Principles of Healthy Eating PDF

GEN N105BF Food for Shape 營養 ∙ 養型 School of Nursing and Health Studies Principles of healthy eating Prepared by Dr. Queenie Law Today’s lecture 1. Recognize the principles of healthy eating Balanced diet Healthy Eating Food Pyramid Healthy Eating Food Pyramid for Adults Grains: 3 - 8 bowls Veget...

GEN N105BF Food for Shape 營養 ∙ 養型 School of Nursing and Health Studies Principles of healthy eating Prepared by Dr. Queenie Law Today’s lecture 1. Recognize the principles of healthy eating Balanced diet Healthy Eating Food Pyramid Healthy Eating Food Pyramid for Adults Grains: 3 - 8 bowls Vegetables: at least 3 servings Fruits: at least 2 servings Meat, fish, egg and alternatives: 5 - 8 taels Milk and alternatives: 1 - 2 servings Fat/oil, salt and sugar: eat the least Fluid: 6 - 8 glasses https://www.chp.gov.hk/en/static/90017.html Healthy Eating Food Pyramid Grains: Wholegrains Vegetables: green leafy vegetables Fruits: varieties of fruits Meat, fish, egg and alternatives: lean meat Milk and alternatives: Skimmed and semiskimmed milk Fat/oil, salt and sugar: eat the least Fluid: plain water https://www.chp.gov.hk/en/static/90017.html What is wholegrains Whole grains: entire grain seed in their original proportions Barley ( 大麥) Buckwheat (蕎麥) Corn Oats (燕麥), including oatmeal (燕麥片) Quinoa (藜麥) Rice, both brown rice and colored rice Rye (裸麦) Wheat Wild rice Regular mealtimes Breakfast, Lunch, Dinner and snack Frequent eating may lead to excessive food intake. There should be a time interval of 4 to 6 hours between main meals. Regular mealtimes (cont’d) There should not be more than one healthy snack between main meals. amount of snack should be small interval of at least 1.5 to 2 hours between the intake of snack and main meal frequent eating increases the risk of tooth decay References: European Food Information Council. (2005). The Determinants of Food Choice. Retrieved from http://www.eufic.org/article/en/expid/review-food-choice/ Contento, I. R. (2011). Overview of determinants of food choice and dietary change: Implications for nutrition education. Nutrition Education: Linking Research, Theory and Practice , 26–42.