2.Прочитайте та перекладіть текст “ Eating habits and behaviours ”.

Food gives our bodies the energy we need to function. For many people, changing eating habits is very hard. You may have had certain eating habits for so long, you do not think much about them. Or you do not even realize they are unhealthy.

Keep a Journal

A food journal is a good tool to help you learn more about your eating habits. *Keep a food journal for 1 week. *Write down what you eat, how much, and what times of day you are eating. *Include notes on what else you were doing and how you were feeling, such as being hungry, stressed, tired, or bored (нудьга). For example, maybe you were at work and were bored. So you got a snack from a vending machine.

At the end of the week, review your journal and look at your eating patterns. Decide which ha-bits you want to change. Setting goals is the best way to make new habits stick ( Постановка ці-лей є кращим способом, щоб дотримуватися нових звичок). Take small steps toward these improvements so they become long-term habits. Do NOT overwhelm (обважувати) yourself with too many goals.

Also, recognize the healthy habits you already have and feel good about them. Many people focus only on their poor habits. This can make you feel stressed and give up trying to change. So don't judge your behaviours too harshly.

Some of your new, healthier habits might include: *Drink skim or low-fat (1%) milk instead of 2% or whole milk. *Eat fruit for dessert instead of cookies (or skip dessert all together). *Schedule times to eat your meals and snacks. *Plan and prepare healthy meals and snacks to increase your chance of success. Keep healthy snacks at work. Pack healthier lunches that you make at home. *Pay attention to your feelings of hunger. Recognize the difference between physical hunger and habitual eating.

Now Reflect

Think about what prompts (спонукання) may be causing some of your eating habits. *Is there something around you that makes you eat when you are not hungry, or prompts you to make less healthy food choices? *Does the way you feel make you want to eat?

Look at your journal and circle any regular or repetitive triggers. Some of these might be:

• Seeing your favorite snack in the pantry (буфет) or vending machine

• Watching television

• Feeling stressed by something at work or in another area of your life

• Going to work events where food is served

• Stopping at fast-food restaurants for breakfast and choosing high fat, high calorie foods

Start by focusing on one or two triggers that occur most often during your week. Think about what you can do to avoid those triggers, such as:

• Do NOT walk past the vending machine to get to your desk, if possible.

• Decide what you will have for dinner early in the day so that you have a plan after work.

• Keep unhealthy snacks out of your house. If someone else in your household buys these snacks, devise a plan to keep them out of sight.

• Suggest having fruit and vegetables, instead of sweets, during workplace meetings.

Replace Unhealthy Habits with new Healthy Ones

Once you have changed one or two old unhealthy habits, try changing one or two more. *Avoid skipping meals, especially breakfast - An old saying goes: "Eat breakfast like a king, lunch like a prince, and dinner like a pauper." ( жебрак). Breakfast sets the tone for your day. A hearty (здоровий), healthy breakfast will give your body the energy it needs to get you to lunch. - Don't let yourself get too hungry. Missing regular meals and snacks often leads to overeating or making unhealthy food choices. - Enjoy a good lunch that will satisfy you, and a healthy afternoon snack that will keep you from becoming too hungry before dinner. *Find healthy choices for snacks and divide them up in ways that work with your daily schedule. - If you eat candy at the end of the day for energy, have a cup of herbal tea and a small handful of almonds instead. *Eat slowly. Eating too quickly leads to overeating. * Eat only when you are hungry. *Control your portion sizes.

3. Дайте відповіді на питання. 1. Is there something around you that makes you eat when you are not hungry, or prompts you to make less healthy food choices? 2. Does the way you feel make you want to eat?