{"id":240290,"date":"2025-03-08T13:39:17","date_gmt":"2025-03-08T13:39:17","guid":{"rendered":"https:\/\/feelgoodsuffolk.co.uk\/?page_id=240290"},"modified":"2025-03-18T19:58:58","modified_gmt":"2025-03-18T19:58:58","slug":"sessao-5","status":"publish","type":"page","link":"https:\/\/feelgoodsuffolk.co.uk\/pt\/healthy-weight-self-guided-programme\/session-5\/","title":{"rendered":"Sess\u00e3o 5 \u2013 Pratos de comida e forma\u00e7\u00e3o de h\u00e1bitos"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; disabled_on=&#8221;off|off|off&#8221; admin_label=&#8221;Section&#8221; module_id=&#8221;benefitsofactive&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;15px||26px|||&#8221; da_popup_slug=&#8221;benefitsofactive&#8221; da_disable_devices=&#8221;off|off|off&#8221; global_colors_info=&#8221;{}&#8221; da_is_popup=&#8221;off&#8221; da_exit_intent=&#8221;off&#8221; da_has_close=&#8221;on&#8221; da_alt_close=&#8221;off&#8221; da_dark_close=&#8221;off&#8221; da_not_modal=&#8221;on&#8221; da_is_singular=&#8221;off&#8221; da_with_loader=&#8221;off&#8221; da_has_shadow=&#8221;on&#8221;][et_pb_row _builder_version=&#8221;4.22.1&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;||19px|||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.22.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; header_font=&#8221;|800|||||||&#8221; header_text_align=&#8221;center&#8221; header_font_size=&#8221;53px&#8221; header_2_font=&#8221;||||||||&#8221; header_2_font_size=&#8221;36px&#8221; custom_margin=&#8221;48px||11px|||&#8221; custom_padding=&#8221;||0px|11px||&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h1>Session 5 &#8211; Food Plates and Forming Habits<\/h1>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;20px&#8221; text_line_height=&#8221;1.8em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>In this session, Andreia will talk about reducing calories through food choice and quantity, what a healthy and balanced food plate should look like and the different diets you might want to consider as part of your weight loss journey.<\/p>\n<p>This session will also focus on building positive habits and ways to change your behaviour to reach your goals.<\/p>\n<p>Before you start this session, take some time to review the goal you set for yourself at the end of the previous session.<\/p>\n<ul>\n<li>Did you achieve the goal you set? If not, why could this be?<\/li>\n<li>Was the goal specific and achievable or do you need to review and amend the goal?<\/li>\n<li>If you did achieve it, <strong>well done!<\/strong> You might want to think about making the goal more challenging if you found it too easy.<\/li>\n<\/ul>\n<p>You will continue to complete this goal over the coming weeks, as well as creating a new goal each week!<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<h2>Watch the video about Food Plates &amp; Forming Habits<\/h2>\n<p>[\/et_pb_text][et_pb_video src=&#8221;https:\/\/www.youtube.com\/watch?v=tvi_AlF4TKw&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; border_width_all=&#8221;1px&#8221; border_color_all=&#8221;#3F185F&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_video][et_pb_blurb title=&#8221;Food Plates and Forming Habits slides&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf381;||fa||900&#8243; icon_color=&#8221;#BF3C8E&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;200%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; header_level=&#8221;h3&#8243; header_font_size=&#8221;24px&#8221; body_font_size=&#8221;20px&#8221; custom_margin=&#8221;50px||40px||false|false&#8221; custom_padding=&#8221;0px||||false|false&#8221; link_option_url=&#8221;https:\/\/feelgoodsuffolk.co.uk\/wp-content\/uploads\/2025\/03\/S5-Food-Plates-Forming-Habits.pdf&#8221; border_color_all_image=&#8221;#FFD500&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>You can check out and\/or download the session slides here.