What is Healthy Eating ?

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HEALTHY EATING
Underweight weight
Normal weight
Overweight
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A Brunei Problem
Most youth are obese, prone to diseases says MoH
Brunei Obesity Rate Highest In Region
Article Brunei Obesity among kids alarming
Obesity Balloons Among Brunei Students
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CONTENTS

• What is healthy eating?
• Basic definitions of healthy eating
• Daily recommended intake of foods
• Healthy foods
• Unhealthy foods
• Fast foods
• What goes into a fast food burger?
• Eating Disorders
• Why do people develop eating disorders?
• What is dieting?
• Can diet pills work?
• Tips for healthy cooking
• Healthy recipes
• QUIZ

Too thin this is not healthy and not attractive
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What is Healthy Eating ?

• Healthy eating is not about strict nutrition
  philosophies, staying unrealistically thin, or
  keeping away from the foods you love.
• Healthy eating is about feeling great, having
  more energy, and keeping yourself as healthy as
  possible all of which can be achieved by
  learning some nutrition basics and using them in
  a way that works for you. These nutrients include
  protein, carbohydrates, fat, water, vitamins, and
  minerals.
• Healthy eating begins with learning how to eat
  smartits not just what you eat, but how you
  eat. Your food choices can reduce your risk of
  illnesses such as heart disease, cancer, and
  diabetes as well as defend against depression.

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Basic Definitions of Healthy Eating

• "Healthy" food label A food that is low in fat
  and saturated fat and that contains limited
  amounts of cholesterol and sodium. If it is a
  single-item food, it must also provide at least
  10 percent of one or more of vitamins A or C,
  iron, calcium, protein, or fiber.

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Follow this guidance
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Daily calories recommended
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How to Read a Nutrition Facts Label
Products labeled light or lite must have 1/3
fewer calories or ½ the fat of the foods to
which they are compared. Light also can mean
that salt has been reduced by ½.
1 Pay close attention to serving sizes.
Look for foods with lower levels of saturated
fats and limit these Nutrients.
Look for products that have more fiber and less
sugar.
This tells you how much salt is in food.
Vitamins and minerals help your body function
properly and get enough of these Nutrients.1
Calcium is important for bones and teeth.
Use this section as a guide for daily planning.
The amount of calories a person needs each day
depends on many factors, including exercise.
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Healthy Foods

• Green and brightly colored vegetables
• Dark leafy greens and lettuce
• Fresh fruits and berries
• Lean turkey and chicken
• Nuts, dried fruits and healthy snacks
• Whole grain breads and pasta
• Healthy cooking oils like canola and olive oils
• Lean beef
• Cold water oily ocean fish
• Low fat milk or soy beverages
• Nuts and seeds

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Healthiest Foods

• Vegetables
• Asparagus
• Avocados
• Bell peppers
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Cucumbers
• Eggplant
• Fennel
• Garlic
• Green beans
• Green peas
• Leeks
• Mushrooms,
• Mustard greens

Fruits Apples Apricots Bananas Blueberries
Cantaloupe Cranberries Figs Grapefruit
Grapes Kiwifruit Lemon/Limes Oranges Papaya
Pears Pineapple Plums Prunes Raisins
Raspberries Strawberries Watermelon
Spices Herbs Basil Black pepper Cayenne
pepper Chili pepper, dried Cilantro/Coriander
seeds Cinnamon, ground Cloves Cumin seeds
Dill Ginger Mustard seeds Oregano Parsley
Peppermint Rosemary Sage Thyme Turmeric
Grains Barley Brown rice Buckwheat Corn
Millet Oats Quinoa Rye Spelt Whole
wheat Nuts Seeds Almonds Cashews Flaxseeds
Olive oil, extra virgin Peanuts Pumpkin seeds
Sesame seeds Sunflower seeds Walnuts
Poultry Lean Meats Beef, lean organic Calf's
liver Chicken Lamb Turkey Venison Natural
Sweeteners Blackstrap molasses Cane juice
Honey Maple syrup Other Green tea Soy sauce
(tamari) Water Eggs Low-Fat Dairy Cheese,
low-fat Eggs Milk, 2, cow's Milk, goat Yogurt
Onions Potatoes Romaine lettuce Spinach Sweet
potatoes Tomatoes Yams
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Unhealthy Foods

• Most processed foods which generally contain
  high amounts of sugar, salt and fat.
• Fatty foods like margarines, butter, cream, most
  cheeses, fatty meat.
• Sugar and sugary foods like cakes and candies.
• Food containing additives and colourings.
• Sugary or diet soda drinks.
• Salty foods.
• Junk food.
• Fast food and takeaways .

