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Our "Eating Habits Questionnaire" Eating Habits Questionnaire We’d like you to fill in the following questionnaire in order to collect some information about you and your eating habits. Class: ___________ Male ___ Female ___ Age: __________ 1. Do you have breakfast before going to school? ¨ Always ¨ Sometimes ¨ Never 2. What do you normally have for breakfast? ¨ Bread ¨ Cereals ¨ Milk ¨ Coffee ¨ Juice ¨ Yogurt ¨ Cookies ¨ Fruit ¨ Something else: ____________ 3. Do you usually have a snack in the morning/ in the afternoon? ¨ Always ¨ Sometimes ¨ Never 4. How often do you eat salad or vegetables with lunch or dinner? ¨ Always ¨ Frequently ¨ Sometimes ¨ Rarely ¨ Never 5. Do you usually eat soup? ¨ Everyday ¨ 2 or 3 times a week ¨ Rarely ¨ Never 6. How many times a week do you eat fish? ¨ Everyday ¨ 2 or 3 times a week ¨ Rarely ¨ Never 7. How often do you eat fruit? ¨ Everyday ¨ 2 or 3 times a week ¨ Rarely ¨ Never 8. Do you usually have a dessert with your lunch or dinner? ¨ Always ¨ Frequently ¨ Sometimes ¨ Rarely ¨ Never 9. What do you usually have for dessert? ¨ Fruit ¨ Yogurt ¨ Cake ¨ Coffee ¨ Something else: ________ 10. What do you drink at meals? ¨ Water ¨ Wine ¨ Juice ¨ Tea ¨ Something else: _________ 11. How frequently do you eat at fast food restaurants? ¨ Never ¨ 2 or 3 times a week ¨ Almost everyday ¨ Everyday 12. Do you use food supplements to complete your diet? ¨ Yes ¨ No 13. Do you think you have healthy eating habits? ¨ Yes ¨ No Thank you for your cooperation and don’t forget to have a healthy diet! ADOLESCENCE PSYCHOLOGY The adolescent period is from the age of thirteen to nineteen and is named as teenage period. Maximum physical development of the internal and external organism of the body is attained. It is a period of joy and happiness and the teen does not want to miss what he aspires. Sometimes he is in moods and bursts in tears instantly. Emotional development is at peak. Thus, there is no emotional stability in general. Socially, the group feeling is at its maximum and wants to shine in the group. There is a natural ability to understand the feelings of others. There is the eagerness for opposite sex. 5 Problems of adolescents: i) Emotional tension: Emotional development is at maximum and unstable. Self respect and personal pride make the individual expects the things to be done as he aspires. ii) Personal appearance: This is a significant problem. The adolescent is much worried about the appearance with modern and latest life style at any cost. iii) Emancipation: It is the ambition for freedom from parental sovereign. The individual hates control of the parents. He seeks identity to himself. iv) Economic independence: This is another problem of economic independence. Money from parents for personal expense is a major problem. v) Social adjustment: The most difficult problem is related to social adjustment outside the family and to peer group. Healthy Eating Tips A few things to keep in mind while planning a diet for a high school kid. • They should eat at least three meals a day. (regular meals) • At this age, eating breakfast can upstart the metabolism, which will help in mood control, weight control and school performance. (breakfast is fundamental) • Caloric needs vary depending on their growth rate, degree of physical maturation, body composition, and activity level. (caloric needs) • The kids of this age group eat too much high caloric snack food and high fat food because of school, sports and work schedules overlapping with regular meal times, which has to be avoided.(caloric snacks and fat food) • Snacks should be wholesome and not only a source of energy but also proteins and other essential nutrients. (healthy snacks) • Kids can choose healthier drinks by having fruit juice or fruit flavored carbonated water and water instead of soda.(healthy drinks) • Adequate amounts of calcium and iron are particularly important as the body of high school kids undergo this intensive growth period.(calcium and iron need) (in conclusion) diet and nutrition patterns adopted during these developmental years will set the stage for life-long habits which can make the difference between vitality and infirmity in later years. Some Common Diseases Among high school students, being overweight is generally caused by lack of physical activity and poor eating habits. Students eat lunches that commonly include pizza, burgers, chips, soda, candy, and ice cream. These food are the cause for obesity. Being overweight increased the risk of dying by about one-third. Being obese more than doubled it.