*Recommened Food Intake For Each Family Member*

Recommened Food Intake For Each Family Member

Age of person
Mr John Lee
38 yrs old
Male
• 7 servings of rice & alternatives
• 2 servings of fruits & vegetables each
• 3 servings of meat & alternatives
• small amount of fats, oil and sugar
Complex carbohydrates
Vitamins and minerals
Proteins
Fats

Mrs Jane Lee
34 yrs old• 7 servings of rice & alternatives
• 2 servings of fruits & vegetables each
• 3 servings of meat & alternatives
• small amount of fats, oil and sugar Complex carbohydrates
Vitamins and minerals
Proteins
Fats

Jonanne
11 yrs old
Daugther• 5-6 servings of rice & alternatives
• 2 servings of fruits & vegetables each
• 3 servings of meat & alternatives
• small amount of fats, oil and sugar Complex carbohydrates
Vitamins and minerals
Proteins
Fats

Jason
6 yrs old
Son • 5-6 servings of rice & alternatives
• 2 servings of fruits & vegetables each
• 3 servings of meat & alternatives
• small amount of fats, oil and sugar Complex carbohydrates
Vitamins and minerals
Proteins
Fats

$$$Buying Tips$$$

***Buying tips on how to buy food***

There are 3 super saving tips for eating well for a budget:

 Plan before you purchase
Always check what you have at home and make a shopping list before heading to the supermarket. This keeps impulse buying at bay and helps you stay within your budget.

 Stretch your market do$$ar
Choose those food brands which has the healthier choice symbol as that food product is healthier then the food without the healthier choice symbol. Try to also choose the cheapest product in the supermarket as you want to save money. And also avoid buying imported food as they are very expensive.

 Keep it fresh and be a creative cook
Food stays fresher and taste better when stored correctly. When storing food in the fridge, put all the raw meats and fishes the selected places in the fridge.

Dinner Meal Plan for Chinese Family(Stir fried Mee Goreng with sunny side up)

Stir-fried Mee Goreng with Sunny Side Up

Ingredients:
5 eggs~(Fairprice/Pasar)
(for scramble egg and sunny side up)
2 garlic
1 shallots
2 packet of Maggi Bihun Goreng Paste~(Healthier Choice)
4 packets MAggi curry Flavour Noodle~(Healthier choice)
1 cabbage
1 carrot~sliced thinly
2 cups of water
Fish cake or prawn
2 tablespoon of Fairprice Canola oil~(Healthier Choice)
1 fresh chillie
spring onion

Methods:
1)heat 1 tbsp of oil in the pan. Add in egg. Stir to form scramble eggs. Remove from heat and set aside for later use. And then make 4 sunny side up. Remove from heat and place on a plate.

2)Heat 1 tbsp of oil again and add garlic and shallot until fragant. Add in maggi goreng paste and fish cakes or fishballs. Stir to mix

3)Add in cabbage. Pour in 1 cup of water. Let it to boil.

4)Put in maggi noodles and stir till the water dries up and the noodles soften

5)Add in carrots and scramble eggs. Stir to mix.

6)At last add in fresh chillies and spring onion, mix well.

7) Remove from heat and serve while hot.

Cooking Tips

1)Never put cooked or ready-to-serve foods on plates, cutting boards, counters, or other surfaces where you have placed raw meat, poultry, fish, or egg products without first washing these surfaces with hot, soapy water.

2)Choose recipes that aren't too complicated when you first start cooking. You don't want to be overwhelmed by a recipe that has unusual ingredients or difficult steps, or that is time consuming.

3)An apron is a good idea if you want to keep your clothes from getting dirty. (You can skip the chef's hat, but it's smart to tie back long hair.)

http://kidshealth.org/teen/food_fitness/nutrition/whats_cooking.html
21 April 2010

Health Tips

1)Prevent common infections such as food poisoning and Hepatitis A, wash your hands with soap and water, especially after using the bathroom and before eating.
2)Build strong bones! Eat calcium-rich foods such as low-fat yoghurt and milk, cheese and green leafy vegetables.
3)If you are thinking of taking dietary supplements -- think again. All we need to do is to follow the Healthy Diet Pyramid and have a balanced diet. And we will have the nutrients our body needs without taking the pills.
4)Cancers are the main cause of death in Singapore. Not all cancers are preventable but you can detect them early by knowing and recognising the symptoms, and going for regular check-ups.
http://www.hpb.gov.sg/healthtips.aspx 21April 2010

How to reduce the risks of these health-related problems?

