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1. Practice -drinking energy drink

2. Why unhealty -Most energy drinks contain a lot of sugar .Sometimes more than 10 teaspoons in one can. Too much sugar can cause weight gain, tooth decay, and increase the risk of diabetes.

3. Solutions -Staying hydrated naturally helps your body stay energized without sugar.

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1. Practice – Eating burgers frequently at night

Why unhealthy – Burgers are often high in saturated fat, calories, and sodium due to ingredients like fatty meat, cheese, and sauces. Besides, it may also does not contain any vegetables. So regular consumption of burgers can increase the risk of heart diseases and obesity.

Practical solution – Eating once a week.

2. Practice – Eating cakes frequently

Why unhealthy – Cakes are high in sugar and fat, which can cause weight gain and lack of nutrients.

Practical solution – Eat cakes only on special occasions and replace them with fruits for natural sweetness.

Out of recommendations, I choose Key message 5 – Eat plenty of fruits and vegetables

Because I am underweight, I need more nutrients and fiber to stay healthy. I plan to eat different types of fruits and vegetables every day to improve my appetite and maintain a balanced diet.

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practice-eating fast food for lunch

Why unhealthy-high calorie,high-fat foods like burgers,fries, or fried chicken.Over time it can cause weight gain,poor concentration and low energy

Pratical solution-eat a balanced diet with follow the food pyramid and quarter quarter half

2.potato chips

Why unhealthy-high in fat and calories this is because potato chips are deep fried in oil and eating too much can lead to weight gain and heart problems

Practical solutions-make homemade chips using sweet potato, carrots or replace chips with popcorn,nuts or fruit slices

3.drink plenty of water

Because I haven’t conserved enough water every day

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1.Practice - eating cake

Unhealthy - a lot of sugar and fat

Practical unhealthy - I will eat slice a cake for a month

2. Identify snacking practices (and its solution) that can contribute to unhealthier food consumption

burger .

It unhealthy because too much sauce, salt and oil.

So, I will make my own patty

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Practice - ramen

•Why unhealthy - one pack of ramen consisted of up to 450 calories because ramen is made by deep frying the noodles

•Practical solution - just take it once amonth

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Practice - Nescafe ice

Why unhealthy - too sweet, contain caffeine. Range calorie of a cup nescafe ice around 90 - 120 calorie

Practical solution - just take a cup 2 times a month or make it self reward when achieve something

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Practice: Eating donut

Why: 1 medium size donut provide 190-400 calories based on different topping on it

Solution: take donut holes because less calories of small size then normal size of donut

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practice - eat chicken curry

why unhealthy? - chicken curry contain coconut milk, salt and may have sugar depends on individual recipe.

solution - I can reduce the salt and sugar. The coconut milk was an option for the chicken curry. So with no coconut milk with it, it can be chicken curry indian style that without coconut milk.

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Practise : Eating fried chicken

Why unhealthy : Fried chicken are made with a lot of oil, and the chicken itself contains fat that are unhealthy to us.

Solution : Eat less or change to chicken soup.

Key message 3 : Be physically active everyday

I used to do physical activity everyday, but stopped for 3 months because of part time work and injury. I am looking to start again my exercise journey to achieve my body goal and strength.

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1. Identify the recent practices (and its solution) that can contribute to unhealthier food consumption

• Practice - Eating fried chicken everyday

•Why unhealthy - One fried chicken consisted of 271 cal

•Practical solution - Try to eat other dishes such as seafood

2. Identify snacking practices (and its solution) that can contribute to unhealthier food consumption

• Eating sweets

•Why unhealthy? – Sweets are contained too much sugar which they are very high in fat and calories, which can pose a number of serious health risks if consumed regularly

•Practical solution – Replace sweets with cashew can reduce the calories

3. Out of 14 recommendations – choose one that best for you and describe why and how to achieve it

• I choose Key Message 12 which is drink plenty of water because I only drink mineral water instead of any other regular plain water. I need to bring my own water bottle anywhere I go so that I can always drink enough water.

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Recent Unhealthy Practice - Drinking Coffee

Why unhealthy:

A regular sized flavored coffee mostly added syrups, sugary sauces, and whipped cream. Besides, some coffee made with whole milk, cream or whipped cream are high in saturated fat, which can give a negatively impact to ur heart health and causes insomnia.

Practice solution:

Request low-fat milk or oat milk to reduce saturated fat and calorie content. Or switch to a smaller size and choose simpler drinks such as a plain latte and cappuccino.

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-Practice: Eating fried chicken

-Why unhealthy: Fried chicken are highly in fat and will lead to obesity if consumed more.

-Practical solution: Eat less and change it to fish since fish contain less calories and fat.

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1. Identify the recent practices (and its solution) that can contribute to unhealthier food consumption

Practice - less eat vegetables and fruit

Why unhealthy - less vegetables and fruit intake may disturb the digestive process in the body, so it can cause the people to get constipation.

