The document discusses healthy eating and meal planning. It recommends following the food pyramid as a guide for healthy food choices. Some key points include eating a variety of foods with an emphasis on carbohydrates, vegetables, and fruits; controlling portions; drinking water; and being physically active. Meal planning should consider individual preferences, budget, and ingredients available. The goal is to choose foods that provide energy and nutrients while limiting sugar, fat, salt, and calories.

1. Meal Planning
Eat Right
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3. The way to stay healthy and keep fit
Refer to the Food Pyramid
Set your eating goals
Eat the right foods
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4. How can you make
healthy food choices?

5. 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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6. 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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7. Why should we take Sufficient carbohydrates?
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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8. •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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9. Why should we take more vegetables and
fruits?
They are rich in vitamins, minerals,
and fibers, which help us stay
healthy and away from diseases.
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10. Why should we take more fibre-rich foods?
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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11. Why Should We Take an appropriate amount
of Foods with protein?
They help build the body and repair
cells.
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12. •Eat more bean
products, beans, and
nuts
•Eat more fish,
chicken/poultry,
and lean meats
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13. 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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14. 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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15. 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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16. 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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17. Meal planning
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18. Ages and
Genders
Eating Habits, Physical
Number of Statuses
People
Considerations
Individual and Physical
Family Activity
Preferences
Levels
Weather
Conditions
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19. 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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20. Means of Enhancing one’s
Appetite
•Food appearance
•Food aroma, flavor, and
texture
•Dining surroundings and
ambience
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21. 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
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22. 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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23. 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
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