How to reduce the effect of diet-related diseases?
 Heart Disease
 Diabetes
 Hypertension
 Obesity
 Osteoporosis

Hypertension

There are 3 easy steps to take note of:
1. Maintain a healthy weight. Statistically, the majority of the population that has hypertension is also overweight. Everybody that are slightly obese are two times more likely to develop hypertension than those that are thin. However, small amounts of weight loss can lower blood pressure considerably.
2. Eat a balanced diet. Maintaining a balanced diet will not only help in maintaining a healthy weight but will also supply you with the needed amounts to calcium, magnesium and potassium. These three minerals can have a positive affect on blood pressure.
3. Exercise Regularly. Regular exercise has been shown to strengthen the cardiovascular system and to maintain a healthy body weight.

Obesity

There are also 3 easy steps to take note of:
1. Avoid eating fatty foods as they contain lots of fats in the food and makes you gain weight easier.
2. Exercise regularly at least 3 times a week as it would increase your metabolism rate.
3. The last step is to reduce the intake of sugar and carb intake as foods that have low in fat may have higher in sugar or carbs.

Osteoporosis

There are also 3 easy steps to take note:
1. Eat and drink more food that contains calcium and vitamin D as they help build strong bones and teeth. While vitamin D helps calcium to be absorbed into the body.
2. Do not smoke as smoking decreases the bone mass and result in reduced bone mass and a higher risks of hip fractures.
3. Also do some exercise when you are free and also eat more food stuffs that contains calcium and vitamin D like low fat yoghurt, egg, soya beans etc.

Diabetes

There are also 3 east steps to take note:
1. Reduce diabetes risk factors by losing weight. If you're over 45 and overweight, your odds of having diabetes increase dramatically.
2. Exercise at least three to four times a week. Exercise is one of the best things people can do to reduce diabetes risk factors. Exercise helps the body use insulin better and process glucose.
3. Examine your blood pressure, cholesterol, and HDL (high-density lipoprotein). If your blood pressure is high, your cholesterol is over 200, and your HDL is less than 35, you are at risk for diabetes. Talk with your doctor about starting a diet and exercise program. Even a small change in diet and exercise can significantly reduce diabetes risk factors.

Heart Disease

There are also 3 easy steps to take note:
1.Eat fish like salmon, halibut or tuna two or three times each week.
2.Get plenty of fiber from fruits, vegetables and whole grains. Eat at least three servings of 100% whole grains each day.
3.Stay away from high sodium junk foods, processed foods and greasy foods.

Health-related problems

Heatlh-related diseases


What are the health-related diseases mostly cause by eating a unbalanced diet or eating unhealthily,
 Heart Disease
 Diabetes
 Hypertension
 Obesity
 Osteoporosis

As adults grow older, they have higher chance of getting these diet-related diseases especially obesity .


What is Hypertension?

Hypertension is a diseases that develops high blood pressure. Essential or primary hypertension means that no medical cause can be found to explain the raised blood pressure and represents about 90-95% of hypertension cases. Secondary hypertension indicates that the high blood pressure is a result of (i.e., secondary to) another condition, such as kidney disease or tumours (adrenal adenoma or pheochromocytoma).
http://en.wikipedia.org/wiki/Hypertension 14/4/10


What is Obesity?

Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems.
http://en.wikipedia.org/wiki/Obesity 14/4/10

What is Osteoporosis?

It is the primary cause of “shrinkage” in stature and bone fractures among the elderly. Starting in the 20’s for women and somewhat later for men, calcium is gradually lost from the bones. It results in a shortening and weakening of the long bones and greatly increases a woman’s susceptibility to fractures. This loss of calcium accelerates in women after menopause. Past 50 years, 25 to 30% of women and 15 to 20% of men suffer a shortening of the spinal column as a result of osteoporosis.

http://www.four-h.purdue.edu/foods/Diet-Related%20Diseases.htm 14/4/10

What is Diabetes?

Diabetes (diabetes mellitus) is classed as a metabolism disorder. Metabolism refers to the way our bodies use digested food for energy and growth. Most of what we eat is broken down into glucose. Glucose is a form of sugar in the blood - it is the principal source of fuel for our bodies.

When our food is digested the glucose makes its way into our bloodstream. Our cells use the glucose for energy and growth. However, glucose cannot enter our cells without insulin being present - insulin makes it possible for our cells to take in the glucose.

Insulin is a hormone that is produced by the pancreas. After eating, the pancreas automatically releases an adequate quantity of insulin to move the glucose present in our blood into the cells, and lowers the blood sugar level.

A person with diabetes has a condition in which the quantity of glucose in the blood is too elevated (hyperglycemia). This is because the body either does not produce enough insulin, produces no insulin, or has cells that do not respond properly to the insulin the pancreas produces. This results in too much glucose building up in the blood. This excess blood glucose eventually passes out of the body in urine. So, even though the blood has plenty of glucose, the cells are not getting it for their essential energy and growth requirements.
http://www.medicalnewstoday.com/info/diabetes/whatisdiabetes.php 20 April 2010

What Is Heart Disease?

