EAT HEALTHY LIVE BETTER

1. EATING HABITS QUESTIONAIRE2. EAT THE COLOURS3. FOOD GROUPS4. TIPS5. EATING DISORDER

CONTENTS

EATING HABITS QUESTIONAIRE

Always Sometimes Never024681012141618

Do you have breakfast before going to school?

What do you normally have for breakfast?

Do you usually have a snack in the morning/ in the afternoon?

How often do you eat salad or vegetables with lunch or dinner?

Do you usually eat soup?

How many times a week do you eat fish?

How many afternoon do you eat fruit?

Do you usually have a dessert with your lunch or dinner?

What do you usually have for dessert?

What do you drink at meals?

How frequently do you eat at fast food restaurant?

Do you use food supplementary?

Eat the colours

Eat the colours

Red foods, such as tomatoes and watermelon, contain lycopene, a phytochemical that may help protect against prostate and breast cancers.

Alpha and beta carotene make foods like carrots and pumpkin so brilliantly orange. The body converts these compounds into the active form of vitamin A, which helps keep your eyes, bones and immune system healthy. These phytochemicals also operate as antioxidants, sweeping up free radicals

Many yellow and green vegetables are good sources of lutein and zeaxanthin, phytochemicals that accumulate in the eyes and help prevent age-related macular degeneration, a leading cause of blindness in older people. Leafy greens are also rich in beta carotene

associated Blue, purple and deep-red fruits and vegetables are full of anthocyanins and proanthocyanins, antioxidants ith keeping the heart healthy and the brain functioning optimally.

Many of the white group, especially onion and garlic, are considered super foods for their amazing health benefits. They can nurture intestine function, lower blood sugar, and have pronounced anti-inflammatory and anti-bacterial properties.

FOOD GROUPS

Grains are foods like cereal, bread, spaghetti, rice and crackers. Grainsgive you energy.Try to make half of your servings whole grains. You can tell ifsomething is a whole grain because the name usually has the word“whole” in it.

Grains roups

Vegetables are foods like broccoli, carrots, green beans, potatoes,spinach, and corn.Vegetables help keep you healthy and feeling good.You should try to eat at least one dark green vegetable or oneorange vegetable each day.

FRUIT GROUPS

Some fruits are apples, pears, cantaloupe melon, watermelon,grapes, and blueberries.Fruits fight off infections and help you heal when you get hurt.Fruits are a tasty snack to eat every daY

The milk group includes foods like milk, yogurt, cheese, ice creamand pudding.Foods from the milk group have calcium, which helps to growstrong bones and healthy teeth.

The meats and beans group includes foods like hamburgers,chicken, fish, eggs, beans and nuts.Foods from the meat and beans group are full of protein to helpyou build strong muscles.Try to eat leaner, less fatty meats to keep your heart healthy

N. 1

Balance my plate with daily activity:Go outside and be active

N. 2

Pay attention to when your stomach says you are full:- it’s best not watch TV while

eating;- Try not to eat too fast. Sit back,

relax and take your time

n. 3

Avoid large portion sizes:- Use a smaller plate and

glass;- Vegetables and fruits

should take up half of your plate

n. 4 Food you should eat every day:Eat more vegetables, fruits, whole grains, low fat milk and lean proteins

n. 5 Make half of your plate fruits and vegetables:Add fruits and vegetables to all your mealsThere are so many to choose from!

n. 6 Drink nonfat (also called skim milk), 1% or low fat milk:- Keep your heart happy with low fat dairy foods

n. 7 Put whole grains on your plate:- Whole grains keep your

heart happy!- Eat whole – wheat bread

instead of white bread

n. 8 These are once in a while foods:-candy, soda, chips and fast foods have lots of fat and sugar.-only eat them sometimes as a treat, not every day

n. 9 Choose food with less salt (sodium):- Be careful of foods that come

in boxes, bags or cans because they are often high in salt

- Read the food label and choose the food with less sodium

n. 10 Drink water instead of drinks and even fruit – flavored drinks can be full of sugar

8 Tips for Easy and Fun Family MealsJust remember that eating together as a family is more than just a meal; the goalis to get everyone to the dinner table and to spend quality time together. Here aresome strategies that can help you getting started eating together as a family unit:

1. Try to keep family meals fun. Include children in the meal preparation and in thedecision about what foods will be offered for dinner. Children feel important ifthey contribute to family meals.2. After-school activities have to be chosen carefully in order to protect thedinner routine for most days of the week. Make shared family meals a priority.3. Set specific mealtimes by writing them on the calendar and let everyone in thefamily knows when dinner is served and when they must be home.4. Be a good role model by eating healthy foods and proper table manners

5. Keep nutritious, wholesome foods in the house.6. Limit the availability of high-calorie, high-sugar, high-fat foods that have fewother nutrients.7. Try to eliminate distractions, like TV, telephone, and cell phones duringmealtime.8. Remember that it is never too late to start a routine family dinner. Just find anappropriate time that works best for your family.

anorexiaWith this problem, the main thing is that someone becomes very afraid of gaining weight and also thinks his or her body is too fat (even if the person is thin). Some people just lose a lot of weight by extreme dieting (not eating enough), and some also might make themselves vomit after they eat.People with anorexia also might be sad, angry, or depressed or feel worried a lot of the time. It's important for someone with anorexia to work with a doctor, therapist, and nutritionist, as well as his or her family to get better.

bulimiapeople who have bulimia nervosa will binge and purge. That means they will binge (that is, eat a huge amount of food, like a tub of ice cream, then a big bag of chips, then a box of cookies in 2 hours or so), then purge (try to get rid of it by vomiting or taking laxatives and exercising a lot to burn the calories, usually in secret).Kids who have bulimia might feel they can't get control over what they eat or other things in their lives. Bingeing and purging can be a way for them to have some control.Kids sometimes develop bulimia when something new or stressful enters their life, like a move to a new town or a parents' divorce.