1. Module 2
Healthy Eating

2. OBJECTIVES
In this lesson you will learn:
Why Healthy Eating is important?
Five easy steps to reset your health
Healthy eating Tips

3. WHY?
30 - 50% of American children born after 2000 will develop diabetes -
most by the time they get to high school.
We don`t have the statistics for other countries, but we`d be fooling
ourselves to think that we`re not heading in the same direction. Even here in
Japan, diabetes has increased significantly in the last 10 years. Prevention
of diabetes is one major importance of a healthy diet.

4. FIVE EASY STEPS TO RESET
YOUR HEALTH
Get yourself along to the fruit and
vege store or market where the
produce is abundant and inexpensive,
and start your weekly food shop there.
Spend most of your food budget on
veges.

5. Try and reframe the way you think of your meals to be vegetable-focussed. I’m not
suggesting giving up meat – it’s nutritious and delicious – but reduce your meat
portions to the size and thickness of the palm of your hand (the palm, not the whole
hand).

6. Add a couple of fish meals to your week (ideally not fish and chips!). Don’t
forget about frozen and canned fish, which are economical options.

7. Consider some plant-based protein like tofu. If you’ve never cooked with it,
don’t be scared. Tofu has a unique texture and really absorbs the flavours
you put with it

8. Add healthy whole grains. Try and experiment with some new ones like
quinoa and spelt. Choose wholegrain varieties of pasta, couscous and rice to
boost your fibre and vitamin intake.

9. HEALTHY EATING TIPS
Too Hot
Eat too much hot foods
such as chili, curry, nuts or
chocolate will make our
body too hot and could
bring
pimples, headache, migrain
e, psoriasis, eczema or
even stroke in some
extreme cases.

10. Too Cold or Damp
Eat too much damp and cold foods such as milk, cheese, yoghurt, banana or
grapes will create dampness in our body and can lead to excess mucus,
sinusitis or diarrhea. Eat too much cold food and cold drinks such as salad,
raw foods and cold drinks straight from the fridge can damage the digestive
system which leas to diarrhea, abdominal pain, tiredness or chronic fatigue.

11. Combo of Heat & Damp
A combination of too much heat and damp can lead to IBS (irritable bowel
syndrome), urine tract infection, prostate enlargement and even cancer.

12. Good or Bad Foods?
Good or bad foods are relative to the person who consumes them. Garlic is
good to prevent common cold due to the hot nature of it. Too much garlic can
create internal heat and eventually lead to illnesses. "It is good to eat or drink
in moderation, select a wide range and variety of foods. Combine hot and
cold nature of food together in one meal to balance each other, such as roast
beef with asparagus, etc.

13. References
http://www.japanese-healthy-eating.com/healthy-diet-tips.html
http://www.healthyfood.co.nz/blogs/claire-turnbull/2013/september/27/eight-
ideas-to-make-healthy-cooking-quicker