Sunteți pe pagina 1din 26

Nutritional Tools Meal Planning

ACY(C)_SEC3/4FNN_NOTES
Source adapted from HPB
ACY(C)_SEC3/4FNN_NOTES
Nutrition

Tools Balance with Energy in Diet Factors

ABCs of Modify Eating Out


Healthy Eating (Meal Planning) Physiological

Recommended
Dietary Share with Share with
Allowances friends friends Psychological
(RDA)

Substitute or
Healthy Diet Food with
reduce
Pyramid alternatives of
healthier Economical
ingredients
ingredients

Food Food that use


Healthier
Composition healthier
methods of
methods of Social
Table cooking
cooking
ACY(C)_SEC3/4FNN_NOTES
ACY(C)_SEC3/4FNN_NOTES
ACY(C)_SEC3/4FNN_NOTES
Another two
influences

ACY(C)_SEC3/4FNN_NOTES
4 Types of Nutritional Tools
The Healthy The ABCs of Food Recommended
Diet Pyramid Healthy Eating Composition Dietary
Table Allowances
(RDA)

ACY(C)_SEC3/4FNN_NOTES
The Healthy Diet Pyramid
Food grouped
into categories

States number
of servings in
each group

ACY(C)_SEC3/4FNN_NOTES
http://www.hpb.gov.sg/foodforhealth/article.aspx?id=2638
The Healthy Diet Pyramid
Pictorial representation

Help people to use

Each section has pictures of
representative of foods

Can see at a glance in
which category foods
belong

Do not need to read or
understand nutrition

ACY(C)_SEC3/4FNN_NOTES
The Healthy Diet Pyramid
Top means
least amount

Balanced
diets should
include all
food groups

Base means
the greatest
amount
ACY(C)_SEC3/4FNN_NOTES
The Healthy Diet Pyramid
Food

Rice and
Alternatives
Fruits and
Vegetables
Meat

Fats,Sugar and Salt

ACY(C)_SEC3/4FNN_NOTES
When HDP is converted to a pie chart, this is how it will look like on a plate
The Healthy Diet Pyramid
Currently, there is this new version of the Healthy Diet Pyramid. It is called
“Choose My Plate”. Make comparisons with the current HDP.
Which one is easier for someone to use and why?

http://www.choosemyplate.gov/

ACY(C)_SEC3/4FNN_NOTES
3 main messages
4 food
groups choices

variety Different
food Unique
nutrition
No food is value
perfect
Healthy
Diet Servings
Pyramid
balanced recommended Plant based
daily
Right amount 4 food
groups
moderation
 fat, sugar
and salt

ACY(C)_SEC3/4FNN_NOTES
The ABCs of Healthy Eating

ACY(C)_SEC3/4FNN_NOTES
The ABCs of Healthy Eating
 Fruits and
vegetables

Advice /
How to  Fats
details / and sugars
suggestions
 minerals and
vitamins
Handy
Reference examples Serving sizes
Book
Frequently
asked questions

Websites for
more information
clarify
Contains
information in
only one topic

Can add notes to


personalise
ACY(C)_SEC3/4FNN_NOTES
http://www.hpb.gov.sg/personas/download.aspx?id=1344
The ABCs of Healthy Eating
Eat Sufficient Choose and Achieve and
Choose and
Amounts of Prepare Food Maintain Body
Prepare Food
Grains, with Less Fat, Weight Within
with Less Salt
especially especially the Normal
and Sauces.
Whole Grains Saturated Fat Range.

Eat a Variety of Choose


Eat More Fruit Foods using the Beverages and
and Vegetables Healthy Diet Food with Less
Every Day Pyramid as a Sugar.
Guide.

If You Drink
Singapore Alcoholic
Dietary Beverages, Do
Guidelines So in
Moderation.

ACY(C)_SEC3/4FNN_NOTES
The ABCs of Healthy Eating
To summarize the advices briefly,

A. Lacking a nutrient
Include more fresh food containing that nutrient

B. Too much of a nutrient (especially fat, sugar, salt)


Reduce the food containing that nutrient

C. Always use healthier methods of cooking if possible


Grilling Boiling Baking Steaming
Modifying meals /
Eating out

D. Compare the daily intake with RDA with Food Composition Table and
HDP
E. Increase  or reduce portions if necessary
F. Choose lean cuts of meat rather than fatty ones

ACY(C)_SEC3/4FNN_NOTES
Body Mass Index

< 18.5 to 22.9 <

ACY(C)_SEC3/4FNN_NOTES
Food Composition Table
Tables to calculate
nutrients
and
energy value
of
dish / per portion

Allows comparison between


ingredients

Can be compared
with RDA

ACY(C)_SEC3/4FNN_NOTES
http://www.hpb.gov.sg/hpb/ere/ere070101.asp
Food Composition Table

ACY(C)_SEC3/4FNN_NOTES
Food Composition Table
Plan meal include
 a particular
nutrient

Check using
Food Not nutritious Check tables
Composition enough? for good
table sources

 Some
Calories too nutrients, e/g/
high? fat, sugar and
salt

Find alternative
ingredients
ACY(C)_SEC3/4FNN_NOTES
Recommended Dietary Allowances
(RDA)
Based on research into
average needs of
people of different
age groups

The nutrients stated


CANNOT be supplied
in one meal

Consider each meal as


part of RDA

Intended to use as a
guidance in
assessments of diets
ACY(C)_SEC3/4FNN_NOTES
http://www.hpb.gov.sg/foodforhealth/article.aspx?id=2652
Recommended Dietary Allowances
(RDA)

ACY(C)_SEC3/4FNN_NOTES
Recommended Dietary Allowances
(RDA)

RDA
Children Adolescents Adults Pregnant

0-2 2-5 5-9 Boys Girls 18-35 35+ lactating

ACY(C)_SEC3/4FNN_NOTES
Questions
If you have any problems
All the answers to the questions are to be written doing the assignment,
on foolscap paper. Please include your name, class, remember to ask at least 3
register number and date. friends to teach you instead of
letting you copy their answer.

a) Dietary Guidelines suggest that we cut down on the amount of sugar in


our diets. Give one reason for this advice .

b) List the Singapore National Dietary Guidelines and state why each is
important.

c) Choose any three of these nutritional tools and discuss how each can be
followed when planning healthy meals.

ACY(C)_SEC3/4FNN_NOTES
ACY(C)_SEC3/4FNN_NOTES

S-ar putea să vă placă și