Western Lunch and Snack A balanced diet is very important Lunch is usually a meal eaten in a hurry in the middle of a busy day. We tend to choose foods that are quickly prepared and convenient to eat. However, lunch can still be delicious as well as healthy. It depends on your choice. The following are some tips for a healthy and enjoyable lunch. A Balanced and Healthy Diet why ? maintain optimal nutritional status basis for growth, repair and other body functions prevent chronic illnesses such as hypertension, heart diseases, diabetes and obesity how ? eat a variety of food follow the food pyramid and eat the right amount of food * a lot of cereals or grain products * more vegetables and fruits * moderate amount of lean meat/poultry /fish/ egg /bean/ dairy product * less sugar, salt and oil drink 6-8 cups of fluid (including water, milk, fresh juice, clear soup and tea) each day choose cooking methods wisely * grill, steam, poach, boil or microwave methods are better than frying * frying in non-stick pan requires less oil minimize or avoid animal fat such as lard, butter for cooking. Use vegetable oil e.g. rapeseed oil, olive oil instead   Choices for Western Style Lunch choose more often choose less often salad fresh vegetables and fruits roast meat slices with skin removed and visible fat trimmed chicken pea, kidney bean low fat dressing canned fruits, preserved vegetables such as pickles preserved meat such as bacon, sausage, ham butter fried crouton thick salad dressing made of cream, cheese and egg soup split pea, lentil or lean meat in a non-cream based soup such as broth, borsch or minestrone cream based soup such as clam chowder and cream of chicken potato boiled, baked potato French fries, hash brown potato vegetables fresh vegetables such as cauliflower, asparagus, broccoli, brussels sprout, cabbage, carrot, pea, bean, tomato pickled, preserved or canned vegetables cooked with butter/margarine or served with thick sauce cereals brown rice, red rice, oatmeal or bran cereals with skimmed milk instant noodles, pasta or rice in thick cream sauce/gravy sandwich wholemeal bread, bagel and pita bread fresh vegetables e.g. lettuce, tomato and cucumber hard-boiled egg /egg white roast meat, for example, chicken, turkey, beef, with visible fat trimmed tuna in water-pack pastry, croissant butter/margarine/mayonnaise fried egg/scrambled egg luncheon meat, sausage, bacon tuna in oil-pack meat/poultry/fish roast meat or poultry with skin removed and visible fat trimmed meat substitutes, for example, pea, lentil, bean, tofu chicken wing, deep fried fish finger preserved meat such as bacon, sausage and luncheon meat dairy product low fat / skimmed cheese, low fat / skimmed yoghurt skimmed milk, low fat milk full cream cheese, full cream yoghurt whole milk, evaporated milk, condensed milk dessert sorbet fresh fruit ice-cream cheese cake drinks unsweetened fresh fruit juice, water, low fat / skimmed milk sweetened juice, soft drink Healthy Snacks snacks are sometimes helpful in meeting the energy and nutrient requirement of the day choose snacks which are nutritious and with as little fat, salt and sugar as possible it is preferable to have snacks at least 2 hours before meal-time and about the same time every day make sure that snacks do not take away your appetite for more nutritious meals Healthy snacks Unhealthy snacks whole wheat cracker cake, cookies, wafer, cream-crackers cereal bar, sandwich with lettuce and tomato instant noodle, cup noodle, doughnut, croissout baked potato hash brown, french fries hard boiled egg deep fried chicken wing, sausage, samosa green salad, fruit salad pudding low-sugar soya bean milk or skimmed milk/low fat milk milk shake low fat /skimmed yoghurt, sorbet ice-cream unsalted nut, raisin, fresh fruit candies, chocolate low fat popcorn, non-sweetened breakfast cereal chips Conclusion Healthy eating is the cornerstone of good health. Healthy lunch and snacks can be achieved by eating the right kind and the right amount of food. If packing your own lunch is not practicable, healthy options may be available in school canteens and fast food shops. Be determined and get started to have healthy lunch and snacks!