<\/p>\n<p>[\/et_pb_blurb][et_pb_divider color=&#8221;#8A1A9B&#8221; divider_weight=&#8221;2px&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;||9px|||&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_divider][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;12px|||||&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;20px&#8221; link_font=&#8221;|600|||||||&#8221; link_font_size=&#8221;20px&#8221; custom_padding=&#8221;20px|20px|20px|20px|false|false&#8221; border_width_all=&#8221;4px&#8221; border_color_all=&#8221;#F39B0E&#8221; border_style_all=&#8221;dashed&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>If you want to read more about a balanced diet, there is lots of information on the NHS website here: <a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/how-to-eat-a-balanced-diet\/eating-a-balanced-diet\/\" target=\"_blank\" rel=\"noopener\">Eating a balanced diet.<\/a><\/p>\n<p>You can also read more about choosing a healthy vegan or vegetarian diet and ensuring you get all the correct nutrients here:<br \/><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/how-to-eat-a-balanced-diet\/the-vegan-diet\/\" target=\"_blank\" rel=\"noopener\">The vegan diet<\/a><br \/><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/how-to-eat-a-balanced-diet\/the-vegetarian-diet\/\" target=\"_blank\" rel=\"noopener\">The vegetarian diet<\/a><\/p>\n<p>Can we break bad habits by being more curious about them? On YouTube, Psychiatrist Judson Brewer studies the relationship between mindfulness and addiction \u2014 from smoking to overeating to all those other things we do even though we know they&#8217;re bad for us: <a href=\"https:\/\/www.youtube.com\/watch?v=-moW9jvvMr4\" target=\"_blank\" rel=\"noopener\">A simple way to break a bad habit | Judson Brewer | TED<\/a><\/p>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_image src=&#8221;https:\/\/feelgoodsuffolk.co.uk\/wp-content\/uploads\/2025\/03\/FEEL-GOOD-SUFFOLK-BLOG-IMAGES-4.jpg&#8221; alt=&#8221;Healthy vegetarian meal with greens, humuus, blueberries and seeds&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;32px|||||&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; custom_padding_last_edited=&#8221;on|phone&#8221; admin_label=&#8221;I want help section&#8221; module_id=&#8221;stresscravings&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_color=&#8221;#8A1A9B&#8221; custom_padding=&#8221;10px||10px|||&#8221; custom_padding_tablet=&#8221;0px||||false|false&#8221; custom_padding_phone=&#8221;0px||||false|false&#8221; da_popup_slug=&#8221;stresscravings&#8221; da_disable_devices=&#8221;off|off|off&#8221; border_color_top=&#8221;#8A1A9B&#8221; border_color_bottom=&#8221;#8A1A9B&#8221; global_colors_info=&#8221;{}&#8221; da_is_popup=&#8221;off&#8221; da_exit_intent=&#8221;off&#8221; da_has_close=&#8221;on&#8221; da_alt_close=&#8221;off&#8221; da_dark_close=&#8221;off&#8221; da_not_modal=&#8221;on&#8221; da_is_singular=&#8221;off&#8221; da_with_loader=&#8221;off&#8221; da_has_shadow=&#8221;on&#8221;][et_pb_row column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; 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global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Processed Foods and Food Labels<\/p>\n<p>[\/et_pb_blurb][\/et_pb_column][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_blurb title=&#8221;Back to the start of the programme&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf137;||fa||900&#8243; icon_color=&#8221;#FFFFFF&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;191%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_level=&#8221;h2&#8243; header_font=&#8221;|700|||||||&#8221; header_text_color=&#8221;#FFFFFF&#8221; header_font_size=&#8221;30px&#8221; body_text_color=&#8221;#FFFFFF&#8221; body_font_size=&#8221;24px&#8221; custom_padding=&#8221;||0px|||&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI0MDIyMCJ9fQ==@&#8221; hover_enabled=&#8221;0&#8243; border_color_all_image=&#8221;#FFD500&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;][\/et_pb_blurb][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; disabled_on=&#8221;off|off|off&#8221; admin_label=&#8221;Contact