Eating Habits



PART 3 - PLAN

Working Schedule
Mon 2nd Nov - Research healthy eating habits, find good websites, find useful pictures and diagrams, begin task 1
Mon 9th Nov - Create plan (task 3) for working, continue working on task 1
Mon 16th Nov - Work on task 1, finish as much as possible
Mon 23rd Nov - Complete bibliography for task 1, make sure all pictures/diagrams are referenced
Mon 30th Nov - Work on and finish task 2 (Contributions) completely
Mon 7th Dec - Work on refining page, adding last minute touches, free time!
Mon 14th Dec - Relax because everything is finished done

Seven Principle For Setting Goals
Desire -
I want to create a web page useful to others in order to help both myself and my peers to eat well, be healthy and, in turn, achieve our goals
Written - My goal is recorded here, my plan is recorded above, I will use both to achieve my aims
Plan to deal with resistance - if I cannot use a computer during class for any reason, I will work at home. if I cannot find good information on the internet I will go to the school library. If I do not have enough time in class I will work at home, as well.
Deadline - I have planned in order to meet my deadline ( Mon 14th December)
Planning - I have laid out a plan for myself, I have the resources (computer, internet connection) and skills (IT, research, writing) to complete the task
Mental Picture - I want my web page to look interesting, eye-catching, and be not too long (fairly brief), informative, helpful and useful
Persistence - I will work to my best ability to complete the task well and in time to meet the deadline. I have planned how to do so and how to deal with any resistance I may meet.

SMART Goals

Specific - Well defined. Clear to anyone that has a basic knowledge of the project. YES
Measurable - Know if the goal is obtainable and how far away completion is. Know when it has been achieved. YES
Agreed Upon - Agreement with all the stakeholders what the goals should be. YES
Realistic - Within the availability of resources, knowledge and time. YES
Time Based - Enough time to achieve the goal. Not too much time, which can affect project performance. YES

  • I have met all the SMART guidelines for goal-setting.


PART 1 - INFORMATION AND BIBLIOGRAPHY

Healthy Eating Habits
In order to study effectively, your mind and body need to be in a healthy state. One very important aspect of bodily and mental health is diet. Eating poorly can have serious consequences on your health and, in turn, your study habits and efficiency.

10 Tips for Healthy Eating

1) Eat a large variety of nutrient-rich foods
  • We need over 40 nutrients in order to be healthy
  • Not one food contains all or most of these nutrients
  • Daily diet should include bread, grains or carbohydrates of some sort, fruits and vegetables, dairy, protein and a few oils, fats and sugars
  • Use the Food Guide Pyramid (below) as a reference for what and how much to eat
    Food Guide Pyramid
    Food Guide Pyramid
2) Eat lots of whole grains, fruits and vegetables
  • Studies have shown that most people don't eat enough of these foods
  • They are our main sources of energy, nutrients and fibre
  • You should get 6-11 servings of carbohydrates, 3 of which should be whole grain
  • You should also get at least 2-4 fruit servings, and at least 3-5 vegetable servings
external image fruit%20picture.jpg


3) Maintain a healthy weight for your height
  • The range of weight that is healthy for any individual depends of their sex, age, height and genetics
  • Being overweight increase your risk of many things, including heart disease, stroke, cancer and others
  • Being underweight increases your risk of osteoporosis and other health conditions
  • A fluctuating weight is also not healthy and can have consequences for your health
  • Regular exercise also helps maintain a good weight
  • Calculate your BMI (Body Mass Index) below if your are not sure how healthy your current weight it
  • Be aware it is only an approximate measure and you should consult your doctor before making any major changes
external image BMI-Chart.png

4) Eat meals in moderate portions
  • As long as you eat everything in moderation it is quite easy to stay healthy because you can still eat the foods you enjoy
  • Below is a list of recommended serving sizes:
    • Bread--1 slice bread, 1\2 bagel or English muffin, 1 ounce ready-to-eat cereal, 1\2 cup cooked cereal, rice or pasta, or 5-6 small crackers
    • Vegetable--1 cup raw, leafy vegetables, 1\2 cup cooked or chopped raw vegetables or 3\4 cup vegetable juice
    • Fruit--1 medium piece of fruit, 1\2 cup mixed fruit or 3\4 cup fruit juice
    • Milk--1 cup milk or yogurt, 11\2 ounces natural cheese or 2 ounces process cheese
    • Meat--2 - 3 ounces cooked lean meat, poultry or fish (about the size of a deck of cards)
    • Other foods which count as 1 ounce meat: 1\2 cup cooked dry beans, 1 egg, 2 tablespoons peanut butter or 1\3 cup nuts

