TAMY VOITSIOU
Operational programme funded by the European Structural and Investment Fund for the 2nd Primary School of Papagos (ΕSPA).
On Tuesday 11/6/2019, a professional dietician, of the above mentioned programme ESPA, visited the 2nd primary school of Papagos. She pointed out to all pupils the importance of adopting the Mediterranean diet and outlined the Decalogue for a healthy life style.
Decalogue for a healthy diet:
1. Maintain a healthy weight
2. Eat different varieties of foods that are healthy for us
3. Try eating more whole grains
4. Eat more fruits and vegetables
5. Reduce saturated fats and cholesterol
6. Avoid excessive consumption of salt and sugar
7. Provide sufficient minerals
8. Eat fruits or nuts as an appetizer or snack
9. Drink 8 glasses of water daily
10. Do exercise every day
She particularly emphasized the fact that we must consume fruit and vegetables of different colours and congratulated pupils on their school activity entitled:
“Eat a rainbow at school “, which involves eating a specific colour of fruit and vegetables each school day.
Eat a rainbow 🌈 at school
Fruit and vegetables fall into five different colour categories: red, purple/blue, orange, green and white/brown. Each colour carries its own set of unique disease fighting chemicals called phytochemicals.
RED 🍅 🍓 🍎 🍒 🍉
Red fruits and vegetables are coloured by a natural plant pigment called lycopene. Lycopene is a powerful antioxidant that can help reduce the risk of cancer and keep our heart healthy.
PURPLE /BLUE 🍇 🍆
The plant pigment anthocyanin is what gives blue/purple fruits and vegetables their distinctive colour. Anthocyanin also has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease.
ORANGE/YELLOW 🍊 🍋 🍍 🥕 🌽
Carotenoids give this group their vibrant colour. A well-known carotenoid called Betacarotene is found in sweet potatoes, pumpkins and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.
GREEN 🥬 🥦 🥒 🍏 🥝 🥑
Green vegetables contain a range of phytochemicals including carotenoids, indoles and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate.
BROWN/WHITE 🥔 🍌 🍄
White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.
