INPUT ARTICLE: Article: Most pre-packaged foods have unnatural chemical additives and preservatives, and often contain unhealthy saturated or trans fat. It is almost always better to eat food you prepare at home, where you can control the ingredients. Most pre-packaged foods are also higher in calories and fat, especially saturated trans fats. Dieticians recommend eating slowly, which helps you recognize when you are full. When you continue to eat after your hunger has been satisfied, you are ingesting a lot of calories that easily could have been avoided. Limit calories to 2,000 kcal/day. If you are trying to lose weight, try cutting down to 1,800 kcal/day. Never consume fewer than 1,200 kcal/day. One serving of meat, fish, or poultry should be about 3 ounces, when cooked, or about the same size as the palm of your hand. A serving of cooked pasta should be about half a cup, or roughly the size of a scoop of ice cream. One serving of grains is equal to one slice of bread. One pancake or one waffle equals one serving, which should be about the same size as a typical slice of bread. One cubed serving of cheese is roughly the same size as your entire thumb. One serving of vegetables or fruit is about the size of your fist. A healthy serving size of cooked rice is about enough to fill a standard cupcake wrapper. Try to make half of your plate consist of vegetables. Restaurants often serve food in unusually large portions. Sharing one entree between two people is a good way to ensure proper portion size and save money as well. Although it is not imperative to eliminate meat from your diet entirely, reducing the amount you eat will have a positive effect on your health. Many meats are high in calories and contain a large percentage of fat. Red meats especially have been linked to clogged arteries, higher cholesterol, and heart problems. Oatmeal, brown rice, and whole-wheat bread contain fiber, which is essential to a healthy digestive tract. Whole grains also contain B vitamins, which boost energy and metabolism. Nuts and seeds contain vitamin E and other nutrients that aren't readily found in other foods. Legumes such as peanuts, lentils, beans, and soybeans also provide fiber, as well as protein, iron, folate, and other important nutrients.

SUMMARY: Limit packaged foods. Watch those portion sizes. Share an entree. Eat less meat. Eat more whole grains. Snack on nuts, seeds, and legumes.

INPUT ARTICLE: Article: If someone has repeatedly asked you out and you have repeatedly declined, say something like, "I've already told you I'm not interested in going out. It makes me uncomfortable that you keep asking me." Chances are this will stop the person from asking you out againperhaps they didn't realize their advances were making you uncomfortable to begin with. If someone tries to argue with you or convince you that you should go out with them after you've already expressed you do not want to, it is okay to say something like, "I'm just not interested," and walk away or stop responding to emails or texts. You could even say something like, "I'm not interested in going out with you, and I feel like you aren't listening to me when I say so. Please don't contact me again." If you feel like you owe someone a date because they are nice or did something for you, keep in mind that you get to decide who you spend time with. If your gut is telling you it's not a good fit, listen to that. Trust your instincts and remember that you don't need to give anyone an excuse for why you don't want to go on a date with them if you don't want tosimply not feeling it is reason enough. If you're in a conversation with somebody who is making you feel uncomfortable and isn't taking your cues that you don't want to go out with them, it may be time to make up that fake significant other. Say something like, "I'm actually involved with someone else." You could also say something like, "I'm traveling a lot for work lately and don't have the time or energy to date anyone right now." While it isn't ideal to lie, if you feel like someone isn't going to take you at your word that you're not interested, it may be the quickest way to end a conversation. If someone won't take "no" for an answer and persistently asks you out after you've expressed that they're making you uncomfortable, tell somebody and consider filing an official complaint with the police. The police may not be able to do anything, but if you make a record and the person continues to harass you, you could end up being able to get a restraining order against them. If anything, making the report will hopefully communicate to that person that their actions are inappropriate. If you're a teen, make sure to tell your parents or a trusted adult about the harassment. They may be able to intervene on your behalf or help you make an official report with the police department. If someone is harassing you online or via text, take screenshots of those messages so you can use them as evidence of the harassment.

SUMMARY:
Use direct language with someone who won't take "no" for an answer. End the conversation with someone who tries to argue with you. Remember that you are not obligated to spend time with anybody. Give a fake excuse if you feel uncomfortable. Report harassment to the officials.