The document provides guidance on healthy eating by listing examples of foods to include in a weekly shopping list, such as a variety of vegetables, fruits, whole grains, lean proteins and low-fat dairy. It separates the list into categories like produce, canned goods, dried foods, frozen items, breads and cereals. The shopping list is intended to help people choose nutritious options that support a balanced diet low in sodium, added sugars and saturated fats.

1. Be A Smart
Head-Cook
Of Household
Taught by a Registered Dietitian

4. ____________________’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

5. 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

6. 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

7. 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%

8. 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