 Fluid: 4 - 5 glasses

https://www.chp.gov.hk/en/static/90017.html  
The Food Pyramid – A Guide to a Balanced Diet Healthy Eating Food Pyramid for Children (aged 6 to 11)
 Grains: 3 - 4 bowls
The Healthy Eating Food Pyramid  Vegetables: at least 2 servings
Balanced diet is a key to stay healthy. Follow the "Healthy Eating Food Pyramid"  Fruits: at least 2 servings
guide as you pick your food. Grains should be taken as the major dietary source.  Meat, fish, egg and alternatives: 3 - 5 taels
Eat more fruit and vegetables. Have a moderate amount of meat, fish, egg, milk  Milk and alternatives: 2 servings
and their alternatives. Reduce salt, fat/ oil and sugar. Trim fat from meat before  Fat/oil, salt and sugar: eat the least
cooking. Choose low-fat cooking methods such as steaming, stewing, simmering,  Fluid: 6 - 8 glasses
boiling, scalding or cooking with non-stick frying pans. Also reduce the use of  
frying and deep-frying. These can help us achieve balanced diet and promote Healthy Eating Food Pyramid for Teenagers (aged 12 to 17)
health.   Grains: 4 - 6 bowls
How much of different kinds of food should I eat to stay healthy?
 Vegetables: at least 3 servings
 
 Fruits: at least 2 servings
Eat the Right Food
Since different foods have different nutritional values, it is not possible to obtain all  Meat, fish, egg and alternatives: 4 - 6 taels
the nutrients we need from a single food. According to the Healthy Eating Food  Milk and alternatives: 2 servings
Pyramid, we have to eat a variety of foods among all food groups as well as within  Fat/oil, salt and sugar: eat the least
each group in order to get different nutrients and meet our daily needs.  Fluid: 6 - 8 glasses
   
Eat the Right Amount Healthy Eating Food Pyramid for Adults
Neither eating too much nor too little is good for our health. Every day, we need a  Grains: 3 - 8 bowls
specific amount of nutrients to maintain optimal health. If we do not eat enough,  Vegetables: at least 3 servings
under-nutrition and symptoms of deficiency are likely to develop; while over-  Fruits: at least 2 servings
nutrition and obesity can be resulted when we consume an excessive amount of  Meat, fish, egg and alternatives: 5 - 8 taels
any type of food. Therefore, we have to eat right amount of food to stay healthy.  Milk and alternatives: 1 - 2 servings
   Fat/oil, salt and sugar: eat the least
Healthy Eating Food Pyramid  Fluid: 6 - 8 glasses
 Eat Most - Grains  
 Eat More - Vegetables and fruits Healthy Eating Food Pyramid for Elderly
 Eat Moderately - Meat, fish, egg and alternatives (including dry beans)  Grains: 3 - 5 bowls
and milk and alternatives  Vegetables: at least 3 servings
 Eat Less - Fat/ oil, salt and sugar  Fruits: at least 2 servings
 Drink adequate amount of fluid (including water, tea, clear soup, etc)  Meat, fish, egg and alternatives: 5 - 6 taels
every day  Milk and alternatives: 1 - 2 servings
   Fat/oil, salt and sugar: eat the least
Healthy Eating Food Pyramid for Children (aged 2 to 5)  Fluid: 6 - 8 glasses
 Grains: 1.5 - 3 bowls
 Vegetables: at least 1.5 servings Remarks
 Fruits: at least 1 serving  1 tael is equivalent to about 40 grams (raw meat).
 Meat, fish, egg and alternatives: 1.5 - 3 taels  The above recommendations are intended for healthy individuals only.
 Milk and alternatives: 2 servings Those with chronic diseases and specific nutritional needs should
 Fat/oil, salt and sugar: eat the least
 consult their family doctors and dietitians for individualised dietary
recommendations.
