| # | Date & Time | User | Module | Table | Action | Record | Description | Details |
|---|---|---|---|---|---|---|---|---|
| 1144 |
13 Aug 2026 09:45:13 AM |
Muqadas Shafique muqadasshafique@gmail.com |
cbt_question_add | options |
Added | 1558 | New record added in `options` (ID: 1558) | |
| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1558 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1558) | ||
{
"option_id": "1558",
"questionaire_id": "398",
"option_title": "Double the portion of processed snacks.",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Double the portion of processed snacks.',
'2026-08-13 09:45:13',
'398'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1557 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1557) | ||
{
"option_id": "1557",
"questionaire_id": "398",
"option_title": "Include a variety of vegetables and fruits.",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Include a variety of vegetables and fruits.',
'2026-08-13 09:45:13',
'398'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1556 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1556) | ||
{
"option_id": "1556",
"questionaire_id": "398",
"option_title": "Replace all carbohydrates with protein.",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Replace all carbohydrates with protein.',
'2026-08-13 09:45:13',
'398'
)
questionaire| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 398 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `questionaire` (ID: 398) | ||
{
"questionaire_id": "398",
"cbt_id": "426",
"questionaire_type": "cbt",
"questionaire_title": "You notice that your meals consist mainly of carbohydrates, and there's a lack of variety. What could be a balanced adjustment for your plate?",
"questionaire_order": "57",
"questionaire_correct_answer": "Include a variety of vegetables and fruits.",
"questionaire_explanation": "Adding more veggies and fruits balances out a carb-heavy meal. It's like mixing different colors to get the perfect shade. This variety provides more nutrients and makes your meals healthier.",
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'426',
'cbt',
'You notice that your meals consist mainly of carbohydrates, and there\'s a lack of variety. What could be a balanced adjustment for your plate?',
'57',
'Include a variety of vegetables and fruits.',
'Adding more veggies and fruits balances out a carb-heavy meal. It\'s like mixing different colors to get the perfect shade. This variety provides more nutrients and makes your meals healthier.',
'2026-08-13 09:45:13'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1555 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1555) | ||
{
"option_id": "1555",
"questionaire_id": "397",
"option_title": "Carrots",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Carrots',
'2026-08-13 09:45:13',
'397'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1554 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1554) | ||
{
"option_id": "1554",
"questionaire_id": "397",
"option_title": "Potatoes",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Potatoes',
'2026-08-13 09:45:13',
'397'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1553 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1553) | ||
{
"option_id": "1553",
"questionaire_id": "397",
"option_title": "Spinach",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Spinach',
'2026-08-13 09:45:13',
'397'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1552 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1552) | ||
{
"option_id": "1552",
"questionaire_id": "397",
"option_title": "Broccoli",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Broccoli',
'2026-08-13 09:45:13',
'397'
)
questionaire| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 397 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `questionaire` (ID: 397) | ||
{
"questionaire_id": "397",
"cbt_id": "426",
"questionaire_type": "cbt",
"questionaire_title": "Which food item is not considered a vegetable on the Healthy Eating Plate due to its impact on blood sugar?",
"questionaire_order": "57",
"questionaire_correct_answer": "Potatoes",
"questionaire_explanation": "Potatoes are not seen as a vegetable because they can impact blood sugar. It's like having a different effect on your body than other veggies.",
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'426',
'cbt',
'Which food item is not considered a vegetable on the Healthy Eating Plate due to its impact on blood sugar?',
'57',
'Potatoes',
'Potatoes are not seen as a vegetable because they can impact blood sugar. It\'s like having a different effect on your body than other veggies.',
'2026-08-13 09:45:13'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1551 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1551) | ||
{
"option_id": "1551",
"questionaire_id": "396",
"option_title": "Sugars",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Sugars',
'2026-08-13 09:45:13',
'396'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1550 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1550) | ||
{
"option_id": "1550",
"questionaire_id": "396",
"option_title": "Fats",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Fats',
'2026-08-13 09:45:13',
'396'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1549 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1549) | ||
{
"option_id": "1549",
"questionaire_id": "396",
"option_title": "Veggies, fruits, and whole grains",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Veggies, fruits, and whole grains',
'2026-08-13 09:45:13',
'396'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1548 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1548) | ||
{
"option_id": "1548",
"questionaire_id": "396",
"option_title": "Proteins",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'Proteins',
