %                                  No – 10 %

3. How often do you eat fast food?

Often – 70 %                                Seldom – 30 %

4. Do you find fast food healthy or harmful?

Yes – 86 %                                  No – 14 %

5. What would you prefer – mother’s soup or fast food?

            Mother’s soup – 86%                   Fast food – 14%.

       6. Have you ever had problems with your health after eating fast food?

  Yes – 23 %                                    No – 77 %  

          Most students should change their daily routine and listen to recommendations for proper nutrition in order to fulfill their diet with other substances necessary for the body. It should also be noted that 10% of students need to change the diet as quickly as possible. Only 30% of schoolchildren eat healthy and proper food.

       The results of the survey show that most teens understand the dangerous influence of fast food on their organism.  Despite it they buy such products quite often.

       And I would like to give some advice for those teens who want to be healthy.  Here are some tips:

• Follow the diet! Eating at certain hours improves the functioning of the digestive organs.
• Eat with small portions.
• Eat soups every day.
• Have low-fat salad instead of the full-fat kind.
• Have a salad or soup instead of fries.
• Use mustard or ketchup instead of mayonnaise.
• Choose water, low-fat milk, or diet sodas instead of regular sodas, fruit drinks, and milkshakes.
• When ordering pizza, add vegetables instead of meat.
• If fruit and vegetables are available, try to add them into your meal.
• Eat diverse food! A variety of nutrients and vitamins provides a balanced flow into your body of essential substances.

V. CONCLUSION

        Having analyzed all facts I came to the conclusion that proper nutrition is very important for our health and fast food is really harmful. In spite of it, children love to eat fast food and to go to MacDonald’s and I would recommend to the parents to limit the numbers of visiting such institutions.

        Follow the rules of healthy eating and you will feel great and remember that the failure to follow the rules of good nutrition is one of the main reasons for the development of diseases of the digestive organs.

        I think that this work is very useful for me. Now I know that in spite of the attractiveness of fast food it is better to eat home-made food.

LIST OF LITERATURE

1. Большой справочник для школьников, 2000.
2. Справочник для студентов, 2004.
3. 95 устных тем по английскому языку, ООО «Издательство «Айрис-пресс», 2004.
4. Английский язык. Тематический сборник, ООО «Дрофа», 2004.       Готовые экзаменационные ответы, английский язык, 9 класс, «Издательство «Тригон», 2006. – 127 стр.
5.  Wikipedia
6. Интернет ресурсы:

https://nsportal.ru/ap/library/nauchno-tekhnicheskoe-tvorchestvo/2018/01/05/proekt-na-temu-zdorovoe-pitanie 

https://xn--i1abbnckbmcl9fb.xn--p1ai/%D1%81%D1%82%D0%B0%D1%82%D1%8C%D0%B8/632567/

https://infourok.ru/proekt-pravilnoe-pitanie-zalog-zdorovya-664371.html