HEALTHY EATING

1. HEALTHY EATING Underweight weight Normal weight Overweight

2. 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

3. 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

4. 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 smart”—it’s 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.

5. 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.

6. Follow this guidance

7. Daily calories recommended

8. 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.

9. 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

10. Healthiest Foods 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 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 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 Onions Potatoes Romaine lettuce Spinach Sweet potatoes Tomatoes Yams Vegetables Asparagus Avocados Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumbers Eggplant Fennel Garlic Green beans Green peas Leeks Mushrooms, Mustard greens Olives

11. 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 .

12. 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)PretzelsRefined 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 MargarineShorteningPalm 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)

13. 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.

14. What goes into a fast food burger? Remember the slide about calories? Then you know that this disgusting burger is one quarter of a woman’s complete daily calorie intake. AVOID THIS FOOD !

15. EATING DISORDERS

16. 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 BINGE EATING DISORDER (also known as COMPULSIVE OVEREATING) is characterized primarily by periods of uncontrolled, impulsive, or Continuous eating beyond the point of feeling comfortably full. While there is no purging, there may be sporadic fasts or repetitive diets and often feelings of shame or self-hatred after a binge. People who overeat compulsively may struggle with anxiety, depression, and loneliness, which can contribute to their unhealthy episodes of binge eating. Body weight may vary from normal to mild, moderate, or severe obesity.

17. 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. • Society’s 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.

18. 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).

19. 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.

20. 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.

21. 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.

22. Tips for Healthy Cooking • Steam • Stir-fry • Boiling • Grilling & Broiling • Roast & Bake • Braising • Sauteing • Deep frying

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

24. Healthy RecipesEasy. Healthy. Everyday. 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 Information:Calories: 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 Combine 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. 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 large bowl; add red pepper mixture and toss to coat. Yield: 6 servings. Nutritional Analysis: One serving (2/3 cup) equals 41 calories, 2 g fat (1 g saturated fat), 5 mg cholesterol, 235 mg sodium, 5 g carbohydrate, 1 g fiber, 2 g protein. Diabetic Exchanges: 1-1/2 Vegetable.

25. 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 • 10) Bulimia is treated by: • a) antidepressant medications • b) putting the bulimic on a diet so she won't binge anymore • c) hiding food from her • d) not allowing her to leave your sight after she eats, making purging impossible • 11) Eating disorders most often strike • a) young women between 12 and 25, across all socioeconomic and ethnic lines • b) overweight people • c) Athletes • d) young professionals, who are on the "fast-track“ • 12) What are the four main groups of dietary fats? • a) Saturated, mono-unsaturated, polyunsaturated and dissaturated. • b) Saturated, mono-unsaturated, polyunsaturated and omega-plex. • c) Saturated, mono-unsaturated, polyunsaturated and trans fats. 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? _____________________________________________________. 4) Name six nutrients that can be found in food? a) _________________ b) _________________ c) _________________ d) _________________ e) _________________ d) _________________ 5) Name two unhealthy foods sell at the fast food that make a person to become obese? a) _______________________ b) _______________________

26. 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 • 10) Bulimia is treated by: • a) antidepressant medications • b) putting the bulimic on a diet so she won't binge anymore • c) hiding food from her • d) not allowing her to leave your sight after she eats, making purging impossible • 11) Eating disorders most often strike • a) young women between 12 and 25, across all socioeconomic and ethnic lines • b) overweight people • c) Athletes • d) young professionals, who are on the "fast-track“ • 12) What are the four main groups of dietary fats? • a) Saturated, mono-unsaturated, polyunsaturated and dissaturated. • b) Saturated, mono-unsaturated, polyunsaturated and omega-plex. • c) Saturated, mono-unsaturated, polyunsaturated and trans fats. 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? There are Steaming, stir-fry, boiling, grilling, roasted & bake 4) Name six nutrients that can be found in food? a) Fat (minimise this) b) Saturated fat (minimise this) c) Cholesterol (minimise this) d) Sodium (minimise this) e) Vitamins d) Calcium 5) Name two unhealthy foods sell at the fast food that make a person to become obese? a) Burger b) Fried chicken

27. 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

28. Useful links • Check your weight here: • http://www.bmi-calculator.net/metric-bmi-calculator.php • Ministry of Health • http://www.moh.gov.bn/healthpromotions/healthtopics.htm