'2026-08-13 09:45:13',
'396'
)
questionaire| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 396 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `questionaire` (ID: 396) | ||
{
"questionaire_id": "396",
"cbt_id": "426",
"questionaire_type": "cbt",
"questionaire_title": "Imagine you're planning your lunch, and you want to create a balanced plate for optimal health. What should be the main players?",
"questionaire_order": "57",
"questionaire_correct_answer": "Veggies, fruits, and whole grains",
"questionaire_explanation": "For a healthy lunch, focus on veggies, fruits, and whole grains. It's like building a meal with different building blocks, each giving you different health benefits.",
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'426',
'cbt',
'Imagine you\'re planning your lunch, and you want to create a balanced plate for optimal health. What should be the main players?',
'57',
'Veggies, fruits, and whole grains',
'For a healthy lunch, focus on veggies, fruits, and whole grains. It\'s like building a meal with different building blocks, each giving you different health benefits.',
'2026-08-13 09:45:13'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1547 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1547) | ||
{
"option_id": "1547",
"questionaire_id": "395",
"option_title": "3/4",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'3/4',
'2026-08-13 09:45:13',
'395'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1546 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1546) | ||
{
"option_id": "1546",
"questionaire_id": "395",
"option_title": "1/3",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'1/3',
'2026-08-13 09:45:13',
'395'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1545 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1545) | ||
{
"option_id": "1545",
"questionaire_id": "395",
"option_title": "1/4",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'1/4',
'2026-08-13 09:45:13',
'395'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1544 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1544) | ||
{
"option_id": "1544",
"questionaire_id": "395",
"option_title": "1/2",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'1/2',
'2026-08-13 09:45:13',
'395'
)
questionaire| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 395 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `questionaire` (ID: 395) | ||
{
"questionaire_id": "395",
"cbt_id": "426",
"questionaire_type": "cbt",
"questionaire_title": "What is the suggested portion of whole grains on your plate for a balanced diet?",
"questionaire_order": "57",
"questionaire_correct_answer": "1/4",
"questionaire_explanation": "A quarter of your plate should be whole grains for a balanced diet. It's like having a solid base in your meal, providing energy and important nutrients.",
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'426',
'cbt',
'What is the suggested portion of whole grains on your plate for a balanced diet?',
'57',
'1/4',
'A quarter of your plate should be whole grains for a balanced diet. It\'s like having a solid base in your meal, providing energy and important nutrients.',
'2026-08-13 09:45:13'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1543 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1543) | ||
{
"option_id": "1543",
"questionaire_id": "394",
"option_title": "3/4",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'3/4',
'2026-08-13 09:45:13',
'394'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1542 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1542) | ||
{
"option_id": "1542",
"questionaire_id": "394",
"option_title": "1/3",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'1/3',
'2026-08-13 09:45:13',
'394'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1541 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1541) | ||
{
"option_id": "1541",
"questionaire_id": "394",
"option_title": "1/2",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'1/2',
'2026-08-13 09:45:13',
'394'
)
options| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | options |
| Record ID | 1540 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `options` (ID: 1540) | ||
{
"option_id": "1540",
"questionaire_id": "394",
"option_title": "1/4",
"option_img": null,
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO `options` (
option_title,
created_at,
questionaire_id
) VALUES (
'1/4',
'2026-08-13 09:45:13',
'394'
)
questionaire| Date & Time | 2026-08-13 09:45:13 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_question_add | Table | questionaire |
| Record ID | 394 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_question_add.php?cbt_order=57 |
| Description | New record added in `questionaire` (ID: 394) | ||
{
"questionaire_id": "394",
"cbt_id": "426",
"questionaire_type": "cbt",
"questionaire_title": "What is the recommended proportion of vegetables and fruits on your plate for a healthy meal?",
"questionaire_order": "57",
"questionaire_correct_answer": "1/2",
"questionaire_explanation": "Half your plate should be veggies and fruits for a healthy meal. It's like filling half your garden with colorful flowers and plants. This ensures you get lots of nutrients and health benefits.",
"created_at": "2026-08-13 09:45:13",
"modified_at": null,
"deleted_at": null
}
INSERT INTO questionaire (
cbt_id,
questionaire_type,
questionaire_title,
questionaire_order,
questionaire_correct_answer,
questionaire_explanation,
created_at
) VALUES (
'426',
'cbt',
'What is the recommended proportion of vegetables and fruits on your plate for a healthy meal?',
'57',
'1/2',
'Half your plate should be veggies and fruits for a healthy meal. It\'s like filling half your garden with colorful flowers and plants. This ensures you get lots of nutrients and health benefits.',
