Meal Planning

Eat Right

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Refer to the Food Pyramid

Eat the right foods

Set your eating goals

The way to stay healthy and keep fit

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How can you make healthy food choices?

Make Healthy Food Choices •Learn about foods and learn to make healthy food choices

•Maintain a healthy weight

•Have regular physical activities

•Keep trying until you become a healthy eater

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Make Healthy Food Choices

•Eat a variety of foods

•Take carbohydrates as your primary focus

•Eat more vegetables and fruits

•Have regular meals

•Control your portions

•Drink more water

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They provide us with energy for activities, help us feel full, and prevents us from eating too much of

other foods.

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Why should we take Sufficient carbohydrates?

•55-60% of our daily energy supply should come from carbohydrates

•Take more fiber-rich foods, such as grains, or vegetables, like brown rice, whole wheat bread, and potatoes

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They are rich in vitamins, minerals, and fibers, which help us stay healthy and away from diseases.

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Why should we take more vegetables and fruits?

They help us feel full and resist eating too much of other foods. They are good for

preventing constipation and other intestinal diseases.

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Why should we take more fibre-rich foods?

Why Should We Take an appropriate amount of Foods with protein?

They help build the body and repair cells.

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•Eat more bean products, beans, and nuts

•Eat more fish, chicken/poultry, and lean meats

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Why Should We Take Fewer Fats?

They may cause weight problems or even obesity. Edible animal fats may raise the cholesterol level in our blood and cause heart diseases.

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Why Should We Take Less Sugar? It provides nothing but calories. Consuming too much sugar may cause tooth decay, weight problems, or obesity.

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Why Should We Take Less Salt？

Our body only needs a small amount of salt. Consuming too much salt may lead to oedema or high blood pressure.

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Why Should We Drink More Water?

Water is critical for our bodies to function normally. We lose water constantly through excretion, perspiration, and exhalation.

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Meal planning

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Considerations

Ages and Genders

Physical Statuses

Physical Activity Levels

Weather Conditions

Individual and Family

Preferences

Eating Habits, Number of People

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Considerations when Making a Meal Plan

•Preferences

•Food processing skills of the meal preparer

•Time and utensils available

•Ingredients available

•Budget

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Means of Enhancing one’s Appetite

•Food appearance

•Food aroma, flavor, and texture

•Dining surroundings and ambience

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Eating Basics •Sugar intake– less than 10% of the daily energy needed

•Fats intake – less than 35% of the daily energy needed

•Fibers intake – at least 30g on a daily basis

•Salt intake – no more than 6g on a daily basis

•Eat a variety of foods

•Eat more vegetables and fruits

•Control your portions 21/23

Meal Pattern Western style:

•One course meal(一款菜式的膳食)

•Two course meal(兩款菜式的膳食)

soup (湯)+ main course(主菜) /

main course(主菜)+dessert (甜品)

•Three course meal(三款菜式的膳食)

soup (湯)+ main course(主菜)+dessert (甜品)

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Meal Pattern Chinese style:

•One course meal(一款菜式的膳食)

•Two course meal(兩款菜式的膳食)

soup (湯)+ main dish(主菜) /

2 main dishes

•Three course meal(三款菜式的膳食)

soup (湯)+ 2 main dishes(主菜) /

3 main dishes 22/23