( Obesity and overweight) Students who are overeating or have a eating disorder are at risk for heart attack, developing high blood pressure and high cholesterol, kidney disease , arthritis, bone deterioration.(risks) Sexual maturation and linear growth is affected by low dietary intake. (sexual maturation) Most students with eating disorders such as bulimia or anorexia nervosa can lead to convulsions, irregular heartbeats, kidney failure, osteoporosis, and dental erosion.(eating disorders). Reasons for Obesity (tv commercials) Teens are highly exposed to television commercials that advertise junk foods, which taste great.. Sometimes, the parents, too, are obese who survive on greasy foods and this in turn influences the children to a great extent. They copy the bad eating habits of their parents and become obese too. (psychological stress) Psychological stress is another cause of obesity. When teens are subjected to the parents’ quarrels or separation they turn to greasy foods which work as a stress buster for them. Lack of the most elementary parental control on these teens lead them to an undisciplined life and they fall prey to bad eating habits. How to Turn Teen Bad Food Habits to Healthy Eating by Dr. Patricia Fioriello on December 31, 2009 Different Teenage Eating Habits Teenagers having bad food habits are mostly of four types. The first group loves to skip their breakfast, the second loves to have anything they find tasteful, the third group loves restaurant food and hates home food, and the last group loves to live on soft-drinks. Needless to say, all these habits have a detrimental effect on the health of the teenagers. The Importance of Breakfast Breakfast is the most important food for metabolism skipping which can destroy your child’s health. Start with Healthy Snacks Give your children healthy snacks and fresh fruits whenever they feels hungry and don’t let them get access to high-calorie and high-fat fast foods. Make delicious but healthy food for your children to make them get out of the habit of running to restaurants whenever they feels hungry. Allow them once a week to have meals outside. Make fruit juices ready in your refrigerator to get rid of the habit of having soft-drinks every now and then. Eating healthy food should be coupled with adequate exercise. (introduction) Many kids — particularly teens — are concerned about how they look and can feel self-conscious about their bodies. This can be especially true when they are going through puberty, and undergo dramatic physical changes and face new social pressures. Unfortunately, for a growing proportion of kids and teens, that concern can grow into an obsession that can become an eating disorder. Eating disorders such as anorexia nervosa or bulimia nervosa cause dramatic weight fluctuation, interfere with normal daily life, and damage vital body functions. Adults can help prevent kids from developing an eating disorder by nurturing their self-esteem, and encouraging healthy attitudes about nutrition and appearance. Also, if you are worried that your child may be developing an eating disorder, it's important to intervene and seek proper medical care. This is also true if there is any family history of eating disorders. About Eating Disorders Generally, eating disorders involve self-critical, negative thoughts and feelings about body weight and food, and eating habits that disrupt normal body function and daily activities. While more common among girls, eating disorders can affect boys, too. They're so common in the U.S. that 1 or 2 out of every 100 kids will struggle with one, most commonly anorexia or bulimia. Unfortunately, many kids and teens successfully hide eating disorders from their families for months or even years. anorexia People with anorexia have an extreme fear of weight gain and a distorted view of their body size and shape. As a result, they strive to maintain a very low body weight. Some restrict their food intake by dieting, fasting, or excessive exercise. The small amount of food they do eat becomes an obsession. bulimia Bulimia is characterized by habitual binge eating and purging. Someone with bulimia may undergo weight fluctuations, but rarely experiences the low weight associated with anorexia. Both disorders can involve compulsive exercise or other forms of purging food they have eaten, such as by selfinduced vomiting or laxative use. Although anorexia and bulimia are very similar, people with anorexia are usually very thin and underweight but those with bulimia may be a normal weight or even overweight. Binge eating