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Foods to eat in moderation
Unhealthy MeatsFatty cuts of meatProcessed
lunch meatBolognaSalomiHot dogsCanned
meatBeef burger (more than 15 fat)Unhealthy
GrainsCornbread (from refined corn meal)Corn
tortillas (from refined corn meal)CrackersFlour
Tortillas (from white flour)GritsPasta (from
white flour)Pitas (from white flour)PretzelsRef
ined breakfast cerealsWhite BreadWhite sandwich
buns or rollsCroutons
Dairy Products Whole milkCheese (whole cheese is
very high in fat)Whole eggs (the yolk is full of
fat and cholesterol)Cream cheeseCottage
cheeseIce cream Unhealthy Oils ButterBeef
fatChicken fatPork fatStick MargarineShortenin
gPalm oil
Misc. Baked beans (high in sugar)Chicken pot pie
(usually high in fat)Ramen Noodles (high
glycemic and sodium)Saltine crackers (high
glycemic and sodium)Soft drinks (high
glycemic)Eggnog (high in sugar and
cholesterol)Fruit juice with added sugar (high
glycemic)Alcohol (more than one drink per
day)Chocolate (high glycemic)Cake (high
glycemic)Cookies (high glycemic)Cream cheese
(high in saturated fat)Corn chips (high glycemic
and high in fat)Potato chips (high
glycemic)(Any kind of fried chips)Dough nuts
(high glycemic)French fries (high glycemic and
high in fat)Granola bars (usually high in fat
and sugar)Mayonnaise (high in saturated
fat)Tartar sauce (high in fat)Peanut butter
(high in fat and sugar)Corn dogs (high glycemic
and high fat)Microwave popcorn (high in
fat)(Just about any fast food)
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FAST FOODS
Fast food has a bad reputation for being poor
quality foods that is high in salt, fat and sugar
. People in America are trying to sue Mac Donald
because they think the food made them fat.
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What goes into a fast food burger?
Remember the slide about calories? Then you know
that this disgusting burger is one quarter of a
womans complete daily calorie intake. AVOID THIS
FOOD !
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EATING DISORDERS
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• ANOREXIA NERVOSA is characterized by
  self-starvation and excessive weight loss.
• Symptoms include
• Refusal to maintain body weight at or above a
  minimally normal weight for height, body type,
  age, and activity level
• Intense fear of weight gain or being fat
• Feeling fat or overweight despite dramatic
  weight loss
• Loss of menstrual periods
• Extreme concern with body weight and shape
• BULIMIA NERVOSA is characterized by a secretive
  cycle of binge eating followed by purging.
• Bulimia includes eating large amounts of
  food--more than most people would eat in one
  meal--in short periods of time, then getting rid
• of the food and calories through vomiting,
  laxative abuse, or over-exercising.
• Symptoms include
• Repeated episodes of bingeing and purging
• Feeling out of control during a binge and
  eating beyond the point of comfortable fullness
• Purging after a binge, (typically by
  self-induced vomiting, abuse of laxatives, diet
  pills and/or diuretics, excessive exercise, or
  fasting)
• Frequent dieting
• Extreme concern with body weight and shape

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Why do people develop eating disorders?

• There are many different theories regarding the
  causes of eating disorders. Eating disorders are
  likely caused by a combination of social,
  psychological, family, genetic, and environmental
  factors, media images and messages about food and
  dieting.
• Societys intense focus on thinness and
  appearance influences how young women view their
  bodies and their self-esteem. While this focus
  may not cause eating disorders, it can contribute
  to their development.
• An individual may have a family history of
  emotional disorders such as depression or
  anxiety. Eating disorders are often associated
  with feelings of helplessness, sadness, anxiety,
  and the need to be perfect. This can cause a
  person to use dieting or weight loss to provide a
  sense of control.
• Teens who participate in competitive sports that
  emphasize thinness or artistic activities, such
  as ballet, running, gymnastics, or skating, are
  more likely to develop an eating disorder.
• Family stress of any kind can also contribute to
  the development of these illnesses. Dealing with
  difficult transitions, loss, or teasing about
  weight from friends or family may trigger eating
  disorders.
• The media create unrealistic, and for most
  people, unattainable ideal images, especially
  of women. Most models are well below normal
  weight for their age and height. Successful women
  in films are almost always portrayed as thin.

