St. Peter's International School

O Colégio St. Peter´s School assenta numa formação educativa desde jardim-de-infância até à faculdade. 1º ciclo, 2ºciclo, 3ºciclo, secundário. Localizado em Palmela, Lisboa

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    Ementa Semanal

    Uma boa alimentação é fundamental para o sucesso dos seus educandos, por isso esta é uma das nossas preocupações.

    Consulte o Decreto Lei nº126/2008 sobre produtos alergénios aqui.

Menu of the Week
Kindergarten
Primary, Junior School, Middle School and Secondary
Download PDF
 
Week of 2017-07-24 to 2017-07-28
 
24 JUL Monday
 
Kcal.
Prot.
Hidr.
Líp.
Allergenic
Lunch
Fruit e `Maria` cookies
 
196,2
2,4
38,5
3,8
1.6.7.12
Soup
Cauliflower and mint soup
 
96,5
3,2
13,2
3,3
--
Prato
Stewed beef with puree and salad
 
543,0
39,7
55,8
16,7
1.7.6.12
Diet
Turkey burger with rice and salad
 
414
29,0
50,6
9,9
6.12.1
Vegetarian
Vegetable Shepherd`s pie
 
317,0
11,2
11,2
56,1
7.9.12
Option
Fish salad `peasant` style.
 
488,9
35,4
52,1
14,9
4.3
Sobremesa
Seasonal fruit
 
56,9
0,9
12,5
0,4
--
Snack
Skim milk + chocapic cereals or bread with vegetable butter
 
211,3/251,
8,9/10,7
33,9/34,0
4,5/7,8
7.1.8/7.1.11.6.12
25 JUL Tuesday
 
Kcal.
Prot.
Hidr.
Líp.
Allergenic
Lunch
Fruit e `Maria` cookies
 
196,2
2,4
38,5
3,8
1.6.7.12
Soup
Red bean and watercress soup
 
118,7
5,9
18,5
2,4
--
Prato
Fish pasta with salad
 
422,2
32,9
60,1
4,8
4.1
Diet
Boiled fish boiled vegetables
 
318,3
29,6
47,6
0,5
4
Vegetarian
Pot-stew vegetables
 
277,7
8,7
52,3
3,3
9
Option
Pork `Portuguese` style with salad
 
680,3
42,4
50,8
33,4
12
Sobremesa
Apple cake or fruit
 
171,6
2,0
27,2
6,1
--
Snack
Skim milk + apple cake
 
364,4
4,9
62,7
10,7
1.3.7
26 JUL Wednesday
 
Kcal.
Prot.
Hidr.
Líp.
Allergenic
Lunch
Fruit pulp
 
55,0
0,3
12,0
0,2
--
Soup
Soup the St. Peter`s way
 
94,8
2,6
13,8
3,2
--
Prato
Roasted spare ribs with potato chips
 
607,5
27,7
36,9
38,4
--
Diet
Chicken strogonoff with vegatables, rice and salad
 
499,5
42,7
51,1
12,5
--
Vegetarian
Broad beans stewed with vegetables
 
260,2
12,1
16,9
15,9
--
Option
Roasted octopus with potatoes and salad
 
546,3
47,9
48
17,6
14
Sobremesa
Skim yogurts or seasonal fruit
 
245,2
7,6
42,3
8,9
7
Snack
Skim yogurt + madeleine cake
 
197,8
7,2
30,6
5,1
7.1.6.8.12
27 JUL Thursday
 
Kcal.
Prot.
Hidr.
Líp.
Allergenic
Lunch
Fruit e `Maria` cookies
 
196,2
2,4
38,5
3,8
1.6.7.12
Soup
`Juliana` soup
 
97,5
3,1
13,8
3,3
--
Prato
Fish fingers with Spring rice
 
405,5
11,5
50,1
17,1
--
Diet
Boiled hake with green beans
 
269,2
25,4
37,0
1,8
--
Vegetarian
Stuffed zucchini with rice and vegetables
 
261,4
14,8
25,2
11,1
7
Option
Spaghetti bolognese with salad
 
633,3
40,0
59,5
26,0
1.6.12
Sobremesa
Molotov cake or seasonal fruit
 
210/56,9
6,5/0,9
34,6/12,5
5,4/0,4
3.1
Snack
Skim milk + cornflakes or bread with vegetable butter
 
218,2/251,
8,5/10,7
33,7/34,0
5,3/7,8
7.1.8/7.1.11.6.12
28 JUL Friday
 
Kcal.
Prot.
Hidr.
Líp.
Allergenic
Lunch
Fruit e `Maria` cookies
 
196,2
2,4
38,5
3,8
1.6.7.12
Soup
Chicken soup
 
171,0
12,3
14
7,2
1
Prato
Roast chicken with rice and salad
 
729,1
38,3
36,9
47,2
--
Diet
Boiled chicken with rice and salad
 
372,7
36,7
47,8
3,1
--
Vegetarian
Green bean stew with poached egg
 
367,1
16,5
55,6
8,4
3
Option
Dogfish soup
 
355,4
38,3
35,6
6,1
4.3
Sobremesa
Seasonal fruit
 
56,9
0,9
12,5
0,4
--
Snack
Yogurt + madeleine cake
 
348
11,6
49,9
11,3
7.1.6.12
Download PDF
Dra. Ana Abreu
Nutricionista
Nutrition Workshop
O que comer na praia?

(In translation)

Food labeling, making a conscious choice!

