1.Choose fresh food
- Choose fresh fruits, vegetables and lean meats
- Reduce consumption of processed foods, such as:
| Tinned food (examples) |
Processed / pickled food (examples) |
- Luncheon meat, corned beef, sliced pork in Szechuan style
- Preserved mustard green, preserved mustard root and shredded pork
|
- Ham, bacon, sausage
- Pork sausage, crab stick, meat balls
- Fermented cabbage, pickled vegetables
- Salted eggs、salted fish、Cantonese cured sausage
|
2.Choose low-fat food
- Lean meat and skinless poultry
- Low-fat and skimmed dairy products
- Non-fried soy products
3.Choose healthy cooking methods
- Boiling, steaming, poaching, bain-marie (water bath), baking, grilling, quick stir-frying, pan-frying
- Limit the consumption of cooking oil to 2 teaspoon max. per person in each meal
4.Eat 2 servings of fruit every day
| 1 Serving of fruit is… |
- 2 small fruit (e.g. 2 kiwi fruit, 2 plums); or
- 1 medium size of fruit (e.g. a fist-sized apple, orange); or
- ½ bowl of diced fruits (e.g. diced watermelon, dragon fruit, melon); or
- 1 tablespoon of dried fruit (e.g. raisins, apricot)
|
1 serving of fruit
Remark: 1 Tablespoon = 15 ml, 1 Bowl = 250-300 ml
5.Eat 3 servings of vegetables every day
| 1 Serving of vegetable is… |
- ½ Bowl of cooked vegetables; or
- 1 Bowl of salad vegetables
|
1 serving of vegetable
Remark: 1 Bowl = 250-300 ml
6.Choose more wholegrain / wholewheat products
- e.g. brown rice, oat, wholegrain bread
7.Eat fish at least twice a week
- Fish is rich in omega-3 fatty acids, which can help protect against heart disease
8.Choose more beans and related products
- Soybean contains no cholesterol; yet very rich in protein, iron and folate
- Non-fried soy products include: tofu, fresh soymilk film, soy milk
9.Consider plain water as your main source of fluid intake
- Water is the healthiest choice for quenching your thirst at any time
- If you want some drink other than plain water, choose low-sugar and low-fat beverages
10.Do not skip main meals (breakfast, lunch and dinner)
- Sticking to regular mealtimes
- Limit to only one healthy snack if you feel hungry between main meals
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Start with small changes, to experience the powerful significant change.
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