'2026-08-13 09:45:13'
)
cbt| Date & Time | 2026-08-13 09:40:28 | User | Muqadas Shafique (muqadasshafique@gmail.com) |
|---|---|---|---|
| Module | cbt_add | Table | cbt |
| Record ID | 426 | Affected Rows | 1 |
| IP Address | 182.191.77.25 | Page | /cbt_add.php |
| Description | New record added in `cbt` (ID: 426) | ||
{
"cbt_title": "Eating a Balanced Diet for Emotional Well-Being",
"cbt_image": "",
"cbt_order": "57",
"cbt_summary": "<p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;margin-top:15pt;margin-bottom:15pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Creating a balanced plate is like assembling a dream team for your health. Picture your plate as a crew, with veggies, fruits, and whole grains as the main players, and proteins in the supporting role. It's not a diet, just a simple game plan for feeling good every day. Here’s how to make a balanced plate:</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:15pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">➢</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Make most of your meal vegetables and fruits</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> –</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">½ of your plate: </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">➢</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Go for whole grains –¼ of your plate:</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Whole and intact grains whole wheat, barley, wheat berries,</span><a href=\"https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/\" style=\"text-decoration:none;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#1155cc;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">quinoa</span></a><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">,</span><a href=\"https://www.hsph.harvard.edu/nutritionsource/food-features/oats/\" style=\"text-decoration:none;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#1155cc;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">oats</span></a><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">,</span><a href=\"https://www.hsph.harvard.edu/nutritionsource/food-features/rice/\" style=\"text-decoration:none;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#1155cc;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">brown rice</span></a><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">, and foods made with them, such as whole wheat pasta.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">➢</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Protein power –¼ of your plate: </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Fish, poultry, beans, and</span><a href=\"https://www.hsph.harvard.edu/nutritionsource/nuts-for-the-heart/\" style=\"text-decoration:none;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#1155cc;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">nuts</span></a><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">➢</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Healthy plant oils –in moderation: </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">➢</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Drink water, coffee, or tea: </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Skip</span><a href=\"https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/\" style=\"text-decoration:none;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#1155cc;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">sugary drinks</span></a><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">, limit milk and</span><a href=\"https://www.hsph.harvard.edu/nutritionsource/dairy/\" style=\"text-decoration:none;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#1155cc;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:underline;-webkit-text-decoration-skip:none;text-decoration-skip-ink:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">dairy products</span></a><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> to one to two servings per day, and limit juice to a small glass per day.</span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;margin-left: 36pt;text-indent: -18pt;text-align: justify;margin-top:0pt;margin-bottom:15pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">➢</span><span style=\"font-size:6.999999999999999pt;font-family:'Times New Roman',serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> </span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:700;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Stay active:</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\"> It is a</span><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:#ffffff;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">lso important in physical and mental wellbeing.</span></p><p><span id=\"docs-internal-guid-d8df55c5-7fff-3448-83bb-d0b03578eded\"></span></p><p dir=\"ltr\" style=\"line-height:1.7999999999999998;text-align: justify;margin-top:15pt;margin-bottom:0pt;\"><span style=\"font-size:12pt;font-family:Merriweather,serif;color:#000000;background-color:transparent;font-weight:400;font-style:normal;font-variant:normal;text-decoration:none;vertical-align:baseline;white-space:pre;white-space:pre-wrap;\">Now, here's the game-changer: this balanced plate isn't just about eating; it's your secret weapon against anxiety. Consider it your anxiety superhero. When you nourish your body with the right stuff, you're giving your brain the strength to stay calm and collected. The mix of good foods helps maintain a steady mood, preventing those anxiety-triggering highs and lows. So, by crafting a balanced plate, you're not just having a meal; you're constructing a shield against anxiety, giving yourself the best chance at a calm and balanced life.</span></p>"
}