Healthy Eating

Tips for Healthy Eating

Tips for Healthy Eating

• Eat hand-sized lean meat or other high-protein foods (equivalent to the amount of 3 taels of meat protein) at each meal to maintain muscle quality. One tael of meat protein is equivalent to:

• • 1 portion of fish or meat (equal to the size of a Mahjong tile)
  • 1 egg
  • 2 tablespoons of soybeans (edamame)
  • 1 cup milk
  • 1/3 block of firm tofu

• Add high-calcium ingredients to each meal to strengthen bones, such as:

• • Dairy products (milk, yoghurt, cheese)
  • Firm tofu
  • High calcium soy milk
  • Dried whitebait/ Chinese noodlefish
  • Sakura shrimp
  • Dark green vegetables

• Eat 2 large bowls of vegetables of different colors every day.
• Eat 2 fist-sized fruits a day, even better when they are of different types.
• Choose more natural foods as snacks, such as low-sugar yoghurt, sweet chestnuts, cherry tomatoes, etc.
• Choose more natural seasonings, such as garlic, ginger, and chili, as substitutes for salt, soy sauce, and sugar.
• Drink plenty of water and avoid sugary drinks.
• Learn to read nutrition labels on food packaging.