EATING PRACTICES HEALTHY EATING HABITS

Welcome, everyone! Today, I'm here to discuss the eating practices of healthy eating
habits and how they can positively impact our lives. In a world filled with tempting junk
food options and hectic schedules especially to us college students, it's easy to neglect
our nutrition. However, practicing healthy eating habits is key to maintaining good
physical and mental well-being.

By adopting a balanced and nutritious diet, we can fuel our bodies with the right
nutrients, boost our immune systems, and prevent the onset of various diseases.
Healthy eating isn't about strict dietary limitations or depriving ourselves; rather, it's
about making conscious choices that nourish our bodies and provide us with the energy
we need for our daily activities.

In this discussion, we'll explore the benefits of healthy eating habits, some practical tips
for incorporating them into your lifestyle, and the long-term impact they can have on
your overall health and well-being. So, let's dive in and discover how we can start
making positive changes to our eating habits for a healthier and happier life! As part of
the introduction, before we go to the main topic which is the “EATING PRACTICES”
under healthy eating habits let's have first a little bit of health history or background. The
food pyramid is a graphical representation of the recommended daily servings of
different food groups that an individual should consume for a healthy and balanced diet.
It was developed by the United States Department of Agriculture (USDA) in 1992 and
revised in 2005. The pyramid is divided into vertical sections, with the largest section at
the bottom representing foods that should be consumed the most, and the smallest
section at the top representing foods that should be consumed the least. The food
groups represented in the pyramid include grains, vegetables, fruits, dairy, protein, and
fats/oils. The food pyramid is a guide to help people make healthy food choices and
maintain a balanced diet.

Our bodies are made of skin, muscles, bones, and organs, the organs are made of
tissues and those tissues are made of cells. In essence, each is made of millions of
cells. These cells die and must be replaced. How do we replace them? How do we build
new cells?
The raw materials (food- anything that is taken into the body serves to nourish, build,
and repair tissues, supply energy, or regulate body processes) came from only one
place – what we put in our mouths. If we put or eat healthy food in our mouth, we make
healthy cells but if we put or eat unhealthy food in our mouth, then we have eaten raw
materials that are unhealthy and produce inferior sick cells that can make us weak.
Nutrients such as carbohydrates, proteins, fats and oils, vitamins, and minerals play a
vital role for us to have proper function in our daily lives (the energy used for beating the
heart, blood circulation, body temperature, respiration, and digestion) in physical
activities, growth, protection, and live life to the fullest.
TRISTAN DREB PERIJAN
1. Eat a variety of foods: It means consuming foods from all the major food groups,
including fruits, vegetables, whole grains, lean proteins, and healthy fats. By eating a
variety of foods, you can ensure that your body is getting all the essential nutrients it
needs to function properly. It also helps to prevent nutrient deficiencies and reduce the
risk of chronic diseases. It is important to choose a variety of foods within each food
group to get a wide range of nutrients and flavors.

2. Portion control: Pay attention to portion sizes to avoid overeating. Use smaller plates
or bowls to help regulate portions and stick to recommended serving sizes.

ANGEL NOPAL
3. Focus on whole foods: Focusing on whole foods means consuming foods in their
natural or minimally processed state. Whole foods are foods that are not significantly
altered from their original state and do not contain added preservatives, sweeteners, or
artificial ingredients. Examples of whole foods include fruits, vegetables, whole grains,
lean proteins, nuts, and seeds.

4. Limit processed foods: Processed foods are often high in added sugars, unhealthy
fats, and sodium. Limit your intake of processed snacks, ready-to-eat meals, and sugary
drinks.
ERICKA NERIO
5. Hydrate adequately: Hydrating adequately means drinking enough water to maintain
proper hydration levels in the body. Water is essential for many bodily functions,
including regulating body temperature, transporting nutrients, and removing waste.
Adequate hydration is crucial for maintaining good health and preventing dehydration,
which can cause fatigue, headaches, and other health problems.
The amount of water a person needs to drink each day varies based on factors such as
age, gender, activity level, and climate. However, a general rule of thumb is to drink at
least eight glasses (64 ounces) of water per day. This amount can increase if you are
exercising or in a hot climate.

Some tips for staying hydrated include:

1. Carry a water bottle with you throughout the day
2. Drink water before, during, and after exercise
3. Choose water instead of sugary drinks like soda or juice
4. Eat foods with high water content such as fruits and vegetables
5. Drink water when you feel thirsty, as thirst is a sign of dehydration.

By hydrating adequately, you can maintain good health and prevent dehydration, which
can negatively impact your energy levels, cognitive function, and overall well-being.

6. Include lean proteins: Choose lean protein sources such as poultry, fish, tofu, beans,
lentils, and low-fat dairy. Protein is essential for repairing, building, and maintaining
tissues in the body.

JOHN NICOLAS PAREJA

7. Reduce added sugars: Reducing added sugars means limiting the amount of sugar
that is added to foods and drinks during processing or preparation. Added sugars are
sugars and syrups that are added to foods and drinks during processing or preparation,
such as table sugar, high fructose corn syrup, and honey. Consuming too much-added
sugar can lead to weight gain, tooth decay, and an increased risk of chronic diseases
such as type 2 diabetes and heart disease.

8. Eat more fruits and vegetables: Aim to include a variety of fruits and vegetables in
your meals and snacks. They are packed with antioxidants, vitamins, minerals, and fiber
that support overall health.
SHARA MAE PAJE
9. Cook at home: Cooking at home means preparing meals and snacks using fresh,
whole ingredients in your own kitchen. Cooking at home is important in healthy eating
habits because it allows you to control the ingredients and portions that go into your
meals, which can help you make healthier choices and maintain a balanced diet.
Eating out or relying on pre-packaged meals and snacks often means consuming more
added sugars, salt, and unhealthy fats than you would if you cooked at home. Cooking
at home can also be a fun and creative way to experiment with new recipes and flavors.
By cooking at home, you can make healthier choices and maintain a balanced diet,
which can improve your overall health and reduce the risk of chronic diseases.

10. Limit sodium intake: High sodium intake has been linked to increased blood
pressure and heart disease. For fresh ingredients use herbs, spices, and natural
flavorings to enhance taste instead of relying on salt.

KYLE OCHADA
11. Practice mindful eating: Practicing mindful eating means paying attention to the
food you're eating, how you're eating it, and how it makes you feel. Mindful eating is
important in healthy eating habits because it can help you develop a healthier
relationship with food, reduce overeating, and improve digestion. By practicing mindful
eating, you can develop a healthier relationship with food, enjoy your meals more fully,
and make healthier choices that support your overall health and well-being.

12. Plan and prepare ahead: Plan your meals and snacks in advance to promote
healthier eating habits. This can help avoid impulsive food choices and make it easier to
stick to your nutritional goals.

MAYOR
Remember, these practices or tips are general guidelines for healthy eating. It's always
best to consult a healthcare professional or a registered dietitian for personalized advice
based on your specific dietary needs.
POSTER/SLOGAN/COLLAGE

SLOGAN – Nourishing your body with healthy food means consuming a balanced and
nutritious diet that provides your body with the essential nutrients it needs to function
properly.

1. Providing essential nutrients:

2. Balancing macronutrients:
3. Increasing fruit and vegetable intake:
4. Choosing whole grains:
5. Opting for lean proteins:
6. Including healthy fats:

By nourishing your body with healthy food, you provide it with the necessary tools to
thrive, maintain energy levels, support proper bodily functions, and reduce the risk of
developing chronic diseases. It's important to find a balance that works for you and
make sustainable choices that can be maintained long-term.