Healthy Eating Habits

Healthy Eating Habits Instructor: Lyra Riabov Presenter: Aleena Tangsutjaritwong ESL Level: 5

Outline • What are Healthy Eating Habits? • Nutrition Facts • Compare USA and Thailand diets • American Diet • Thai Diet • Thai area restaurants

What are Healthy Eating Habits? • A nutritionally balanced diet What is a nutritionally balanced diet? • There are six types of nutrients: water, carbohydrates, fats, proteins, vitamins, and minerals

How to balance your nutritional diet? Follow the dietary guidelines: • Eat a variety of food • Balance your food intake with physical activity • Choose a diet with plenty of grain products, vegetables, and fruit. • Choose a diet low in fat • Choose a diet moderate in sugars, salts, sodium • Drink alcoholic beverages in moderation

American Diet Butter Cheese Meats Vegetables Fruit Breads Beverages Thai Diet Rice Fish Herbs Vegetables Fruit Meats Water Difference Between American and Thai Diets

Thai Food Pyramid "Thai food is often a contrast of sweet, sour and salty flavors."

1/2 kg boneless fish steak ,minced 1/4 kg winged beans or French beans, finely chopped 1 egg, beaten 1/4 cup chopped shallots 1/4 cup chopped garlic 1/4 cup chopped lemon grass 1/2 tablespoon chopped coriander root 1/2 tablespoon chopped galanga root 1 tablespoon chopped krachai root 1/2 teaspoon peppercorns 1/2 teaspoon grated kefir-lime rind 1 tablespoon shrimp paste 5-10 dried chillies, seeded, soaked, and shredded 1/2 tablespoon salt 1 cup vegetable oil Thailand FoodRecipes. Appetizer :THOD MAN PLA(CURRIED FISH CAKES)

Pound or grind together the shallots, garlic, lemon grass, coriander root, galanga root, krachai root, peppercorns, grated kaffir-lime rind, shredded dried chillies, salt, and shrimp paste to a fine paste. Put the minced fish in an electric blender, and blend in the curry mixture. Add the beaten egg. Pour the curried fish mixture into a large bowl. Mix in the chopped beans. Make flat, round fish cakes. Heat the oil in a frying pan, and deep-fry the fish cakes until golden brown. Serve with cucumber dressing. Cooking Direction for Curried Fish Cakes

175-225g (6-8 oz) raw large prawns 2 teaspoons vegetable oil 625 ml (20 fl oz/2 ½ cups) light fish stock 2 thick stalks lemon grass, finely chopped 3 tablespoons lime juice 1 tablespoons fish sauce ½ fresh red chili, seeded and thinly sliced ½ fresh green chili, seeded and thinly sliced ½ teaspoon crushed palm sugar Coriander leaves, to garnish 3 kefir lime leaves, chopped Thailand FoodRecipes. Main course: Thai Lemon Grass Soup

Cooking Direction for Thai Lemon Grass Soup • Peel prawns • Heat oil • Fry prawn • Stir in stock and boil • Add lemon grass, lime juice, fish sauce, lime leaves, chilies, and sugar • Add prawns Nutritional Analysis (per serving): Calories 100 Carbohydrate 5 grams Protein 10 grams Cholesterol 65 mg Fat 4 grams Sodium 553 mg

small pumpkin 5 chicken eggs 1/3 cup palm sugar pinch of salt 1 cup coconut cream Thailand FoodRecipes. Desert:SANGKHAYA FAKTHONG(CUSTARD PUMPKIN)

Cooking Directionsfor Custard Pumpkin • Cut a slice off the top of the pumpkin, remove the seeds and most of the soft pulp. • In a mixing bowl, light whisk the eggs, add the sugar, salt and coconut cream. • Stir until well blended. • Pour the mixture into the pumpkin and cook in a steamer (for approximately 20 minutes) until the custard is set. Make 4 serving

Thai area Restaurants

References • www.unf.edu/groups/snc/articles/healthe.htm • www.scu.edu/cshc/he-eating.cfm • www.semda.org/info/pyramid.asp?ID=4 • http://images.google.com/images?q=Thai%2Bfood&hl=en&lr=&e=UTF-8&sa=N&tab=wi

Healthy Eating Habits