  FOOD LABELS
Food Exchange List: The nutrition facts label on your favorite breakfast cereal tells you it's full of
1 bowl of grains is equivalent to: vitamins and minerals. So it must be healthy, right?
 Cooked rice, 1 bowl Just because a food is high in vitamins doesn't mean it's healthy overall. Sure, it's
 Cooked noodles, 11⁄4 bowls great that your favorite cereal gives you a shot of vitamins and minerals. But what
 Bread, 2 slices if it's also loaded with sugar?
Eating healthy means choosing lots of different types of food throughout the day to
1 serving of vegetables is equivalent to: get all the nutrients you need, such as vitamins, minerals, carbohydrates, fiber,
 Cooked vegetables, 1⁄2 bowl and — yes — even fat.
 Raw vegetables, 1 bowl So how do you figure all this out? Thank goodness for food labels!

1 serving of fruit is equivalent to: Your cheat sheet to good eats

 Medium-sized apple, 1 piece Labels give you information that can help you decide what to choose as part of an
 Kiwi, 2 pieces overall healthy eating plan. For example, it may be ok to eat a sugary cereal if you
make up for it by not eating much sugary stuff for the rest of the day. Checking the
 Fruit cuts, 1⁄2 bowl
labels on foods can alert you when a food is high in something like sugar so you
1 tael of meat is equivalent to:
can be prepared to make tradeoffs.
 Cooked meat, 4-5 slices
Food labels provide more than just nutrition facts, though. They also tell you what's
 Egg, 1 piece in a packaged food (i.e., the ingredients). Some food labels also state which
 Silky tofu, 1 piece country the food came from, whether the food is organic, and certain health claims.
1 serving of milk and alternatives is equivalent to:
 Low-fat milk, 1 cup (240ml) So who decides what information goes on a food label? In the united states, it's the
 Low-fat cheese, 2 slices food and drug administration (fda) and the department of agriculture (usda). These
 Low-fat plain yogurt, 1 pot (150ml) agencies require that all food labels show the same nutrition and health
information. This allows consumers to compare different foods and make the
RECOMMENDED gram OF NUTRIENTS PER EXCHANGE choices that are right for them.
Food Exchange CHO CHON FATS The fda and usda regulate any health claims that companies make on their food
Veg. A & B 3 1 0 labels. When a food says "light" ("lite") or "low fat" on the label, it must meet strict
government definitions in order to make that claim. Foods that are labeled "usda
Fruits 10 0 0 organic" are required to have at least 95% organic ingredients.

Milk 12 8 Skim: 0, Low-fat: 5, Making food labels work for you

Whole: 8 The first step in making food labels work for you is to look at the entire label. If you
Rice 23 2 0 focus on only one part — like calories or vitamins — you may not be getting the full
story, like how much sugar or fat is in the product. (check out our mac and cheese
Meat 0 8 Very lean: 0-1, Lean: example below to see why the full story is important.)
3; Med- fat: 5; High-
fat:8  Serving size
Sugar 5 0 0 Always start with the serving size amount. That's because all the information on
the rest of the label — from calories to vitamins — is based on that amount.
Fats 0 0 5 Take note of how much a serving is (e.g., 1 cup, 8 oz). Sometimes a serving size
will be way less than you're used to eating — like only half a cup of cereal. So
make sure you check what it is!
The label will also list how many servings are in the package. Even things that
seem like they'd be a single serving, such as a bottle of juice or packet of chips,
may contain more than one serving. If you eat or drink the whole thing, you're
getting more vitamins and minerals but you're also getting way more calories,
sugar, fat, and other stuff that you might not want.
Calories
A calorie is a way to measure how much energy a food provides to your body. The
number on the food label shows how many calories are in one serving of that food.
To get a rough idea of how many calories you need to eat each day, check out the
personalized plan calculator on the u.s. government's choosemyplate website.
