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Many foods that come as a single portion actually contain multiple servings.
For example, looking at the label of a 3-ounce bag of chips, which some would consider a single portion, we noticed that it contains 3 servings.
Instead of eating the whole bag of chips, eat only  just the rigth amount and not all at once.This can help you having a healthier life.
Ivo 9º3

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Pick drinks without added sugar, like water, fat-free or low-fat milk, unsweetened tea or diet iced-tea, lemonade or soda.
Skip dessert or order fruit or split dessert with a friend.
Sara Beatriz 9º3

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You don't need to make huge changes to eat healthier. And you don't have to change your habits all at the same time. It's best to set small goals and change your habits a little bit at a time. Over time, small changes can make a big difference in your health. You can start with some of these examples:
-Try a green salad instead of fries;
-Stop eating when you’re full;
-Drink water before a meal;
- Provide fruits and vegetables for snacks.
( Gonçalo, Pedro 9º5 )

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Ingredients

1 medium Granny Smith apple, sliced thinly (with skin)

2 tablespoons lemon juice

1 bag (about 5 cups) mixed lettuce greens (or your favorite lettuce)

½ cup dried cranberries

¼ cup walnuts, chopped

¼ cup unsalted sunflower seeds

⅓ cup low-fat raspberry vinaigrette dressing

Preparation:

1. Sprinkle lemon juice on apple slices.

2. Mix the lettuce, cranberries, apple, walnuts, and sunflower seeds in a bowl.

3. Toss with ⅓ cup of raspberry vinaigrette dressing, to lightly cover the salad.

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Involve the whole family in food/meals preparation. Teach everyone in the family to do some part of the meal. They will value food more and be more aware of what they are eating!
Today we are leaving you with some ideas for a soup and a salad.
Lentil Soup
Ingredients:

2 tablespoons olive oil
2 medium carrots, diced
2 medium stalks celery, chopped
1 small yellow onion, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon ground black pepper
2 cups dry lentils
1 can (14 ½ ounces) crushed tomatoes
2 cups vegetable broth
6 ½ cups water

Preparation:

1. In a large soup pot, heat oil over medium heat. Add carrots, celery, and onions; cook and stir until the onion is tender.

2. Stir in garlic, oregano, basil, and pepper. Cook for 2 minutes.

3. Stir in lentils and tomatoes, then add the vegetable broth and water. Cover and bring to a boil. Reduce heat and simmer for at least 1 hour or until lentils are tender.

4. Store leftovers in the refrigerator and reheat on the stove or in the microwave. The soup will taste better the next day!

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Cut back on added fats and/or oils in cooking or spreads

Grill, steam, or bake instead of frying

Make foods flavorful with herbs, spices, and low-fat seasonings

Use fat-free or low-fat sour cream, mayo, sauces, dressings, and condiments

Serve several whole-grain foods every day

Top off cereal with sliced apples or bananas

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Maintaining a healthy weight does not only make you feel better but keeps you longer healthy. Here are some small tips:
eat smaller portions
eat a lot of vegetables
.........

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In this paddlet you may create your own message.
Draw a heart and write your message inseide it! Start with: "Your heart thanks you for...". You may create a romantic message or a "healthy" one.

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Small steps can help your family get on the road to maintaining a healthy weight. Choose a different tip each week. Add to the list. Here are a few:
Change Your Shopping Habits

Always eat something before you go shopping

Make a grocery list (Don't shop according to a whim!)

Choose a checkout line without a candy display

Buy and try to eat a new fruit or vegetable (ever had jicama, fava beans, plantain, bok choy, star fruit, or papaya?) every week.

(Adapted from: https://www.nhlbi.nih.gov/health/educational/wecan/eat-right/tips-eating-right.htm)

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For a healthy ticking heart!