Successfully reported this slideshow.
We use your LinkedIn profile and activity data to personalize ads and to show you more relevant ads. You can change your ad preferences anytime.

A3 Nep Wb (Eng) Ng

582 views

Published on

Published in: Self Improvement, Business
  • Be the first to comment

  • Be the first to like this

A3 Nep Wb (Eng) Ng

  1. 1. Be A Smart Head-Cook Of Household Taught by a Registered Dietitian
  2. 2. ____________________’s Food Pyramid Fill in what you ate yesterday, and set a “SMART” goal for tomorrow。 Examples Recommendations Your Goal Breakfast︰ 6 oz or equivalent ________ oz or Grain equivalent 2 ½ Cups ________Cups Veggies Lunch︰ 1 ½ Cups ________Cups Fruits Snack︰ 3 Cups or 3 oz ________Cups Dairy or equivalent Dinner︰ 5 oz or equivalent ________ oz or Meat/Bean equivalent Exercise(min)︰ At least 60 minutes ________ Min Exercise
  3. 3. Functions Examples Monounsaturated Lowers cholesterol when it replaces Olive oil, canola oil, grape seed oil Fats saturated fats in an average daily diet Nuts and Seeds, Lean Meat, Avocado Polyunsaturated Lowers cholesterol when it replaces Salmon and Tuna Fats saturated fats in an average daily diet May be more effective than monounsaturated fats Omega-3  Linked to baby brain and eye development Tuna, salmon, mackerel in utero and during the first 6 months of life Nuts and flaxseed, Soy foods  Helps strengthen the immune system, Green leafy vegetables, Legumes, helps growth in the brain and nervous Walnuts, Breastmilk system  May be good for rheumatoid arthritis, pain relief, morning stiffness and inflammation  Helps to protect adults from heart disease Omega-6 Protects against heart disease by helping Vegetable oils like sunflower, groundnut control bad cholesterol (peanuts), canola and soy Saturated Fats Increases the amount of bad cholesterol in Animal products, like meat fat, palm and the body coconut oil and dairy Trans Fats Increases the amount of bad cholesterol in Commercially-made cakes, biscuits the body and reduces the amount of food Shortening, margarine cholesterol Processed foods such as ready-made meals, snack foods, chips, chocolate bar, processed meat and dairy products
  4. 4. True False 1. I am a woman, and gave birth to a 9 lbs baby before. 1 0 2. My siblings have diabetes. 1 0 3. My parents have diabetes. 1 0 4. I am over-weighted 20 pounds. 5 0 5. I am 65-year-old or above, and seldom exercise. 5 0 6. I am between 45 to 64-year old. 5 0 7. I am 65-year-old or older. 9 0 總分 0-2 = Low Risk 3 – 9 = Medium Risk > 9 = High Risk
  5. 5. 40 Kcal = Low Energy 100 Kcal = Medium 400 Kcal = High Energy Be Cautions!!! Nutrition Facts Serving Size 1 cup (228g) Less than ¼ of Amount Per Serving the total Calories 250 kcal Calories from Fat 110 calories is % Daily Value GOOD! Total Fat 12g 18% Saturated Fat 3g 15% Go LOW!! Trans Fat 3g % DV higher Cholesterol 30mg 10% than 20% is Sodium 470mg 20% UNHEALTHY Total Carbohydrate 31g 10% Dietary Fiber 0g 0% Sugars 5g Less than 5% is Protein 5g NOT NUTRITIOUS Vitamin A 4% Vitamin C 2% Calcium 20% Iron 4%
  6. 6. Shopping List – A list of Healthy Choices Vegetables _____ Vegetables in season _____ Fresh vegetables for salads _____ Broccoli _____ Garlic _____ Lettuce for salads _____ Onions Canned foods† _____ Potatoes _____ Beans _____ Sweet potatoes _____ Chicken broth (low sodium) _____ Tomatoes _____ Fruit (in water or its own juices) _____ Winter squash _____ Pasta sauce (low sodium) _____ Soup (low fat, low sodium) Fruits _____ Tomatoes (no added salt) _____ Apples _____ Bananas _____ Tuna in water † _____ Berries _____ Grapes Low sodium, no added sugar _____ Grapefruit _____ Lemons _____ Limes _____ Melon Dried and packaged foods _____ Oranges _____ Peaches _____ Barley _____ Beans _____ Pears _____ Plums _____ Brown rice _____ Dried peas _____ Herbs _____ Lentils Dairy _____ Nut butters _____ Nuts _____ Egg whites _____ Pasta _____ Popcorn (low fat) _____ Margarine (lite tub) _____ Raisins _____ Spices _____ Milk (skim) _____ Vegetable oil _____ Sour cream (nonfat) _____ Yogurt (fat free, lite) Condiments _____ Jam (lite) Frozen foods _____ Ketchup (no salt) _____ Frozen fruits (unsweetened) _____ Mayonnaise (low fat) _____ Frozen vegetables (plain) _____ Salad dressing (low fat) _____ Soy sauce (lite) Fish, poultry, and lean meat _____ Vinegar _____ Beef (lean) _____ Chicken Bread _____ Fish (not breaded) _____ Corn tortillas _____ Pork (lean) _____ Whole-grain crackers (low fat) _____ Turkey breast _____ Whole-wheat bread (100% whole wheat) Cereal* _____ Whole-wheat pitas _____ Oatmeal _____ Shredded wheat _____ Whole-grain cereal *3 grams (g) fiber, less than 10 g sugar

×