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Be realistic
Be realistic with the body shape you want to
achieve. Worrying too much about your size and
weight can lead to unhappiness and
overeating. This picture shows how the girl
really looks and how she thinks she looks
(mirror).
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What is dieting?

• When the word "diet" is mentioned, many people
  think that it's all about weight-loss. They think
  about skinny, size-0, model-like individuals
  chewing on celery sticks. This however, is a
  misconception. Dieting is not just about losing
  weight so that one can get into a pair of skinny
  jeans.Dieting is the intake of food in a
  controlled fashion. This may be done for
  different reasons. In fact, some people even
  follow diets hoping to gain weight!Obese
  people, or people who are overweight, diet in
  order to lose weight.Some people diet in order
  to maintain, or attain, a healthy body weight.
  For instance, people suffering from malnutrition
  have to follow a diet rich in nutrients.Some
  athletes follow diets that will help build muscle
  mass. Such athletes consume foods high in
  proteins, as proteins help build muscle
  mass.Pregnant and lactating women follow diets
  to enable the healthy development of the baby.
  Such women have to follow a diet rich in vitamins
  and minerals.People who suffer from certain
  diseases are asked to follow diets that will
  either reduce, or control the negative effects
  that the diseases have on their bodies. For
  instance, people suffering from diabetes are most
  often asked to follow a diet high in dietary
  fiber and low in fat.

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Do Diet Pills Work and Are They Safe?

• There are many adverts offering miracle weight
  loss formula. BEWARE, they can sometimes be
  dangerous. Do not take diet medicines unless
  given to you by a proper doctor.

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Can diet pill work?

• Diet pills, both over-the-counter and
  prescription, (as recommended, continuously, or
  in excess) can cause the following nervousness,
  restlessness, insomnia, high blood pressure,
  fatigue and hyperactivity, heart arrhythmias and
  palpitations, congestive heart failure or heart
  attack, stroke, headaches, dry mouth, vomitting
  and diarrhea or constipation, intestinal
  disturbances, tightness in chest, tingling in
  extremities, excessive persperation, dizziness,
  disruption in mentrual cycle, change in sex
  drive, hair loss, blurred vision, fever and
  urinary tract problems. Overdoses can cause
  tremors, confusion, hallucinations, shallow
  breathing, renal failure, heart attack and
  convulsions.
• There are many adverts offering miracle weight
  loss formula. BEWARE, they can sometimes be
  dangerous. Do not take diet medicines unless
  given to you by a proper doctor.
• To lose weight safely and sensibly, you need to
  change your eating habits and do exercise.

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Tips for Healthy Cooking

• Steam
• Stir-fry
• Boiling
• Grilling Broiling
• Roast Bake
• Braising
• Sauteing
• Deep frying

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Methods for Healthy Cooking
Boiling
Stir-fry (using a little oil)
Steaming
Sauteing
Grilling Broiling
Braising
Roasted
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Healthy RecipesEasy. Healthy. Everyday.

• Broccoli with Roasted Red Peppers Recipe
• 6 Servings Prep/Total Time 20 min.
• Ingredients
• 5 cups fresh broccoli florets (about 1 large
  bunch)
• 1 to 2 garlic cloves, minced
• 1 tablespoon butter
• 1/4 cup diced roasted red peppers
• 1 tablespoon minced fresh parsley
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• Directions
• Place broccoli in a steamer basket. Place in a
• saucepan over 1 in. of water bring to a boil.
  Cover
• and steam for 5-8 minutes or until crisp-tender.
  
