*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.