disorders, food phobia, and body image disorders are also becoming increasingly common in adolescence. (in conclusion) It's important to remember that eating disorders can easily get out of hand and are difficult habits to break. Eating disorders are serious clinical problems that require professional treatment by doctors, therapists, and nutritionists. Causes of Eating Disorders The causes of eating disorders aren't entirely clear. However, a combination of psychological, genetic, social, and family factors are thought to be involved.For kids with eating disorders, there is a large gap between the way they see themselves and how they actually look. People with anorexia or bulimia frequently have an intense fear of gaining weight or being overweight and frequently think they look bigger than they actually are. There is also an increased incidence of other problems among kids and teens with eating disorders, like anxiety disorder and obsessive-compulsive disorder. Sometimes, problems at home can put kids at higher risk of problem eating behaviors. (Responsibilities of media) Some research suggests that media images contribute to the rise in the incidence of eating disorders. Most celebrities in advertising, movies, TV, and sports programs are very thin, and this may lead girls to think that the ideal of beauty is extreme thinness. Boys, too, may try to emulate a media ideal by drastically restricting their eating and compulsively exercising to build muscle mass. (early age) Concerns about eating disorders are also beginning at an alarmingly young age. Research shows that 42% of first- to third-grade girls want to be thinner, and 81% of 10-year-olds are afraid of being fat. In fact, most kids with eating disorders began their disordered eating between the ages of 11 and 13. (Self esteem and sense of control) Many kids who develop an eating disorder have low self-esteem and their focus on weight can be an attempt to gain a sense of control at a time when their lives feel more out-of-control. The Effects of Eating Disorders While eating disorders can result from serious mental and behavioral health conditions, as well as trauma , they can lead to very serious physical health problems. Anorexia or bulimia may cause dehydration and other medical complications like heart problems or kidney failure. In extreme cases, eating disorders can lead to severe malnutrition and even death. With anorexia, the body goes into starvation mode and the lack of nutrition can affect the body in many ways: a drop in blood pressure, pulse, and breathing rate hair loss and fingernail breakage loss of periods inability to concentrate anemia swollen joints brittle bones With bulimia, constant vomiting and lack of nutrients can cause: constant stomach pain damage to the stomach and kidneys tooth decay (from exposure to stomach acids) "chipmunk cheeks," when the salivary glands permanently expand from throwing up so often loss of periods loss of the mineral potassium (this can contribute to heart problems and even death) Warning Signs Someone with anorexia might: become very thin, frail, or emaciated be obsessed with eating, food, and weight control weigh herself or himself repeatedly count or portion food carefully only eat certain foods, avoid foods like dairy, meat, wheat, etc. (of course, lots of people who are allergic to a particular food or are vegetarians avoid certain foods) exercise excessively feel fat withdraw from social activities, especially meals and celebrations involving food be depressed, lethargic (lacking in energy), and feel cold a lot Someone with bulimia might: fear weight gain be intensely unhappy with body size, shape, and weight make excuses to go to the bathroom immediately after meals only eat diet or low-fat foods (except during binges) regularly buy laxatives, diuretics, spend most of his or her time working out or trying to work off calories withdraw from social activities, especially meals and celebrations involving food EAT THE COLOURS Eat fruit and vegetables of different colours during the day. Each colour has a special protective purpose for your health. WHITE RED YELLOW/ BLUE/PURPLE ORANGE GREEN Garlic, cawliflower, Onion, Fennel, Mushrooms, Apples, Pears, Leek, Celery. Tomatoes, Turnips, Radishes, Peppers, Beetroots, Watermelon, Red oranges, cherries, strawberries Oranges, Lemons, Tangerines Melon Apricots Peaches Medlars Carrots Peppers Pumpkin Corn Asparagus Basil Chard Broccoli Cabbage Artichokes Cucumbers Chicory Lettuce Courgettes Parsley Kiwi White grapes Aubergines(eggplants) Radicchio Figs Berries Plums Black grapes