The Dietary Goal is....
To maintain a state of positive health and optimal performance by maintaining ideal body weight
To have an adequate intake of all nutrients and prevention of deficiency diseases
Prevention of chronic diet- related disorders
Whole Grains - the fiber is retained, enabling delayed digestion & subsequent absorption (E.g. Whole-wheat flour, oatmeal, whole wheat bread and brown rice)
Refined Grains - fiber is removed, resulting in faster digestion & absorption (E.g. Maida, vermicelli, semolina, white bread) Remember..... Colour is not a sign of whole grain
Food products labeled as "multi-grain," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products .
Select fresh fruit or vegetables rather than juice
Eat the skin and membranes of washed fruits and vegetables
Choose bran and whole grain breads/cereals daily
An increase in fiber should be accompanied by an increase in water
Limit intake of processed foods and increase fresh ones.
It is better to get fiber from foods rather than fiber supplements as foods are more nutritious
No fat or oil can be consumed in unlimited quantities
No fat or oil is "totally safe"
Have combination of oils
Keep changing your oil every month
Limit total consumption of oil or fat to 0.5kg/month/person
Avoid deep or shallow fried foods
Avoid reuse of oil, which is used for frying
Water is rightly called the "silent nutrient." Next to oxygen, water is most needed for life
It maintains body temperature
It carries nutrients to the cells and remove wastes from the cells
It forms lubricating fluids for joints and cushions organs
Being thirsty is not always an indicator for body's need for water. It's important to keep drinking during the day even if you're not thirsty
Is it Healthy.....It can be Made Healthy!
Table tips: Choose food wisely
Ask for the dish recipe
Order for what you need
Eat slowly
Watch your serving size
Watch out for words like Jumbo, giant, deluxe
Ask for substitutions (e.g. order fruit salad to substitute for an ice-cream)
Limit alcohol.
From the Food Labels
Know the... Serving size
List of different ingredients
Quantity of various nutrients
Watch out for claims like...
Sugar-free
"No added sugar"
Fat-free
Eat a wide variety of foods every day
Space out your meals
Eat high-fiber foods
Trim the fat
Use less added sugar & salt
Do not skip meals
Eat your meals at approximately the same time each day
If you need a snack, space it approximately 2-3 hrs before or after a meal
Aim for moderate and consistent portions of food at each meal