• Meanwhile, in a non stick pan, fry garlic in
• butter for 1 minute. Stir in the red peppers,
• parsley, salt and pepper. Transfer broccoli to a

Grilled Orange Chicken Ingredients 1/8 cup
Light Soy Sauce 4 tsp. Sesame Oil 2 T Honey 1 T
Fresh Ginger (chopped fine) 2 cloves Fresh Garlic
(chopped fine) 1 pound Boneless, Skinless Chicken
Breasts (4 - 4oz. breasts) Directions Combine
half of the following ingredients soy sauce,
honey, sesame oil, ginger, and garlic with
chicken in small dish or bag and marinate for up
to 1 hour in refrigerator. Heat the other half in
a small sauce pan until boiling then reduce heat
and simmer for 5 minutes. Grill chicken over
medium-high heat until center is no longer pick
(around 8 minutes per side, depending on the
thickness of the chicken). Baste with sauce from
pan frequently and serve. Serves 4. Nutritional
InformationCalories 220, Total Fat 8g,
Saturated Fat 2g, Sodium 685, Carbs 10g,
Fiber 1g, Protein 25g
Brown Rice Tabbouleh Recipe (6 servings)
Ingredients 3 cups cooked brown rice 3/4 cup
chopped cucumber 3/4 cup chopped tomato 1/2 cup
chopped fresh parsley 1/4 cup chopped fresh mint
leaves 1/4 cup sliced green onions 1/4 cup olive
oil 1/4 cup lemon juice 1/2 teaspoon salt 1/4
teaspoon freshly ground black pepper Directions C
ombine rice, cucumber, tomato, parsley, mint,
green onions, olive oil, lemon juice, salt and
pepper in large bowl. Toss well and
chill. Nutrition Facts (per 1/6 of recipe),
Calories, 201 Total Fat, 10g  Sodium, 204mg
Total Carbohydrate, 25g Dietary Fiber, 2g
Protein, 3g.
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• 
  QUIZ
• 1) What are the three main types of eating
  disorders.?
• a) _______________
• b) _______________
• c) _______________
• 2) Name two theories regarding the causes of
  eating disorders.
• a)___________________________________________.
• b)___________________________________________.
• 3) What are the main tips of a healthy cooking?
• __________________________________________________
  ___.

• 6) What kind of symptom for the ANOREXIA NERVOSA
  ?
• a) self-starvation and excessive weight loss.
• b) secretive cycle of binge eating followed by
  purging.
• c) uncontrolled, impulsive, or continuous eating
  beyond the point of
• feeling comfortably full
• 7) Eating fast food burger are good for the
  health.
• a) True
  
• b) False
• 8) Anorexia is marked by
• a) preoccupation with losing weight to the point
  of becoming emaciated
• b) eating huge amounts of food
• c) purging by throwing up
• d) Dieting
• 9) Eating disorders are caused by dieting.
• a) True
• b) False

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• 
  QUIZ
• 1) What are the three main types of eating
  disorders.?
• a) Anorexia Nervosa
• b) Bulimia Nervosa
• c) Binge Eating Disorder
• 2) Name at least two theories regarding the
  causes of eating
• disorders.
• a) Media image
• b) Family or genetic
• 3) What are the main tips of a healthy cooking?

• 6) What kind of symptom for the ANOREXIA NERVOSA
  ?
• a) self-starvation and excessive weight loss.
• b) secretive cycle of binge eating followed by
  purging.
• c) uncontrolled, impulsive, or continuous eating
  beyond the point of
• feeling comfortably full
• 7) Eating fast food burger are good for the
  health.
• a) True
  
• b) False
• 8) Anorexia is marked by
• a) preoccupation with losing weight to the point
  of becoming emaciated
• b) eating huge amounts of food
• c) purging by throwing up
• d) Dieting
• 9) Eating disorders are caused by dieting.
• a) True
• b) False

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Summary

• Do not eat junk food from fast food outlets ever.
• Make sure your food includes fresh fruit and
  vegetables.
• Limit cakes, sweets, crisps and chips.
• Avoid too much deep frying.
• Exercise and drink lots of water.
• Speak to a doctor or friends if you have an
  eating disorder.
• Do not take diet pills unless given to you by
  your doctor.
• Eat a good breakfast, lunch and dinner avoid
  eating extra food at work

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Useful links

• Check your weight here
• http//www.bmi-calculator.net/metric-bmi-calculato
  r.php
• Ministry of Health
• http//www.moh.gov.bn/healthpromotions/healthtopic
  s.htm