5) Eat regular meals
  • Skipping meals will lead to more hunger, which in turn causes overeating
  • When you are starving, it is also very easy to forget eating a healthy, balanced diet and go for very salty or sugary snacks
  • Snacking between meals can help to keep hunger under control but do not overindulge so that snacks replace meals

6) Reduce foods instead of eliminating them
  • Ofcourse there are foods that you eat because you enjoy the taste rather than for good nutrition
  • If these foods are fatty, salty or sugary, the key is to eat them in moderation rather than completely cutting them out of your diet
  • Look to balance how much you eat and how often you eat them, that way you can still enjoy the food but they don't have serious consequences for your health

7) Balance your diet over time
  • Not every day has to have the perfect balance of all the food groups
  • Balance the right amount of servings over several days or a week
  • For example, if you miss out on a portion of protein one day, you can have it the next day
external image balanced-diet.jpg


8) Know your weaknesses
  • In order to 'perfect' your diet and eating habits, you first have to be aware of what you are not doing right
  • One easy way to do this is to write down everything you eat for three days
  • Examine the list to see if you are eating too much of one food, skipping meals, missing out on some food groups or making any other bad choices
  • From this feedback, you can adapt your eating habits to improve your nutrition and the benefits you recieve from your diet

9) Make changes slowly, gradually
  • One thing to remember is that it is very difficult to make lots of changes to your diet overnight
  • Adaption takes time, and making the changes slowly increases the chances of you sticking to them
  • Try things gradually, and be ready to compromise

10) Lastly, know that foods are neither good nor bad
  • Choose foods to eat based on your overall diet and eating patterns
  • If you enjoy fatty, salty or sugary foods like chips, ice cream and chocolate, eat them in moderation
  • Add other foods to the ones you enjoy to create the balanced variety essential to your health
external image Coke-junk-food-Bouquet.jpg
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Why Eat Breakfast? (The Facts)


Children who eat breakfast perform better on achievement tests and are better behaved in school.
A Harvard University/Massachusetts General Hospital study of children in Philadelphia and Baltimore schools discovered that students who usually ate school breakfast had improved math grades, reduced hyperactivity, decreased absence and tardy rates, and improved psycho-social behaviors compared with children who rarely ate school breakfast. (Pediatrics, January, 1998; Journal of the American Academy of Child and Adolescent Psychiatry, February, 1998)
Tufts University, in published statement on the link between nutrition and cognitive development in children, recognized that "Children who participated in the School Breakfast Program were shown to have significantly higher standardized achievement test scores than eligible non-participants."

Eating breakfast has an positive effect on satiety and cognitive performance.

"Eating breakfast of any kind prevent(s) many of the adverse effects of fasting," such as irritability and fatigue, according to Bonnie Spring, Ph.D. , University of Health Sciences/Chicago Medical School.

"Breakfast can establish the tone for the next 16 hours (of each day after eating it). Why not treat yourself to a nice meal and a quality hour to collect yourself and focus on what's important?"

Bibligraphy
"10 Tips To Healthy Eating". International Food Information Council Foundation. 2nd November, 2009 http://www.realtime.net/anr/10eattip.html.


"Why Eat Breakfast? (The Facts)". MrBreakfast.com. http://www.mrbreakfast.com/article.asp?articleid=7.

EVALUATION
Student (Self) Evaluation
- At the end of the project, students must assess their own work and post results in the DISCUSSION section.
25% = Part 1 = Information and bibliography = 25 - good amount of informative research, structured and complete biliography
25% = Part 2 = Contributions and Comments = 25 - contributed to 3 pages, added comments and advice to classmates
25% = Part 3 = Planning = 25 - complete plan, well layout, clear and logical
25% = Layout, appearance and design = 22 - clear structure and layout, easy to understand, pictures included
OVERALL MARK =97% - A*

Comments and Contributions

-- Greetings. This is a very clear page. I like it =)