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The Essentials of a Healthy Diet
Healthy Eating Habits
A balanced diet and regular exercise are very important to students. A balanced diet refers to the selection of foods with appropriate portion to provide adequate nutrients and energy for the growth of body tissues, strengthening the immune system and keeping healthy body weight. Apart from taking sufficient fluid every day, eat according to the "Food Pyramid" to stay healthy.
In fact, the traditional Chinese diet where rice, vermicelli and noodles are staple food, with lots of vegetables and moderate amount of meat, minimal preserved and processed food, coupled with healthy cooking methods using little oil, is a perfectly balanced diet.
The Importance of Balanced Diet
- A balanced diet provides energy and nutrients necessary for growth and helps maintain a healthy body weight.
- Nutrition replenishment is necessary to cope with the increased demand of energy for heavy homework and physical activities.
- A balanced diet can help prevent obesity, wasting, gastrointestinal diseases and anaemia, as well as reduce chances of developing chronic diseases such as heart disease, high blood pressure, diabetes and cancer.
The types, functions and characteristics of food
| Type |
Functions and Characteristics |
Grains and Cereals
(e.g. Rice, vermicelli, noodles, bread, biscuits, cereals, corn flakes, whole- grain products) |
- Rich in starch, plant protein and moderate amounts of vitamin B and minerals.
- Main source of energy.
- Choose whole-grain food with high fibre content as it increases satiety and can prevent constipation.
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Vegetables
(e.g. Green leafy vegetable, squash, mushrooms, eggplant) |
- Rich in carotene, vitamin A and C and various minerals, able to strengthen the immune system and promote metabolism.
- Rich in fibre, which increases satiety, helps lower body cholesterol and prevents constipation.
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Fruits
(e.g. Grapes, orange, apple, pear) |
- Dark green leafy vegetables (Chinese flowering cabbage, Chinese white cabbage, kale and broccoli etc) compared with other vegetables are rich in calcium, which can strengthen teeth and maintain healthy bones.
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Meat and Beans
(e.g. Beef, pork, lamb, poultry, fish, seafood, egg, beans, tofu) |
- Meat, seafood and eggs are rich in animal protein, minerals (e.g. iron, zinc) and vitamin B complex.
- Beans and bean products are rich in plant protein and minerals (e.g. calcium, iron, phosphorus)
- Protein is the basic element of cells and helps promote growth and repair cells.
- Choose lean meat, remove the skin and fat of poultry, eat less preserved food such as barbecued food, sausages and luncheon meat.
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Milk and milk products
(e.g. low fat or skimmed milk/milk powder) |
- Milk is rich in calcium, phosphorus and protein. Calcium and phosphorus help strengthen teeth and bones.
- Choose low-fat or skimmed milk and milk products (including cheese, yogurt). Try not to use condensed milk.
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| Oil and Fats |
- Fat provides energy, maintains body temperature and facilitates absorption of vitamins A, D, E and K. It is also the basic component of cell membranes and hormones.
- Choose pure vegetable oil e.g. rapeseed oil, olive oil and avoid animal oil.
- Although pure vegetable oil does not contain cholesterol, but its fat and calories are equivalent to that of animal oil and will cause obesity if taken in excess.
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| Salt |
- Maintain balance of body fluid, but may cause high blood pressure if taken in excess.
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| Sugar |
- Provides calories, but contains little nutrients. May cause obesity and tooth decay if taken in excess.
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The Food Pyramid
| Healthy Diet: Dos and Don'ts |
| DOs: |
For a balanced diet, eat according to the "Food Pyramid" |
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Choose fresh vegetables, fruits, meat and foods with high fibre such as whole wheat grains and cereals. |
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Choose water, plain tea or clear soup when thirsty. Avoid canned soup, soft drinks and sugar-added drinks such as packet juice and lemon tea etc. |
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Set regular eating time and proportion for the three meals (breakfast, lunch and dinner) every day. Healthy snack can be arranged between two main meals. |
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Have breakfast everyday |
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Eat at home when possible as food in restaurants and fast food shops usually contains high calories, high fat and little fibre. Follow the "Food Pyramid" when eating out. |
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Pay attention to food hygiene and wash your hands before preparing food or having meals. |
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Relax when you eat and chew slowly. |
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Do regular exercise, help with the housework and develop healthy hobbies such as handcrafting, painting and stamp collecting so as to avoid eating snacks when idle. |
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Whole-day school students should bring their own lunch because catered lunch boxes usually contain a lot of oil, salt, meat and little vegetables. If you want to eat out or order a lunch box, you can:
- Choose healthy food such as rice with sliced meat and vegetables.
- Add more vegetables.
- Bring your own fruit and water or plain tea.
- Avoid adding sauce and eating animal skin as it is fattening. |
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Suggested Balanced Diet
| Type |
Daily Serving |
| 6-12 years |
12-18 years |
Adults |
| Grains and Cereals |
3-4 bowls |
3-6 bowls |
3-6 bowls |
| Vegetables |
4-6 taels
(2/3 - 1 bowl of cooked vegetables) |
6-8 taels
(1 - 1 1/3 bowl of cooked vegetables) |
6-8 taels
(1 - 1 1/3 bowl of cooked vegetables) |
| Fruits |
1-2 portions |
2 portions |
2-3 portions |
| Meat and Beans |
3-5 taels |
5-6 taels |
5-6 taels
(1 tael meat's protein ≒ 1 egg OR 1/3 medium bowl of firm tofu) |
| Milk and milk products |
2 cups |
2 cups |
1-2 cups |
Oil and Fats,
Salt and Sugar |
Eat less
Suggested intake is not necessary as they are found in many food and dishes |
(Source: Dietetic Information Centre, Hospital Authority)
Drink 6-8 cups of fluid every day (including water, plain tea or clear soup)
(1 bowl = 300 ml)
(1 cup = 240 ml)
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