us section&#8221; _builder_version=&#8221;4.22.1&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;26px||14px|||&#8221; da_disable_devices=&#8221;off|off|off&#8221; border_color_bottom=&#8221;RGBA(255,255,255,0)&#8221; disabled=&#8221;on&#8221; global_module=&#8221;198&#8243; saved_tabs=&#8221;all&#8221; global_colors_info=&#8221;{}&#8221; da_is_popup=&#8221;off&#8221; da_exit_intent=&#8221;off&#8221; da_has_close=&#8221;on&#8221; da_alt_close=&#8221;off&#8221; da_dark_close=&#8221;off&#8221; da_not_modal=&#8221;on&#8221; da_is_singular=&#8221;off&#8221; da_with_loader=&#8221;off&#8221; da_has_shadow=&#8221;on&#8221;][et_pb_row column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.22.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.22.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_blurb title=&#8221;Call us&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf095;||fa||900&#8243; icon_color=&#8221;#3F185F&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;43px&#8221; image_icon_width_tablet=&#8221;43px&#8221; image_icon_width_phone=&#8221;32px&#8221; image_icon_width_last_edited=&#8221;on|phone&#8221; _builder_version=&#8221;4.22.2&#8243; _module_preset=&#8221;default&#8221; header_font_size=&#8221;30px&#8221; body_font_size=&#8221;20px&#8221; custom_margin=&#8221;9px||48px|||&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Talk to a Customer Service advisor<\/p>\n<p>[\/et_pb_blurb][et_pb_text _builder_version=&#8221;4.22.2&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;19px&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>0345 123456<\/p>\n<p>Support professionals are available Monday-Friday 09:00-17:00.<\/p>\n<p>Alternatively, use our text-back service on 07769 123 456<\/p>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.22.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_blurb title=&#8221;Message us&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf0e0;||fa||900&#8243; icon_color=&#8221;#3F185F&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;43px&#8221; image_icon_width_tablet=&#8221;43px&#8221; image_icon_width_phone=&#8221;32px&#8221; image_icon_width_last_edited=&#8221;on|phone&#8221; _builder_version=&#8221;4.22.2&#8243; _module_preset=&#8221;default&#8221; header_font_size=&#8221;30px&#8221; body_font_size=&#8221;20px&#8221; custom_margin=&#8221;9px||48px|||&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Visit our Access Support page to message us, and we&#8217;ll be in touch<\/p>\n<p>[\/et_pb_blurb][et_pb_button button_url=&#8221;\/access-support\/&#8221; url_new_window=&#8221;on&#8221; button_text=&#8221;Get support&#8221; _builder_version=&#8221;4.23&#8243; _module_preset=&#8221;default&#8221; custom_button=&#8221;on&#8221; button_text_size=&#8221;21px&#8221; button_text_color=&#8221;#FFFFFF&#8221; button_bg_color=&#8221;#3F185F&#8221; button_border_width=&#8221;1px&#8221; button_border_color=&#8221;#FFFFFF&#8221; button_border_radius=&#8221;34px&#8221; button_font=&#8221;|600|||||||&#8221; button_icon_color=&#8221;#FFFFFF&#8221; button_on_hover=&#8221;off&#8221; custom_margin=&#8221;18px||0px|20px|false|false&#8221; custom_margin_tablet=&#8221;30px||||false|false&#8221; custom_margin_phone=&#8221;30px||||false|false&#8221; custom_margin_last_edited=&#8221;on|phone&#8221; custom_padding=&#8221;2px|43px||19px|false|false&#8221; button_text_size_tablet=&#8221;23px&#8221; button_text_size_phone=&#8221;23px&#8221; button_text_size_last_edited=&#8221;on|tablet&#8221; button_border_width_tablet=&#8221;&#8221; button_border_width_phone=&#8221;&#8221; 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