The calories from fat number tells you how many calories in that serving come
from fat. For most people, about 30% of all the calories they eat in a day should
come from fat. So if you eat 2,000 calories a day, about 600 of these calories
should come from fat.
More stats to know-Percent daily value
These percentages show the amounts of nutrients an average person will get from
eating one serving of that food. For the purposes of food labels, the government
chose an "average" person as someone who needs 2,000 calories a day. So if the
label on a particular food shows it provides 25% of vitamin d, that 25% is for a
person who eats 2,000 calories a day.
The percent daily value information can be complicated. But one thing it makes
easy is showing at a glance if a food is high or low in a particular nutrient. Here's
how:
 If a food has a daily value of 5% or less of a nutrient, it is considered to be low
in that nutrient.
 A food is a good source of a nutrient if the percent daily value is between 10%
and 19%.
 If the food has 20% or more of the daily value, it is considered an excellent
source of that nutrient.
Fat
Total fat shows how much fat is in a single serving of food. Although eating too
much fat can lead to obesity and health problems, our bodies do need some fat
every day. Fats are an important source of energy and provide insulation and
cushioning for the skin, bones, and internal organs. Fat also distributes and helps
the body store certain vitamins.
Fat is usually measured in grams. A good rule of thumb for keeping to the 30%
calories from fat rule is to check the label and choose foods that have less than 3
grams of fat or less for every 100 calories in a serving.
Some fats are better than others. Unsaturated fats, which are found in vegetable
oils, nuts, and fish, are often called "good fats." that's because they don't raise
cholesterol levels like saturated fats and trans fats do. Both saturated and trans
fats are considered "bad" because they can increase a person's risk for developing
heart disease. These types of fat are solid at room temperature (picture them
clogging your arteries).
Saturated fats usually come from animal products like cheese, meats, and ice
cream. Trans fats are naturally found in these foods too, but they are also in
vegetable oils that have been specially treated (hydrogenated) so they are solid at
room temperature — like shortening. The amount of saturated and trans fats that
are in a food are shown below total fat on the nutrition facts label. Less than 10%
of calories should come from saturated fats and try to keep trans fats as low as
possible.
Cholesterol
Cholesterol isn't entirely bad for you — it's important to production of vitamin d and
some hormones, and to building many other substances in the body. The liver
manufactures most of the cholesterol a person needs, but cholesterol is also found
in the foods we eat.
Blood cholesterol comes in two major types: hdl (the "good" kind) and ldl (the "bad"
kind). Too much ldl cholesterol in a person's blood increases the risk of heart
disease. So it's a good idea for even teens to watch how much cholesterol they
eat, along with saturated and trans fats, which tend to raise levels of ldl cholesterol
in the blood.
Sodium
Sodium is a component of salt. Almost all foods contain sodium because it adds
flavor and helps preserve food. Processed, packaged, and canned foods usually
have more sodium than freshly made foods.
Small amounts of sodium keep proper body fluid balance. Sodium also helps the
body transmit electrical signals through nerves. But too much sodium can increase
water retention and blood pressure in people who are sensitive to it.
Total carbohydrate
This amount covers all carbohydrates, including fiber and sugar. The best sources
of carbohydrates are fruits and vegetables, along with whole-grain foods like
cereals, breads, pasta, and brown rice. Most of your daily calorie intake should
come from carbohydrates.
Sugars are found in most foods. When a food contains lots of sugar, the calories
can add up quickly. Soda, snack foods and other foods that are high in added
sugar are considered "empty calories" because they usually don't offer a lot of
other nutrients.

Sugars are listed separately under total carbohydrates. Checking sugar quantities
on labels can be really eye opening. Often there's way more than you'd expect. For
example, sometimes manufacturers cut back on fat but add sugar to keep a food
tasting good. With a little label study, you may notice that some low-fat foods have
nearly as many calories as their regular versions.
