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ECONOMIC DOWNTURN. SARS. An Analysis of the Nutrition Value of Typical White Collar Meals. Presenter: Ms Priscilla Lau Nutrition Consultant and Registered Dietician June 26, 2003. White Collars Have Higher Expectation For Healthy Food. - PowerPoint PPT Presentation
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ECONOMIC DOWNTURN
SARS
Presenter: Ms Priscilla Lau Nutrition Consultant and Registered Dietician
June 26, 2003
An Analysis of the Nutrition Value of Typical White Collar Meals
White Collars Have Higher Expectation For Healthy
FoodWorry frequent eating-out will lead to high cholesterol level and overweight problems
60% consider there is not enough choices for healthy food when eating out
restaurants, especially local tea restaurants (cha-chan-teng and fast food stores) should provide more choices for healthy food
Lack Of Healthy Choices Will Lead To Heart Problem
Breakfast with stuffed bread (like sausage bun), sandwich, canned meat, fried eggs, and Lunch with high fat meat (spare rib, beef brisket, chicken wing), all contain
high saturated fatand will raise cholesterol levelbesides gaining weight, it will also increases the chance of contracting heart disease, high blood pressure and diabetes
Other food in-take is low in fibreWhite collars in Hong Kong seldom exercise, the chance of becoming overweight and getting high cholesterol level will increase with frequent intake of high fat low fiber food
Case Study – White-Collar FemaleThe Person: Miss Chan Occupation: Secretary
Exercise Level: Infrequent Height/ Weight: 158 cm / 55kg
Energy Needed: About 1,650 calMenuBreakfast Pasta with ham 1 bowl
2 Fried eggs Bread with butter 1 sliceHot tea with milk and sugar 1 cup
Lunch Rice with beef brisket and curry sauce 2/3 plateCoffee 1 cup
Breakfast + Lunch Nutrition AnalysisEnergy About 1,208 cal ( 73% of daily need)FatSaturated fat
52.2 gram (95% of daily need )22.8 gram (138% of daily need)
Cholesterol 143 gram (48% of daily need)Fiber 3.9 gram (16% of daily need)
Case Study – White-Collar MaleThe Person: Mr Chan Occupation: Marketing Manager
Exercise Level: Infrequent Height/ Weight: 168 cm / 81 kg
Energy Needed: About 2,025 calMenuBreakfast Instant noodle with canned meat 1
bowlFried egg with sausages 1 portionBread with butter 1 sliceCoffee 1 cup
Lunch Spaghetti with fried pork chop 1 dishCoffee 1 cup
Breakfast + Lunch Nutrition AnalysisEnergy About 1752 cal (87% of daily need)FatSaturated fat
77.3 gram (115% of daily need)24.4 gram (108% of daily need)
Cholesterol 369 gram (123% of daily need)Fiber 8.7 gram (35% of daily need)
How To Eat Healthily And Economically ?
Rich in nutrition content Healthyover-nutrition will lead to health problem
Eating healthily does not mean spending a lot
Eat functional food for breakfast and lunch
Examples Of Functional Food
TomatoPrevent prostate cancer
BroccoliPrevent colorectal cancer
Low-fat/Skimmed Dairy ProductsPrevent osteoporosis
OatsPrevent heart diseases
Functional Food – OatsScientific studies have confirmed that eating oats food can help prevent heart disease
How it works:Soluble oats (Beta-glucan) absorb cholesterol-filled particles in the intestines Such cholesterol will not be “recycled” againCholesterol level will be reduced
Quantity needed3 grams of soluble fibre per day, about 70 grams of oats
Healthy Breakfast OptionsChoose breakfast food that are low in fat and high in fibre
Low-fat Prevent overweight and high cholesterol level
High-fibre Prevent constipationPromote satiety, which helps avoid over-eatingSoluble fibre can help reduce cholesterol level
Oats, whole-grain bread, fruits, unpolished rice, brown rice
Suggestions For Packed Lunch
Avoid chicken wings, or choose drumsticks instead; remove the skin
Slice or ground the meat
Fruits as dessert
Eat according to the healthy meal proportion
Healthy Breakfast/Lunch Proportion
½ Grains
1/3 Vegetables
1/6 Meat
Suggestions For Cha-chan-teng
Offer “healthy choices” in menu
“Quick-wash” meat in hot boiling water instead of oil
Do not sprinkle oil on food to make it look glossy
Less animal fat, egg butter, let the customer apply oil themselves
Meet customers’ needsprovide “skimmed evaporated milk” or “low fat milk” in drinksless oil in cooking
Suggestions For Cooking At Home
Remove fat, remove chicken skinUse skimmed milk or low fat milkRemove oil on top of soup; prepare soup with chicken with skin removed or lean meatSteam, simmer and stew; use easy-to-clean wokEat no more than 3 eggs per weekGrocery shopping according to healthy food proportion: grain > fruit & vegetable > meatChoose ingredients that can reduce cholesterol
fruitvegetableoats
Healthy Breakfast – An Example
At HomeLow fat cheese sandwich (whole-grained bread, some margarine) + freshly squeezed fruit juice
Lean meat, vegetable, brown rice noodle + plain tea
Oats in milk + wheat bun
Oat congee with lean meat + soya bean milk
Cha-chan-teng / Fast Food Store
Congee with corn and mushroom + steamed rice roll noodle (no oil) Rice noodle with chicken slices and mushroom + wheat slice (apply margarine yourself) + hot tea with milk (less milk / use low fat milk)Ham and egg sandwich (poached egg, wheat bun; no butter / a little margarine)Pasta with ham and mixed vegetable + hot coffee (less milk / use low fat milk)
* suggestion to cha-chan-teng * suggestion for cooking at home
Healthy Lunch – An Example
Packed Lunch
Spaghetti with ground meat (add mushroom + red bean + oats) + mixed vegetable
Stewed drumstick with mushroom + broccoli + brown rice
Stir-fried bamboo shoots, mushroom and dried bean curd + boiled vegetable + brown rice
Cha-chan-teng / Fast Food Store
Rice with lean roast pork + vegetable (no oil)
Japanese-styled noodle with roast pork + vegetable salad (vinegar / low fat salad dressing) + green tea
Congee with lean pork + vegetable (no oil)
Fried rice with tomato and ground meat (little oil)
* suggestion to cha-chan-teng * suggestion for preparing high fiber low fat meals at home
The End
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