HEALTHY LIFESTYLE PROGRAMME Ministry of Education Malaysia In collaboration with Nestlé Products Sdn. Bhd. & Universiti Putra Malaysia

Transcription

1 HEALTHY LIFESTYLE PROGRAMME Ministry of Education Malaysia In collaboration with Nestlé Products Sdn. Bhd. & Universiti Putra Malaysia TOPIC 8: Plan Your Healthy Menu Objective 1: To plan a balanced daily food intake Objective 2: To determine healthier food preparation methods 1

2 Review of Topic 3 1. Do you still remember the BMV Concept? 2. Is your diet now based on the BMV concept? TOPIC 3: Healthy Eating 2

3 Planning Meals Based On The BMV Concept Balanced Choose food from all food groups Eg: Rice + meat + vegetables + fruits + yogurt Moderation Eat according to the recommended serving size Eg: Total food consumed should be based on the size of the pyramid at each level Variety Select a variety of food within the same food group Eg: Breakfast à Bread Lunch à Rice Dinner à Noodles 3

4 Number of Servings Based On Daily Energy Requirements Daily energy requirement Food group Rice, noodles, bread, cereals, cereal products and tubers Vegetables Fruits Fish, poultry, meat, eggs and legumes Milk & dairy products 1500 kcal s diet kcal s diet kcal s diet Meat/Chicken: ½ Fish: 1 Legumes: ½ Meat/Chicken: 1 Fish: 1 Legumes: 1 Meat/Chicken: 2 Fish: 1 Legumes:

5 Activity for Objective 1 Kumpulan makanan 1. Distribute the Daily Meal Planning exercise to each student. 2. Complete the exercise based on the food choices in the next slide. Note: Eating supper is not s encouraged as it can increase the risk of obesity. 5

6 Food Choices Based On Food Groups Rice, noodles, bread, cereals, cereal products and tubers Vegetables Fruits Fish, poultry, meat, eggs and legumes Milk & dairy products 2 slices of white bread 1/2 cup of spinach (cooked) 1 slice of red watermelon 2 eggs 1 cup of Yogurt (200ml) 6 pieces of biscuits 2 medium tomatoes 2 bananas (emas) 1 fish 1 glass of milk 2 scoops of rice 1/2 cup of cabbage (cooked) 1 orange 2 pieces of tauhu 1 piece of cheese 1 cup of breaksfast cereal 1 cup of fresh greens 1 slice of papaya 1 piece of drumstick 1 bottle of cultured drink 1 cup of noodles 1/2 cup of brinjal (cooked) 8 grapes 2 pieces of beef Note: The pictures of food above represent one serving size for each food group. 6

7 The importance of planning your daily food intake 1. Obtain all the required nutrients 2. Avoid excessive food consumption 3. Prevent the habit of skipping main meals 7

8 Healthy and Unhealthy Cooking Method Stir-fry Steam Boil Barbecue Grill Soy Sauce Spicy Tomato Paste (Masak merah) Deep-Fried Coconut milk (Masak lemak) Chilli Shrimp Paste (Belacan) 8

9 Effects of Cooking Methods on Health Unhealthy Unhealthy Healthy Deep-Fried Coconut milk Chilli shrimp paste Soy sauce Spicy tomato paste Boil Steam Grill Barbecue Stir-fry Food cooked in high amount of oil/fats Food cooked in moderate amount of oil but sauces added which increases salt intake Food cooked without oil or with a small amounts of oil Increase the risk of obesity and heart disease Increase the risk of high blood pressure Reduce the risk of chronic diseases 9

10 Individual Activity for Objective 2 1. Distribute the menu evaluation exercise form. 2. Review and evaluate the menu based on the questions provided. 10

11 Conclusion Ensure that you plan and consume food based on the BMV concept: - Choose food from all food groups - Eat according to the recommended serving size - Select a variety of food within the same food group Choose food that has been prepared with healthier cooking methods 11