2. Identify snacking practices (and its solution) that can contribute to unhealthier food consumption

Practice - addicted to caffeine such as drink nescafe 3 in 1 every night or more than 3 times a day

3. Why unhealthy - too much caffeine can make the body shaking, get cold hand and always sweat, heart rate increased, and disturb quality of sleep (hard to sleep)

Practical solution - replace the nescafe with some good caffeine such as green tea without put some sugar, cause it is the good way to take it for some stay up activities.

4. Out of 14 recommendations - choose the one best for you, describe why, how to achieve it.

Wholemeal bread - I need to consume some fiber in my body instead like to eat the white bread such as gardenia product so it may help my digestion process be better.

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1) Identify the recent practices (and its solution) that can contribute to unhealthier food consumption

Practice - drink coffee

Why unhealthy - due to high caffeine content

Practical unhealthy - I will limit my coffee intake like once a week

2) Identify snacking practices (and its solution) that can contribute to unhealthier food consumption

Eating fries inoki

Why unhealthy - it has to fried in a large amount of oil so it can increase the

amount of fat in body

Practical solution - cook in a air fryer

3) Out of 14 recommendations – choose one that best for you and describe why and how to achieve it

Key message eat fruit as a snack - because I don't like eat fruit everyday but now I will try to eat everyday

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Practice: sedentary lifestyle, too tired after class to work out

Why unhealthy: when we don't move enough, our metabolism and blood circulation slow down as muscles has less demand. This causes us to feel fatigue easily.

Practical solution: participate in many campus and club activities, this can force me to get up and get going while having fun new experiences.

Food Practice: eating potato chips

Why unhealthy: Potato chips are deep-fried in unhealthy oils, contain artificial flavors and heavily salted.

One bag of Lays potato chips is 280kcal which is around 1/5 of my daily calorie intake. Eating potato chips can increase the risk of high blood preasure, heart disease and stroke.

Practical solution: replace Lays potato chips with The Natural Co. potato chips or baked nachos.

Key message 4: choose healthier food when take out. I chose this key message because I could not eat healthy food in my campus as most food in Putra Food Court are oily and fried while going to other food court takes too much time. My solution to this problem is that I will order food online that is cheap and healthy such as Homemade food cooking and Wonderful Moment which both provides healthy and balanced meals with just RM7.50.

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practice - eating fried chicken

why unhealthy - because contain a lot of oil

practical solution - steam cooked chicken

sec question

practice - eating potato chips

why unhealthy - because it is multi processed food

practical solution - baked veggie chips, baked batter than fried

third question

key message 12 ( drink plenty of water ) - because we can prevent the dehydration

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1. Recent practices and its solution

practice : eating mee tarik

why unhealthy : contains high sodium contents that comes from salty broth and seasonings

solution : reduce the oil in the broth and can adding more vegetables for extra fibre and nutrients

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recent practice that contribute to unhealthier food consumption

practice: eating nasi ayam gepuk

why unhealty: nasi ayam gepuk have overcooked or burned fried cabbage in oil for too long, that produce acrylamide that are shown to cause cancer if eat regularly.

practical solution: change the fried cabbage with fresh cabbage

snacking practice that contribute to unhealthier food consumption

practice: eating cupcake

why unhealthy: too many sugar intake

solution: eat fresh fruit

key message 12 (drink plenty of water)- i used to not drink at home before i got into uni, now im here, i want to try change my habit

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1) Practice- eat heavy and oily breakfast

Why unhealthy- contain many fats and carbohydrate

Solution - breakfast with just a bread and a milk

2) practice -eating late night burger

Why unhealthy- burger was cooked with a lot of butter and contain a lot of seasoning

Solution -eat yogurt with salad as a late night snack

3) key message 5- eat plenty of fruits and vegetables everyday

-i think i haven't consume enough fruits and vegetables before. Starting today, i will eat fruits together with my lunch.

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Practice - drinking fruit tea

Why unhealthy - The are excessive Saccharin which is a type of artificial sweetener had been added into the fruit tea. The amount of original fruit ingredients in the tea normally lesser than the contain of sweeteners.

Practical solution - less sugar during ordering

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i love to eat nasi ayam gepuk but i know it is unhealthy due to its high calorie and fat content primarily from the deep frying fried chicken and the sambal consists a lot of oil. Which may lead to high blood pressure, heart disease & high cholesterol.The practical solution is i consume ayam gepuk twice a month just to release cravings.

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practice- eating ice cream

why unhealthy- consists high sugar and added flavoring

practical solution- eat once in two week and order with fruit based flavor

practice- eating burger

why unhealthy- fry with a lot of already used oil

practical solution- cook the meat with not using oil as the meat will produce its oil

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1. Practice - eating instant cup noodles

Why unhealthy - Most of this fat is saturated, which can raise bad cholesterol (LDL) levels if eaten frequently

The seasoning packet adds sodium up to 80% of our daily limit

Practical solution- reduce the eating of instant noodles

2. Eating nuggets

why Unhealthy - Nuggets are deep fried in oil, high in fat and calories

Practical solution - air-fried nuggets can reduce total calories and acrylamide content.

