Eating well


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Eating well

  1. 1. EATING WELLChapter 2
  2. 2. What is a healthy diet?Each individual body type and metabolism is different so therefore we have different needs. Research has helped us to determine which food is nutritious and which foods are not.1. Eat Whole Foods! These are foods that remain closest to its natural state, limited processing. Whole grains, oatmeal, wheat bread, multi grain etc.2. Load up on Fruits and Vegetables! These are low calorie and nutrient dense. These help to detoxify the body and provide tons of vitamins. Citrus fruit for example are high in Vitamin C and are a natural immune system protector. Fruits and vegetables also provide us with fiber which is essential to move food through our digestive system.3. Everyone is different so eat combinations of foods that make you feel your best.
  3. 3. Portion your meals accordingly.Emphasize fruits and vegetablesLimit simple carbohydrates like white bread.Reach for the whole wheat instead.
  4. 4. Plan Ahead If you want to change your relationship with food, you’ll need to change your environment. Use a food diary to log what you’re eating, its best to see it on paper. Clear your house from packages of cookies, bags of chips and quarts of full-fat ice cream . Smaller packaging will help, as will more attractive displays of fruits and vegetables you enjoy. Make it easy on yourself: Cut up celery, carrots and peppers, and keep them toward the front of the fridge.
  5. 5. 1. Aim for fitnessa. Be physical daily2. Build a Healthy Basea. Refer to the pyramidb. Choose a variety of griansc. Choose all sorts of fruits and vegetables3. Choose Sensiblya. Choose a diet low in saturated fats and cholesterolb. Choose beverages with moderate amounts of sugar or sugar freec. Choose foods prepared with less salt
  6. 6. Reading Food Labels1. Read the ingredients : products used in the greatest quantity are listed first.2. Check serving size: just because its one bag doesn’t mean one serving, pay attention to that.3. Calories from fat: Help determine the fat content of the food. Fat and saturated fat is listed in grams of daily percentage.4. Eating too much fat, saturated fat, trans fat, cholesterol, or sodium may increase your risk of certain chronic diseases, like heart disease, some cancers, or high blood pressure.5. Labeling can be misleading- descriptions such as “free” “low Fat” “light” maybe true but be a disguise to the high sugar content or trans fat in a product.
  7. 7. Eating ProblemsAnorexia Nervosa is characterized Bulimia Nervosa consists ofby the incessant pursuit of thinness, episodes of binge eating andan intense fear of gaining weight, a purging. These eaters devour largerefusal to maintain a normal body amounts of food, feel out of controlweight and distorted body image. then purge in order to get rid of the calories.
  8. 8. Signs of Eating Problem Change in personality or behavior: Depressed, more with drawn, or irritable. Unusual eating habits: stops eating with people, smaller portions or stops eating entirely. Compulsive exercising. Thin/ unhealthy appearance Flat mood/lack of emotion
  9. 9., Bulimia, & Binge Eating Disorder: What is an Eating Disorder? Eating disorders such as anorexia, bulimia, and binge eating disorder include extreme emotions, attitudes, and behaviors surrounding weight and food issues.Whats Going On With Me? Living in our culture, its not surprising if you feel you have to look a certain way to be happy or even healthy. However, the things you are doing to be thin can quickly spin out of control and become a serious life-threatening eating disorder.
  10. 10. Sources Read More break-cycle-comfort-eating/4-b- 384673#ixzz1ZCdLDKvu disorders/DS00294/DSECTION=symptoms nsumerinformation/ucm078889.htm#nutrien ts