Fiber
Fiber is not digested and helps keep your digestive system healthy. Fiber can also
help reduce cholesterol levels. Best of all, fiber has no calories and it can help you
feel full. So check the label and pick foods that have at least 3 grams of fiber per
serving.
Protein
Most of the body — including muscles, skin, and the immune system — is made
up of protein. If the body doesn't get enough fat and carbohydrates, it can use
protein for energy. So be sure the foods you eat give you some protein.
Vitamins and minerals
It goes without saying that you want to choose foods that are high in a variety of
vitamins and minerals. The fda requires food manufacturers to include information
about vitamin a, vitamin c, calcium and iron. Sometimes you'll see other important
vitamins and minerals listed on the label, especially if the product contains
significant amounts. Some vitamins — like vitamin c — are water soluble, which
means that the body can't store them so they need to be consumed daily.
Food labels can't tell you what foods to eat — that's your decision! But they can
help you find foods that taste good and treat your body right.
https://kidshealth.org/en/teens/food-labels.html
MEAL PLANNING  number of calories.
Planning meals that contain all the essential nutrients is the first step toward a
nutritionally adequate dietary intake.
Nutrient losses occur in food handling, cooking and service.
Meal Planning = is deciding in advance what you will eat for a period of time,
generally about 1-2 weeks
=  a tool that helps you plan a healthy menu.
= a process of selecting and combining of foods that would deliver a full array of
nutrients.
= a process of deciding what should be eaten at each meal.
Meals – should be look good, smells good and tastes good.
IMPORTANCE OF MEAL PLANNING
1. Have a healthy foods on hand
2. Make a fewer trips to the  grocery store
3. Increase the variety of foods you eat at each week
4. Saves time, money and stress
5. Improve the quality of your diet.
MEAL PLANNING PRINCIPLES:
1. Adequacy = means that the diet provides sufficient energy and enough of
all the nutrients to meet the needs of healthy people. The 
For example – the essential nutrient IRON. Each day the body losses some iron,
so people have to replace it by eating foods that contain iron. A person whose diet
fails to provide enough iron-rich foods may develop the symptoms of iron-
deficiency anemia – weakness, tired, listless, have frequent headaches.
2. Balance – the art of balancing the diet involves consuming enough but not
too much of each type of food.
- or providing foods in proportion to each other and in proportion to the body’s
need.
e.g. meat, fish and poultry are rich in iron but poor in calcium.
Milk and milk products are rich in calcium but poor in iron. So to make it balance,
use some meat and use so milk to provide enough of each nutrients, but save
some space for other nutrients like fruits and veg and grains bec we need them
too. Balance ensures adequacy
3.Kcalorie (energy) Control
- management of food energy intake
- the amount of energy coming into the body from foods should balance w/ the
amount of energy being used by the body to sustain its metabolic and physical
activities.
-the key kcalorie control is to select foods of high nutrient density.
4.Nutrient Density- select foods that provide the most nutrients for the least
- A measure of the nutrients a food provides relative to the energy it
provides, the more nutrients and the fewer kcalories, the higher the nutrient
density.
e.g. cola and grapes provide about the same number of kcalories but the grapes
deliver many more nutrients.
-empty –kcalorie foods – potato chips, candies and colas. They only provide
energy(from sugar and fat) w/ little or no protein, vits and minerals.
- Nutrient density promotes adequacy and kcalorie control.
5.Moderation – foods rich in fat and sugar provide enjoyment and energy but
relatively few nutrients. In addition, they promote weight gain when eaten in
excess.
- a person practicing moderation, would eat such foods only on occasion and
would regularly select foods low in fat and sugar.
e. g. 1 ½ oz.Cheddar cheese and 1 cup low-fat milk= they give 300mg of calcium a. Include daily food guide- establish a menu pattern that includes
but the cheese has more calories (bec it has more fat) than the low-fat milk. recommended amounts of nutrients of each food group for each member of the
- Moderation contributes to adequacy, balance and kcalorie control. family.
b. Variety of choice = do not use the same meats, vegs and fruit everyday.
