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‘Healthy Eating for Primary Schoolchildren’ Talk for Parents. Central Health Education Unit Department of Health. Purpose. To enhance parents’ knowledge and skills of dietary nutrition for helping and encouraging children to foster good eating habits. Here you’re about to….
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‘Healthy Eating for Primary Schoolchildren’Talk for Parents Central Health Education Unit Department of Health
Purpose To enhance parents’ knowledge and skills of dietary nutrition for helping and encouraging children to foster good eating habits.
Here you’re about to… • Have a very precious lesson in life • to understand the importance of healthy eating • Be at the forefront of time • to know about the latest nutritional guidelines on lunch and snacks • Be smarter parents • to learn more practical skills of encouraging and educating children about choosing healthy lunch and snacks
Like this? Pictures source: Mingpao and Metropolis Daily
News clips on obesity of schoolchildren Stroke: Rising Children Killer Over 60 cases of stroke with patients under 16 years old are recorded on average every year. The figures show a rising trend. (News quoted from sina.com , 03/05/2006, translated.) Obesity Killed Kid of 286 lbs, Aged 9 Ventilation Dysfunction Complex Makes Doctors Clueless (Sing Pao Daily News, 20/05/2005, translated.)
News clips on obesity of schoolchildren Children with obesity possess risks of obstructive sleep apnoea 10 times higher than their normally weighed counterparts. (CUHK press release, 31/03/2005, translated)
Latest situation in Hong Kong • Primary schoolchildren’s obesity rate rose from 16.4% in 1997/98 to 18.7% in 2003/04 • In 2005, chronic illnesses counted 57% of the local death toll
Stroke Hypertension Heart diseases Arthritis Diabetes Energy imbalance Kcal Output <Kcal Input Main cause: Obesity
Potato chips / Shrimp crackers Ice block / Ice cream Candies / Chocolate Reasons for having too much calories… • Eating too much a quantity • Sitting much, moving less • Eating too much junk food
It affects learning ability • It increases the chance for illnesses: obesity, heart diseases, stroke, diabetes, cancer • It undermines children’s confidence, ruins their self-esteem and affects mental health: anorexia, bulimia • It causes extra burden to the medical expenses of the community Picture source: www.fathersforlife.org
EatSmart@school.hk Healthy eating starts with you!
EatSmart@school.hk Campaign Purpose • To facilitate the establishment of healthy eating habit among local primary students Objectives • To enhance schoolchildren’s and their parents’ knowledge of healthy eating • To create a healthy eating environment in school • To boost and improve schoolchildren’s knowledge, belief and behaviour regarding healthy eating
With the guidelines, we hope students can… • Achieve energy balance • Increase fruit and vegetables intake • Reduce total intake of fat • Reduce intake of sugar • Reduce intake of salt
Lunch should… provide of the nutrients that children need every day one-third
Tips on healthy lunch box Grains and cereals, vegetables andmeatshould be in the ratio of :: 1 2 3
Recommended quantity for junior and senior primary schoolchildren
What is ‘portion’? • Portion = serving • The common unit of recommended food intake • It helps maintain a balanced diet • It is used for describing the recommended quantity of food needed daily from the 5 food groups for adequate nutritional intake
One serving of grains and cereals is • ~ 1/5 bowl of plain cooked rice / rice noodles (40g) • ~ 1/4 bowl of egg noodles (40g) • ~ 1/3 bowl of cooked spaghetti or macaroni (50g) • ~ 1/2 slice of bread without crust (20g) • ~ 1 egg-sized potato (40g) contain carbohydrates, which is a good source of energy
One servingof vegetables • 1 bowl of uncooked leafy vegetables • 1/2 bowl of cooked leafy vegetables / gourds / mushrooms rich in dietary fibres, which can help improve intestinal health, blood sugar and cholesterol level, etc.
One serving of meat, legumes, eggs • 4 slices of cooked meat (as big as a mahjong tile) • 1/2 bowl of cooked legumes (board beans, kidney beans) • 1/3 bowl of hard bean curd • 1 egg 1 egg 3-4 pcs of bean curd 90g of beans 40g of meat & fish They are the primary sources of fat and protein, providing calories and essential elements for growth and development
One serving of fruit • 1 medium-sized (as big as a fist) fruit (e.g. orange, apple) • 1/2 piece of large-sized banana • 1 handful of grapes (~ 10 grapes) • 1cup (150ml) of freshly blended fruit juice • 1/2 box of unsweetened dried fruit Orange Mango Mandarin Grapefruit Pomelo Strawberry They are rich in dietary fibres and vitamins
One serving of fats and oil • 1 tsp of plant oil • 1 tbsp of salad dressing
About the ‘Quality’… • 3 lows, 1 high: Low in fat, low in sugar, low in saltand high in fibre • Types of food in lunch: • Encouraged Food Items • Limited Food Items • Strongly Discouraged Food Items
Encourage Food Items • Whole grains or high fibre grains/cereals • Low-fat dairy products or other calcium-rich food
Limited Food Items • Grains and cereals with added fat or oil and sauce e.g. fried rice, fried noodles, baked rice with sauce • Fatty cut of meat and poultry with skin e.g. chicken wings, spare ribs, chicken legs, fatty minced meat cake • Whole-fat dairy products e.g. full-cream milk, regular cheese, whole-fat yoghurt • Processed or preserved meat, eggs and vegetables e.g. sausages, ham, roasted pork, preserved mustard green • High-salt or high-fat sauce or gravy *Remark: It is recommended that sauce or gravy with high salt or fat content should be served sparingly and separately.
Strongly Discouraged Food Items • Deep-fried food items • Food items with added animal fat, plant sources of saturated fat and hydrogenated-fat e.g. lard, chicken oil, butter, coconut oil, palm oil, margarine • Desserts or beverages with more than 10g or 2 tsp of added sugar in each serving • Items with very high salt content e.g. preserved meat sausages, salted fish, salted eggs, etc.
Quick quiz… 1. What should be the ratio for grains and cereals (such as rice / noodles), vegetables and meat? 3:2:1
Quick quiz… 2.What kinds of food should be included in each lunch? Vegetables and fruit
Quick quiz… 3.How many servings of vegetables and fruit should a child eat on average in each lunch? 1 serving of vegetables and ½ serving of fruit
Quick quiz… 4.What would be the healthy choice of meat? Lean meat, seafood, fish, eggs, skinned poultry
Quick quiz… 5.What should be done to the meat before cooking? Remove visible fat or skin and extra oil
Quick quiz… 6.What would be the healthier kinds of cooking oil? Plant oil such as olive oil, canola oil, corn oil, peanut oil
Quick quiz… • What are the low-fat ways of cooking? Boiling, baking, steaming, quick sauté with less oil
Quick quiz… 8.How to reduce the intake of salt? • Avoid using processed meat and preserved food, and take other seasonings as alternatives of salt
Quick quiz… 9.What could be used to make food more delicious if not using salt? • Use more natural seasonings like lemon juice, pepper, black pepper, ginger, garlic, star anise, etc.
Quick quiz… 10. How should gravy or sauce be provided? • Sauce and food should be served separately. High-fat and high-salt gravy / sauce should be avoided.
Quick quiz… 11.What kind of physical problem would a salty diet bring about? Hypertension. In serious cases, cardiovascular diseases and renal dysfunction may be caused.