Kairos´s nutritional programme

To Encourage healthy and balanced diet is a common To Encourage healthy and balanced diet is a common goal for all Kairos´s projects for people with intellectual goal for all Kairos´s projects for people with intellectual

disabilities.disabilities.

As an example the sheltered housing scheme.As an example the sheltered housing scheme.At the meeting in Rome 4 persons with disabilities who At the meeting in Rome 4 persons with disabilities who

live in those sheltered houses joined us. There are live in those sheltered houses joined us. There are scheduled weekly menus (breakfast, lunch and dinner).scheduled weekly menus (breakfast, lunch and dinner).

Based on the Alimentary PyramidBased on the Alimentary Pyramid

Alimentary Pyramid CalculatorAlimentary Pyramid Calculatorhttp://http://www.ocu.org/alimentacion/alimentos/calculadora/piramide-alimenticia

Recommendations of the World Health Organization (WHO) to Recommendations of the World Health Organization (WHO) to maintain a healthy lifestyle and a healthy diet:maintain a healthy lifestyle and a healthy diet:

1.Eating a nutritious diet based on a variety of principally vegetal 1.Eating a nutritious diet based on a variety of principally vegetal foods instead of animal.foods instead of animal.2.Eating bread, cereals, pasta, rice or potatoes several times per 2.Eating bread, cereals, pasta, rice or potatoes several times per day.day.3.Eating a variety of vegetables, preferably fresh and local, several 3.Eating a variety of vegetables, preferably fresh and local, several times a day (at least 400 g per day).times a day (at least 400 g per day).4.To Keep body weight between the recommended limits (a BMI 4.To Keep body weight between the recommended limits (a BMI of 18.5 to 25) by taking moderate levels of physical activity. It is of 18.5 to 25) by taking moderate levels of physical activity. It is better to exercise every daybetter to exercise every day..

5.Controlling fat intake (no more than 30% of daily energy) and 5.Controlling fat intake (no more than 30% of daily energy) and replace most saturated fats with unsaturated vegetable oils or soft replace most saturated fats with unsaturated vegetable oils or soft margarines.margarines.6.To Replace fat meat with legumes, fish or poultry meat.6.To Replace fat meat with legumes, fish or poultry meat.7.Consuming milk and milk products (kefir, yogurt, cheese ...) that 7.Consuming milk and milk products (kefir, yogurt, cheese ...) that are low in fat and salt.are low in fat and salt.8.To select foods low in sugar, and eat measured sugars, limiting 8.To select foods low in sugar, and eat measured sugars, limiting the frequency of sugary drinks and sweets.the frequency of sugary drinks and sweets.9.To choose a diet low in salt. The total salt intake should not 9.To choose a diet low in salt. The total salt intake should not exceed the equivalent of one teaspoon (6g) per day, including salt exceed the equivalent of one teaspoon (6g) per day, including salt in bread and processed foods, cured and canned.in bread and processed foods, cured and canned.10.To prepare food safely and hygienically. Steam cooking, baking, 10.To prepare food safely and hygienically. Steam cooking, baking, boil or microwave help reduce the amount of fat added.boil or microwave help reduce the amount of fat added.

Shaltered homes menus are developed in conjunction. Shaltered homes menus are developed in conjunction.

A Shopping list is madeA Shopping list is made

And every Saturday morning weekly shopping is madeAnd every Saturday morning weekly shopping is made

Jointly, at the Occupational Center where they attend on Jointly, at the Occupational Center where they attend on mornings, they learn to cook. : To use adequate doses of mornings, they learn to cook. : To use adequate doses of

oil, salt, etc ...oil, salt, etc ...

They learn to eat: chew They learn to eat: chew properly, rate food, etc ...properly, rate food, etc ...

And complementarily they And complementarily they

take part in a physical take part in a physical sport activities programme.sport activities programme.

One of the sports that are practiced is SwimmingOne of the sports that are practiced is Swimming

Many people think that swimming is one of the best Many people think that swimming is one of the best activities for physical activity and exercises. It improves activities for physical activity and exercises. It improves

various logical components as cardiovascular endurance, various logical components as cardiovascular endurance, strength and overall muscle strength.strength and overall muscle strength.

Swimming allows whole body exercise without Swimming allows whole body exercise without overloading any specific part and the body moves in a overloading any specific part and the body moves in a

relaxed atmosphere in which the circulation, respiration, relaxed atmosphere in which the circulation, respiration, muscular endurance and body secretions increase little muscular endurance and body secretions increase little by little, but not enough to be effective to general well-by little, but not enough to be effective to general well-

being purpose.being purpose.

Objectives:Objectives:

““Learning to swim and enjoy as a group the possibilities Learning to swim and enjoy as a group the possibilities that aquatic environment offer to us”.that aquatic environment offer to us”.

"Perfecting the style of swimming and enjoying as a "Perfecting the style of swimming and enjoying as a group the possibilities that aquatic environment offer group the possibilities that aquatic environment offer

to us”.to us”.

In order to achieve these goals we work in three groups In order to achieve these goals we work in three groups (depending on level field and skills)(depending on level field and skills)

GROUP OF GETTING TO THE FIELD:GROUP OF GETTING TO THE FIELD:

1-Entry into to water.1-Entry into to water.2-Walk around the pool.2-Walk around the pool.

3-Dorsal and ventral movements.3-Dorsal and ventral movements.4-Cooperative Games.4-Cooperative Games.

LEARNING TO SWIM AND IMPROVEMENT:LEARNING TO SWIM AND IMPROVEMENT:

5-Entry into the water and swim freely.5-Entry into the water and swim freely.6-Noodle and board exercises in dorsal and ventral 6-Noodle and board exercises in dorsal and ventral

position.position.7-Horse races.7-Horse races.

8-Diving exercises.8-Diving exercises.9-Flotation-relaxation.9-Flotation-relaxation.10-Cooperative games.10-Cooperative games.

IMPROVEMENTIMPROVEMENT

*In this group has been progress as they perform *In this group has been progress as they perform exercises in the Olympic pool.exercises in the Olympic pool.

11-Warming up at the large pool.11-Warming up at the large pool.12-Dive head first into the pool12-Dive head first into the pool

13-Lengths of resistance.13-Lengths of resistance.14-Dorsal and ventral displacements with and without 14-Dorsal and ventral displacements with and without

buoyancy elements.buoyancy elements.15-Diving.15-Diving.