Heart disease refers to the failure of the coronary circulation to supply adequate circulation to cardiac muscle and surrounding tissue. Heart disease is most commonly equated with Coronary artery disease although coronary heart disease can be due to other causes, such as coronary vasospasm.

Coronary artery disease is a disease of the artery caused by the accumulation of atheromatous plaques within the walls of the arteries that supply the myocardium. Angina pectoris (chest pain) and myocardial infarction (heart attack) are symptoms of and conditions caused by heart disease.

http://en.wikipedia.org/wiki/Heart_Disease 21 April 2010

Dinner Plan for each Chinese family member(topping)

Mixed Salad (Topping)

Ingredients
1/4 unripe papaya, coarsely chopped
1/2 pineapple, cubed
1/2 cucumber, cubed
2 red chillies, sliced
4 shallots, sliced
2 dessert spoon lime juice
1/4 tsp salt
5 lettuce leaves

Method
1. Mix all ingredients and toss well.
2. Serve on bed of lettuce.

!NUTRITIONAL QUIZ!

Nutritional Quiz

1. What are the 4 main groups in the Healthy Diet Pyramid?

Ans: .


2. Which food contains complex carbohydrates?
A. Chicken B. Potato C. Apple

Ans:


3. Name me four different methods of cooking?

Ans: .



4. What is the main nutrient in the Fruits & Vegetables group?

Ans: .



5. Name me the four different ways of frying and give me 2 reasons on how to reduce the intake of fats?


Ans: .


If you want to answer these questions, please click on comments and write your answer in it. HAVE FUN!!

Breakfast Meal Plan for the family member(chinese)

Breakfast Meal Plan
-----------------------
Mr John Lee:Two Wholemeal Bread, One Glass Of Milk, One Apple and One Egg
Mrs Jane Lee: Two Wholemeal Bread, One Glass Of Milk, One Apple and One Egg
Joanne:Two Wholemeal Bread and one egg

Jason: One Wholemeal Bread and One Glass Of Milk

HEALTHY EATING

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you. Healthy eating also means having a balanced diet and having the correct food intake based on the Singapore Healthy Diet Pyramid where most Singaporeans used it as a nutritional tool.

http://helpguide.org/life/healthy_eating_diet.htm 4/4/10

HEALTHY DIET PYRAMID

NUTRITIONAL TOOL USED MOSTLY BY SINGAPOREANS.

http://www.nutrition.sg/images/healthy_diet_pyramid.jpg 4/4/10

Minerals

Minerals in our diet can come either from plant or animal sources. Minerals originate in the soil. They are then absorbed by plants. Animals get their minerals by feeding either directly on the plants, or indirectly through other animals which feed on plants.

Examples : Potassium,,Calcium, Iron And Magnesium.

Potassium : - Facilitates the transmission of nerve impulses
-Regulate the balance of fluids in our body and helps regulate heartbeat or hear rhythm.

Examples of food : avocado, orange, honeydew, apricot, prune, banana, potato, radish, tomato, spinach, beans and beetroot.


Calcium
-needed for strong bones and teeth
-required for blood clotting
-enables proper contraction of muscles
-aids the transmission of nerve impulses.

Examples of food : blackberry, raspberry, lemon, orange, plum, prune spinach, broccoli, cabbage, celery, beans, leek, carrot and turnip.


Iron
-helps in the formation of red blood cells
-increases our resistance to disease.

Examples of Food : dried apricot, dried dates, dried rasins, prune, banana spinach, beans, peas, parsley, radish and broccoli.

Magnesium
-Important for the formation of bones and teeth
- enables the proper functioning of nerves and muscles
-helps in the production of energy for the body.

Examples of Food : prune, dried dates, dried apricot, banana, blackberry, raspberry, rasins, spinach, beans, peas, lentils, parsley, beetroot and cabbage.

Vitamins

Vitamins are organic compounds required in small amounts in our diet they are classified accordingly to fat soluble vitamins, which dissolve in fat, and water-soluble vitamins, which dissolve in water.

The Fat-soluble vitamins : Vitamins A, D and E and K
Water soluble vitamins :Vitamins B and C.

Vitamin A helps improves our ability to see in dim light and strengthens body resistance.
Examples of Food that contains Vitamin A are mango, apricot,rock melon, papaya and persimmon, tomato, carrot, spinach, broccoli and pumpkin.

Vitamin B it enables proper functioning of the heart and nervous system and help in conversion of nutrients into energy for the body.
Examples of Food that contains Vitamin B are banana, avocado,orange, rock melon, papaya, blackberry, peas, beans,broccoli and cauliflower.

Vitamin C is a highly effective antioxidant.Antioxidants are substance that help to reduce the harmful effects of free radicals in the body thus boost the body's immunity to disease and build strong bones and teeth.
Examples of Vitamin C are kiwi, orange, stawberry, lemon, blackberry, pineapple, cabbage, broccoli, cauliflower, celery and spinach