The Food Wheel, graphical representation of 7 food groups with similar nutritional properties. It 's the food education resource more used in Portugal. Portuguese Soup: The best functional food. Do you want to know why?

1. LEGOCIE
Let´s go cooking in Europe!
Ana Carvalhas
Nutritionist
Coimbra, October 4, 2013
PORTUGAL

2. Food Wheel
Eat well, improve your living!

3. Food Wheel
• A guide for daily food selection since the
70s.
• Graphical representation of 7 food groups
with similar nutritional properties.
• The food education resource more used in
Portugal.

4. Food Wheel
Cereals and derivatives, potatoes: 4 to 11 portions
Vegetables – 3 to 5 portions
Fruit – 3 to 5 portions
Dairy – 2 to 3 portions
Meat, fish and eggs – 1,5 to 4,5 portions
(30g/portion)
Beans and Legumes – 1 to 2 portions (80g/portion)
Fats and oils – 1 to 3 portions (10-15g/portion)
Water is at the center since it is
essential to life and exists in
all foods
• Kids from 1 to 3 years old should follow the lower limits.
• Active men and teens the upper limits,
• Other people the intermediate values.

5. Food Wheel
Represent Feeding:
•Complete - eat foods from all groups and drink
water daily
•Varied - eat different foods within each group
changing daily, weekly and in different seasons
•Balanced - eat larger amounts of foods
belonging to the larger groups and smaller
amounts of the smaller groups in order to eat the
recommended number of servings.

6. Portuguese Soup:
The best functional food

7. What are Functional Foods?

8. Functional Foods
“Foods yielding health benefits beyond
basic nutrition”
International Food Information Council (IFIC)

9. Functional Foods
• All foods are functional and have
nutritional value
• Over the past 10 years the term
"functional foods" was adopted as
synonymous to foods for health,

10. Functional Foods
• Many bioactive compounds,
phytochemicals, with health effects have
been identified in plant foods.

11. Phytochemicals
• Bioactive compounds
• More than 100,000 bioactive compounds
with health effects, have been identified
• Determine properties of foods such as
color and flavor
• They are not nutrients (daily
recommendations are not given)

12. Phytochemicals
They are classified according to the chemical
structure and functional characteristics:
•salicylates
•phytosterols
•saponins
•glucosinolates
•polyphenols
•sulphides
•terpenes
•Etc.

13. Portuguese Soup
Metabolic Harmonizer

14. SOUP
Regulating nutrients
Consisting of:
water
Fiber (solid and liquid)
vitamins
minerals
antioxidant compounds
Phytochemicals
Carbohydrates
Proteins (when it has beans, legumes or fish)
Fat (olive oil)

15. SOUP
Regulating nutrients
• Promote the regulation of bowel function
• Help to control appetite
• Promote weight loss
• Improve the levels of cholesterol and
triglycerides
• Diabetic patients have a better glycemic
control

16. EAT SOUP EVERYDAY
• Prevention
– Weight gain and Obesity
– Diabetes
– Cardiovascular diseases
– Some types of cancer
– Aging-related oxidative damage

17. SOUP
Promote Longevity
• Food with low energetic density (large volume
of low-calorie food ~ 90kcal /200mL)
• Eat soup every day at the beginning of the two
main meals is good to restrict calories without sacrifice
• Caloric Restriction decreases free radicals,
inflammatory markers and DNA damage which provides
a slower cellular aging
• This improve health and leads to Longevity

18. A soup a day keeps the doctor
away!

19. http://comerbemateaos100.blogspot.com
abcarvalhas@gmail.com