6.Variety –people should select foods from each of the food groups daily and vary c. Color = be sensitive to color combination
their choices w/in each food group from day to day for several reasons: = avoid meals that have the same color.
-first, diff foods w/in the same group contain diff arrays of nutrients. = use garnishes for a touch of color.
= among the fruits for example, strawberries are esp rich in vit C, while apricots are d. Flavour = do not prepare spicy or bland foods all at one meal. Combine or
rich in vit A alternate them.
-second, no food is guaranteed entirely free of substances that, in excess, could e. Preparation = use a variety preparation method.
be harmful. 5. Satiety = provide some protein and fat in each meal to allay sense of
= the strawberries may contain trace amounts of one contaminant, the cantaloupes hunger.
another. By alternating fruit choices, a person will ingest very little of either 6. Season = hearty foods such as stews and soups favoured in cold weather.
contaminant. Lighter foods in hot weather,  with the same amount of nutrients should be
-third, as the adage goes, variety is the spice of life provided.
=even if a person eats string beans frequently, the person can enjoy string beans 7. Time for food preparation = budget time for best use by planning menus
in sinigang na baboy today, adobong string beans tomorrow and salad string for several days or a weekly menu plan.
beans w/ grilled sliced tangguigue fish on the weekend. 
-Eating nutritious meal need not be boring. COMPUTATION OF TOTAL ENERGY ALLOWANCE (TEA)
Given:
FACTORS TO SUCCESSFUL MEAL PLANNING DBW: 56.7 kg (not related to above DBW)
1. Begin w/ a good breakfast = a great  number of adults: children eat an Male: 1 kcal/kg/hour Basal Needs = 1 x 56.7 kg x 24 = 1360.8 kcal
inadequate breakfast or skip it Light Activity: 60% Estimated phys Activities = 1360.8 x 0.6 = 816.48 kcal
= a change to a better breakfast habit means: TEA = 1360.8 + 816.48 = 2177.28 kcal
- Planning simple and easy to prepare, but varied meals CHO: 65% CHO = 2177.28 kcal x 0.65 = 1415.23 or 1400 kcal
- Wake up early, so there’s enough time to prepare. CHON: 15% CHON = 2177.28 kcal x 0.15 = 326.59 or 350 kcal
2. Lunch is often neglected = this can be improve by including pieces of FATS: 20% FATS = 2177.28 kcal x 0.20 = 435.45 or 450 kcal
fruit at hand rather that drinking soft drinks. Fuel Factor
3. Dinner patterns = members of the family should be together and make up CHO: 4 kcal/gm CHO = 1400 kcal / 4 = 350 gms
for any deficiencies that might occurred earlier in the day. CHON: 4 kcal/gm CHON = 350 kcal / 4 = 87.5 0r 90 gms
FATS: 9 kcal/gm FATS = 450 kcal / 9 = 50 gms
FACTORS TO CONSIDER IN MEAL PLANNING
1. Family composition = adjust amounts for children, teenagers, pregnant Grams for each Exchange List: Veg A, B: 3, 1, 0; Fruits: 10, 0, 0; Milk: 12, 8, 5/10;
and lactating women. For persons w/ less energy requirement ( elderly & women), Rice: 23, 2, 0;
select food high in nutritive value. Meat: 0, 8, 5; Sugar: 5, 0, 0; Fats: 0, 0, 5
2. Meal patterns – it is helpful in planning menu but consider the family’s Note: 2 exchanges group A vegetable is equal to 1 exchange group B vegetable.
habit and needs.
For example for breakfast, the traditional pattern recommended by nutritionist are:
Fruit, egg or substitute, bread or rice, hot beverage.
Good menu for lunch and supper:
Meat, fish, poultry, Veg, rice, fruit / dessert.
3. Food costs and budgeting = food selection for economy
4. Variety of meals