PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama

Objective 1: To determine healthier food choices

Objective 2: To determine ways of ordering food when eating out

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HEALTHY LIFESTYLE PROGRAMME Ministry of Education Malaysia

In collaboration with Nestlé Products Sdn. Bhd. & Universiti Putra Malaysia

In Collaboration with:

TOPIC 6: Choose Your Food Wisely

PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama

Review of Topic 3

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a)  What are the 5 food groups in the Malaysian Food Pyramid?

b)   Why do we need to reduce the consumption of sweetened beverages?

In Collaboration with:

TOPIC 3: Healthy Eating

PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama

Three (3) Tips For A Balanced Diet

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Choose food from all food groups

   1    2    3 Choose a variety of food from the same

food group

Do not hesitate to order healthy

choices

Example:  consume  fish  for  lunch  and  chicken  for  dinner  

I would like to order tea with

less sugar

In Collaboration with:

PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama

1. Choose Food From All Food Groups

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• Eat less

•  3 servings a day •  Eat plenty •  Main source of vitamins, minerals

and fibre to prevent diseases

• 4-8 servings a day • Eat adequately • Main source of energy for daily activities

•  2 servings a day •  Eat plenty •  Main source of vitamins, minerals

and fibre to prevent diseases

Fat, oil, sugar and salt

Fish, poultry, meat, eggs and legumes Milk & dairy products

Vegetables

Fruits

Rice, noodles, bread, cereals, cereal products and tubers

In Collaboration with:

• 1-3 servings a day • Eat in moderation • Source of protein to repair body tissues and for growth, source of calcium to develop bones and teeth

• ½-2 poultry/meat/egg a day, 1 serving of fish a day, ½-1 serving of legumes a day • Eat in moderation • Source of protein to repair body tissues and for growth

PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama

2. Choose A Variety of Food From the Same Food Group

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FOOD GROUPS MAIN RECOMMENDATIONS BENEFITS

Rice, noodles, bread, cereals, cereal products and tubers

Choose at least half of your grain products from whole grains

•  High fibre – feel full for a longer period

Vegetables Eat vegetables of various colours daily - Green (Spinach, Kiwi) - Yellow/Orange (Pumpkin,Papaya) - Blue/Purple (Brinjal, Dragonfruit) - Red (Tomato, Watermelon) - White (Mushroom, Banana)

•  Source of vitamins and minerals – prevent disease •  High fibre – reduce risk of constipation Fruits

Fish, poultry, meat, eggs and legumes

Choose the lean parts and remove skin

•  Low fat – reduce risk of heart disease

Milk and Dairy Products Replace sweetened condensed milk with low fat milk

•  Less sugar – reduce risk of obesity and diabetes

Fat, Oil, Sugar and Salt Limit consumption •  Less sugar, fat and salt

– reduce risk of chronic diseases

In Collaboration with:

PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama 6

What is whole grain?

Grains that has all three essential parts:

GRAIN HUSK (BRAN) Contains fibre and vitamin B

ENDOSPERM •  Contains carbohydrate & protein •  Source of energy

GERM •  Contains various types of vitamins

Examples of whole grain foods: Whole grain biscuits, whole grain bread, oats, barley, corn

In Collaboration with:

PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama 7

Nutrient Function

Vitamin C Strengthens the immune system to fight disease

Vitamin B12 Assists in the process of red blood cell formation (important for women after menstruation) Vitamin B6

Vitamin A Maintains skin health and reduce risk of night blindness

Vitamin D Encourages absorption of calcium

Calcium Helps to strengthen teeth and bones

Iron Helps to transport oxygen from the lungs to all parts of the body

Consume at least 3 servings of vegetables and 2 servings of fruits every day!

Functions of Vitamins and Minerals

In Collaboration with:

PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama

3. Don’t Hesitate To Order Healthy Choices

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•  Order healthy food and drinks, especially when eating out. •  Although it seems like a small matter, it is important in developing healthy eating habits.

I would like to order tea with less

sugar

In Collaboration with:

PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama

Limit Fast Food Consumption

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Generally, fast foods have high fat, salt, and sugar content. Therefore, we should: 1.  Reduce consumption to 1 or 2 times a month

2. Choose a small or medium portion 3. Choose plain water instead of carbonated drinks (high sugar content)

In Collaboration with:

PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama

Choose Smaller Portions

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Do not be influenced by the

‘save money’ gimmick

If serving size is too big, share with friends or family

members

In Collaboration with:

PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama

FOOD

ORDERING FORM

Restaurant A

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Group Activity for Objective 2

FOOD MENU Restaurant A

FOOD ORDERING

FORM Restaurant B

   1 Discuss    

and  order  

FOOD MENU Restaurant B

   2 Discuss    

and  order  

In Collaboration with:

PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama

Sample Answer for Healthy Food Choice (Restaurant A)

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FOOD MENU

Restaurant A

RESTAURANT A Reduce: Increase:

Roti canai Capati

Fried noodles Noodle soup

Fried fish / chicken / beef

Boiled, roasted, grilled fish / chicken / beef soup

Fried vegetables Stir-fried vegetables / vegetable soup

Sweet or carbonated drinks

Plain water / Fruit juice without sugar

In Collaboration with:

PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama

RESTAURANT B Reduce: Increase:

Fried chicken Roasted chicken

Double beef cheeseburger

Fish burger (Limit to one piece only)

French fries Mashed potatoes

Coleslaw Vegetable salad

Carbonated drinks Plain water

FOOD MENU

Restaurant B

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Sample Answer for Healthy Food Choice (Restaurant B)

In Collaboration with:

PROGRAM CARA HIDUP SIHAT Kementerian Pelajaran Malaysia bersama

Conclusion

•  Practice 3 tips when choosing healthy food:

1.  Choose food from all food groups

2.  Choose a variety of food within the same food food group

3.  Don’t hesitate to order healthy food

•  Order food with less sugar, less oil and less salt when eating out

14 In Collaboration with: