Simple Strategies for Better Nutrition
Doing some background information research is useful, and these research helped us to form a mature recognization of what healthy eating habit is? And helped us with what aspects of information should we put in the short video.
In the short video, we are going to shoot a guy who live in a healthy life, in order to show how healthy he is, we need to put some information in the video that shows to the audiences that that's the life we recommond everybody following.
The concpet of what is healthy eating is quit simple and clear. Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible – all which can be achieved by learning some nutrition basics and incorporating them in a way that works for you.
Choose the types of foods that improve your health and avoid the types of foods that raise your risk for such illnesses as heart disease, cancer, and diabetes. Expand your range of healthy choices to include a variety of delicious foods. Learn to use guidelines and tips for creating and maintaining a satisfying, healthy diet.
Healthy Eating: Strategies for a healthy diet
Here are some tips for how to choose foods that improve your health and avoid foods that raise your risk for illnesses while creating a diet plan that works for you.
Big picture strategies for healthy eating. (We are going to shoot that the healthy guy hanging a big nutrition picture on his wall to show how he cared about his healthy)
Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.
Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains. (Not only just shoot the pictures that he hanging on his wall, but also we are going to shoot he stored a lots of fresh fruit vege in his place)
Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!
Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time
Eating smart: A keystep towards healthy eating
Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.
Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating. (Shooting he chew his food)
Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere. (We will make a comfortable enviorment while he is eating)
Listen to your body: Ask yourself if you are really hungry, and stop eating when you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!
Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.
Support your health and the environment by eating locally-grown food!!! This one is particular important because our target market of our campaign is the overseas students, these people may not get used the food in Australia.
Locally-grown food is fresher than what you'll find in the supermarket, which means that is tastier and more nutritious. And since the food travels a shorter distance to get to you, it is better for the environment and helps us reduce our dependence on foreign oil. Buying local food also supports your local economy.
To find local growers and farmer's markets in your area, visit Local Harvest.
Healthy eating: The basics on carbs, protein and fat
Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber and vitamins to sustain a healthy body. But what are good carb, protein, and fat choices for developing your own healthy eating plan?
Carbohydrates
Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.
Bad carbs are foods that have been “stripped” or processed in order to make cooking fast and easy, like white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which can lead to weight gain.
Good carbs can’t be digested as easily. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.
Fiber
Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by:
Helping you feel fuller faster and longer, which can help prevent overeating.
Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.
Maintaining a healthy colon - the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.
The two types of fiber are soluble and insoluble:
Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.
Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.
A healthy diet should contain approximately 20 to 30 grams of fiber a day, but most of us only get about half of that amount.
It is clearly showed that about 2/3 Insearch overseas studsents do not have breakfast before going to university. This is an essential for them, however, most of them ignore it. 
The statistic shows that only 1/3 Insearch overseas students eat fish 2 or 3 times a week while 2/3 of them rarely or never eat fish. This is an urgent issue for our campaign to change their eating habits.
More than half respondents eat at fast food restaurants 2 or 3 times a week, and 1/5 Insearch overseas students almost everyday eat at fast food restaurants. 
It is appearant that 2/3 respondents admire they have unhealthy eating habits. This will be the 