Labeling is a key tool for consumers to access information about food, enabling a more informed choice, making a safer and more appropriate use of what they buy.
Food and nutrition labeling is of the utmost importance in that it allows consumers to make food choices that are more appropriate to their needs and preferences, while also contributing to correct storage, preparation and consumption of food.
The growing social interest in issues related to food and health is currently a strong factor in food choices, increasing the interest in nutrition labeling.
The label on a food product is its identity card. It must provide all the information that allows the consumer to know the product and make conscious choices, with information that is mandatory and others that are optional.

When choosing food, care should be taken to do the following:
- Check durability and prefer those with a longer shelf life;
- Evaluate the state of the packaging, discard those that are dented, opaque, torn or with signs of rust. In frozen products, check that the packaging is not moist or with ice crystals, as this means that the cold chain has not been properly insured and the products may have been thawed;
- Verify the conditions of use and conservation and to respect them at home;
- Read the label carefully and check the nutritional composition and the presence of possible allergens;
- Analyse the list of ingredients and ignore the foods that begin the listing with ingredients such as sugar, fat and salt.


Vitamin D deficiency...

Myth or reality? Vitamins are essential compounds for normal growth and maintenance of our health. Since our body cannot synthesize most of the vitamins, it is necessary to consume them daily through food.

Data revealed by the World Health Organization indicates that because of the significant and increasing prevalence of vitamin D deficiency and its clinical implications, it is currently considered a major public health problem. Vitamin D is a fat-soluble hormone, obtained essentially from our diet and skin absorption after sun exposure. It is known as the sunshine vitamin, the calcium-friendly hormone that prevents bone deformities.

When consumed daily, the benefits are many: it optimizes calcium, absorbs phosphorus, prevents the loss of cognitive abilities and is central to the mineralization of the bone structure.

In this sense, it is highly recommended that we introduce in our daily diet the following foods: fish, such as sardines, wild salmon, trout, sole; oysters; cod liver oil; dairy products (fresh cheese, cream, yogurt, milk); organic soybean products (tofu, soy drink, yogurt); and egg (yolk).

Take care of your health and protect your bones. Be aware and eat a diet that is as varied as possible in your daily life!


Food for a good mood!

There is a scientific explanation for our emotions: food chemistry is capable of altering the production of neurotransmitters - substances that transmit nerve impulses in the brain and are responsible for sensations responsible for pleasure, well-being and euphoria, Among which are serotonin, dopamine, noradrenaline and acetylcholine.
Here we reveal some of the top foods that can help improve mood:

1. Chocolate, so appreciated by children, contributes to a happy feeling. Chocolate contains a number of mood-elevating substances including fat, sugar, phenylethylamine, theobromine, tryptophan, copper and magnesium. Cocoa is a natural source of flavonoids, antioxidants which increase blood flow and oxygenate the brain, contributing to better brain function. However, not all chocolates are the same. For the best health and happiness, opt for good quality chocolate with a cocoa content of over 70%. The darker the chocolate, the better;

2. Banana has the great ability to raise morale due to the combination of vitamins B6, A and C, fibre, tryptophan, potassium, phosphorus, iron, proteins and healthy carbohydrates. When you eat a ripe banana, you get an energy shock from the fructose and fibre, increasing your blood sugar and mood.

3. Oats, a cereal containing high concentrations of tryptophan, an amino acid that helps the body produce serotonin, is also a source of selenium, a mineral that contributes to energy production;

4. Broccoli, rich in an essential vitamin for the release of serotonin, folic acid (folate or vitamin B9). Lack of folate can result in feelings of irritability, depression, confusion and insomnia;

5. Spinach and dark green leaves, which are rich in magnesium, potassium, vitamins A, C and B complex, help keep the nervous system calm;

6. Oily fruits, such as walnuts, almonds and hazelnuts, are a source of omega 3, vitamin B6, tryptophan, proteins, folic acid and selenium, which are key in reducing stress. If consumed at night they help in a restful sleep;

7. Sunflower seeds, rich in folic acid, magnesium and tryptophan, contribute to the maintenance of a good mood, and improve the quality of sleep. A tip for before bedtime: Join sunflower seeds with almonds, Brazil nuts, raisins and dark chocolate;

8. Biological eggs, filled with high-quality omega-3 proteins (from omega-3-rich chickens), eggs are a good source of vitamins B12, B2 B5 and D. A boiled egg contains more than 20% of the recommended daily amount of tryptophan. It may not be the first food you remember when you want to snack, but a boiled egg is easy to make and carry, and your (good) mood will be grateful.


Welcome spring and colour your food!

In spring, temperatures begin to rise as does the level of natural light, when plants flourish covering nature with colours, aromas and flavours.

You can now find various foods throughout the year on supermarket shelves. Yet nature produces food at specific times of the year, known as seasonal foods.

In this season, we see loquats, apricots, pineapples and the strawberries and, and the doors of summer open, cherries, figs, watermelons, melons, blueberries and raspberries. In the case of vegetables, it is time to pick onions and potatoes as well as courgettes, asparagus, brussle sprouts, beets, peas or fava beans. These foods are produced locally and at the correct time, not requiring the use of so many pesticides and fertilizers. So by being harvested at the right time they have more flavour and nutrients becoming healthier and tastier.

In the spring months, fish such as mackerel, ray, monkfish, cuttlefish, eel and lamprey are also available, as is seafood such as crabmeat, lobster, crayfish and other shellfish.

The important thing to remember in our day to day is to eat a varied, balanced and pleasant diet. Enjoy what Spring has to offer you and what colours this season brings.

 
GlutenGluten
CrustaceansCrustaceans
EggEgg
FishFish
PeanutsPeanuts
SoySoy
MilkMilk
NutsNuts
CeleryCelery
Mustard10 Mustard
Sesame seeds11 Sesame seeds
Sulfur dioxide/Sulphites12 Sulfur dioxide/Sulphites
Lupins13 Lupins
Molluscs14 Molluscs