3. Key message 9 : limit intake of foods high in fats and minimize fats and oils in food preparation

- reduce high in fats food to reduce LDL levels

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1. Drinking matcha can become unhealthy when consumed with too much sugar or sweet desserts, but this can be solved by choosing unsweetened versions and limiting intake to moderate amounts.

2. Frequent snacking on unhealthy foods such as chips, chocolates, and sugary drinks can contribute to unhealthier food consumption, but this can be solved by choosing healthier options like fruits, nuts, yogurt, or whole-grain biscuits and by limiting portion sizes.

3. I choose a raw food diet because it provides natural nutrients and energy, and I can achieve it by eating more fresh fruits, vegetables, nuts, and seeds while reducing processed foods.

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Identify the recent practices (and its solution)

🌻Practices: Eating a lot of unhealthy snacks like kerepek and chips in between main meals

Why unhealthy : High calories and low in nutrients and also have excessive sodium and fat

Practice solution: Replace jajan and chips with healthier snacks such as fruits or whole grain snackers which has high nutrients.

🌻Practices : Eat a lot of rice during main meal and have more than a plate of rice

Why unhealthy: High in carbohydrates and can cause rapid increase in blood sugar levels

Practice solution : Control portion size and eating mindfully

🌻Practices : Eat a lot of dessert and sugary food everyday

Why unhealthy: Have high sugar and calories, lead to weight gain and obesity

Practice solution : Limit dessert intake to once or twice a week

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practice: like to eat sweets once a day especially ice cream.

why unhealthy: however, ice cream and sweets have sugary stuff every day that can add a lot of extra sugar and calories which isn’t great for health.

practical solution: i try smaller portions or pick low-sugar options like fruits instead of desserts. i also can make a smoothie out of fruits that can represents an ice cream.

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Identify the recent practices (and its solution) that can contribute to unhealthier food consumption

Practice - eating cake

Why unhealthy - cake contain high sugar and fat

Practical solution - eat once a week

Out of 14 recommendations – choose one that best for you and describe why and how to achieve it

Key message 12 (drink plenty of water) – because I don't drink enough water, I will drink more water after this

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the recent practices

practice: eat satay

why unhealthy: satay can be considered unhealthy mainly due to its high fat content, especially saturated fat, and the potential carcinogens formed during the grilling process

practical solution: leaner cuts of meat such as chicken breast instead of fattier cuts, and marinate using low-sodium soy sauce, lime juice, garlic, ginger, and turmeric powder to add flavor without excess unhealthy fats

snacking practices

practical: eating chocolate

why unhealthy: considered unhealthy mainly due to its high sugar and saturated fat content

practical solution: limiting portion sizes to small amounts

14 recommendation: Mediterranean because it make heart health, overall wellness

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Practice-Eating chocolate

Why unhealthy-It contains high levels of sugar and fat which can lead to various diseases such as diabetes and heart disease

Practical solution-reduce the intake of the chocolate

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Practice - drinking sweet drinks

Why unhealthy - one cup pf sweet drink contain 80 to 250 calories

Practical solution - drink mineral water

Eating french fries

Why unhealthy - have high levels of unhealthy fats, sodium and calories from deep-frying process

Practical solution - cook in air fryer

Key massage 12 (drink plenty of water) - because when i was a child, i like to consume many sweet drinks. But now i prefer mineral water because it contain zero calory

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Practice: Frequently drinking soft drinks or sugary beverages (like soda, energy drinks, or sweetened tea)

Why unhealthy:

High in added sugar and empty calories, leading to weight gain and obesity

Increases risk of diabetes, tooth decay, and heart disease

Practical solution:

Replace soft drinks with plain water, infused water (with lemon or fruits), or unsweetened tea

Limit sugary drinks to special occasions only

Read labels and choose “no sugar” or “low sugar” options

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Practice - Drinking a cup of coffee

Why - High amounts of calories in sugar

Solution - Change to zero calories sugar

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Practice-eat instant noodles

Why unhealthy-A pack of instant noodles has around 500 calories such as Korean turkey noodles have 600 calories.

Instant noodles also contain a lot of trans fatty acids that are difficult for the human body to metabolize.

Practical solution-eat normal noodles

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Practise : Drinking different types of beverage

Why unhealthy：Beverage usually contains lots of sugar like around 20-60g sugar per serving

Practical solution : Reduce drinking beverages or else drinking beverages with less sugar.

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Practice - eating waffles

Why unhealthy - many waffle recipes contains lots of sugar and butter which raises calorie content and can contribute to weight gain.

Practical solution - Reducing sugar and butter, adding protein like Greek yogurt

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Practice - Eat potato chips

Why unhealthy - Potato chips require a lot of saturated cooking oil to fry

Practical solution - Use air fryer to minimize the oil content

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Practice: eat chocolate icecrean

Why unhealthy: too sweet because of too much sugar

practical solution: change it to yogurt icecream as yogurt icecream less sugar and less fat content