This document contains information about healthy eating habits, including: - A questionnaire about typical eating habits and food consumption. - A section about "Eating the Colours" and the nutrients and health benefits of consuming fruits and vegetables of different colors. - Descriptions of the main food groups - grains, vegetables, fruits, dairy, proteins - and the nutrients they provide. - Eight tips for easy and fun family meals, such as keeping meals nutritious, limiting distractions, and making shared family meals a priority.

2. 1. EATING HABITS QUESTIONAIRE
2. EAT THE COLOURS
3. FOOD GROUPS
4. TIPS
5. EATING DISORDER

3. EATING HABITS
QUESTIONAIRE

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Always Sometimes Never
Do you have breakfast
before going to school?

5. What do you normally
have for breakfast?

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

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

8. Do you usually
eat soup?

9. How many times
a week do you
eat fish?

10. How many
afternoon do
you eat fruit?

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

12. What do you
usually have for
dessert?

13. What do you
drink at meals?

14. How frequently do
you eat at fast food
restaurant?

15. Do you use food
supplementary?

16. Eat the colours
Eat the colours

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

18. 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, swe
eping up free
radicals

19. Many yellow
and green
vegetables are
good sources of
lutein and
zeaxanthin, ph
ytochemicals
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

20. associated
Blue, purple
and deep-red
fruits and
vegetables are
full of
anthocyanins
and
proanthocyan
ins, antioxidan
ts ith keeping
the heart
healthy and
the brain
functioning
optimally.

21. 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.

22. FOOD GROUPS

23. Grains are foods
like
cereal, bread, spag
hetti, rice and
crackers. Grains
give you energy.
Try to make half of
your servings
whole grains. You
can tell if
something is a
whole grain
because the name
usually has the
word
“whole” in it.
Grains roups

24. Vegetables are
foods like
broccoli, carro
ts, 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
one
orange
vegetable each
day.

25. FRUIT GROUPS
Some fruits are
apples, pears, c
antaloupe
melon, waterme
lon,
grapes, and
blueberries.
Fruits fight off
infections and
help you heal
when you get
hurt.
Fruits are a
tasty snack to
eat every daY

26. The milk
group
includes
foods like
milk, yogurt,
cheese, ice
cream
and pudding.
Foods from
the milk
group have
calcium, whic
h helps to
grow
strong bones
and healthy
teeth.

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

29. N. 1 Balance my plate with
daily activity:
Go outside and be active

30. 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

31. n. 3 Avoid large portion sizes:
- Use a smaller plate and
glass;
- Vegetables and fruits
should take up half of
your plate

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

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

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

35. n. 7
Put whole grains on your
plate:
- Whole grains keep your
heart happy!
- Eat whole – wheat
bread instead of white
bread

36. 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

37. 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

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

39. 8 Tips for Easy and Fun Family Meals
Just remember
that eating
together as a
family is more than
just a meal; the
goal
is to get everyone
to the dinner table
and to spend
quality time
together. Here are
some strategies
that can help you
getting started
eating together as
a family unit:

40. 1. Try to keep family meals fun.
Include children in the meal
preparation and in the
decision about what foods will be
offered for dinner. Children feel
important if
they contribute to family meals.
2. After-school activities have to
be chosen carefully in order to
protect the
dinner 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 the
family 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

41. 5. Keep
nutritious, wholes
ome foods in the
house.
6. Limit the
availability of
high-calorie, high-
sugar, high-fat
foods that have
few
other nutrients.
7. Try to eliminate
distractions, like
TV, telephone, and
cell phones during
mealtime.
8. Remember that it
is never too late to
start a routine
family dinner. Just
find an
appropriate time
that works best
for your family.

43. anorexia
With 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.

44. bulimia
people 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.