The document provides information on eating a healthy diet and discusses important dietary recommendations. It recommends eating whole foods that are minimally processed, like whole grains and oatmeal. It also emphasizes loading up on fruits and vegetables due to their nutrient density and health benefits. The document notes that individuals have different dietary needs and advises eating a variety of foods that make one feel their best. It also discusses the importance of portion control and limiting simple carbohydrates.

1. EATING WELL
Chapter 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. Portion your meals accordingly.
Emphasize fruits and vegetables
Limit simple carbohydrates like white bread.
Reach for the whole wheat instead.

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. 1. Aim for fitness
a. Be physical daily
2. Build a Healthy Base
a. Refer to the pyramid
b. Choose a variety of
grians
c. Choose all sorts of fruits
and vegetables
3. Choose Sensibly
a. Choose a diet low in
saturated fats and
cholesterol
b. Choose beverages with
moderate amounts of
sugar or sugar free
c. Choose foods prepared
with less salt

6. Reading Food Labels
1. 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. Eating Problems
Anorexia Nervosa is characterized Bulimia Nervosa consists of
by the incessant pursuit of thinness, episodes of binge eating and
an intense fear of gaining weight, a purging. These eaters devour large
refusal to maintain a normal body amounts of food, feel out of control
weight and distorted body image. then purge in order to get rid of the
calories.

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. http://www.nationaleatingdisorders.org/information-resources/women-
and-girls.php
Anorexia, 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.
What's Going On With Me?
Living in our culture, it's 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. Sources
 Read More http://www.ivillage.com/9-ways-
break-cycle-comfort-eating/4-b-
384673#ixzz1ZCdLDKvu
 http://www.mayoclinic.com/health/eating-
disorders/DS00294/DSECTION=symptoms
 http://www.fda.gov/food/labelingnutrition/co
nsumerinformation/ucm078889.htm#nutrien
ts