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Taught by a Registered Dietitian

____________________’s Food Pyramid Fill in what you ate yesterday, and set a “SMART” goal for tomorrow。

Examples Recommendations Your Goal

Breakfast︰

Lunch︰

Snack︰

Dinner︰

Exercise(min)︰

Grain

6 oz or equivalent ________ oz or

equivalent

Veg

gies

2 ½ Cups ________Cups

Fru

its

1 ½ Cups ________Cups

Dairy

3 Cups or 3 oz ________Cups

or equivalent

Meat/B

ean

5 oz or equivalent ________ oz or

equivalent

Exercise

At least 60 minutes ________ Min

Functions Examples

Monounsaturated

Fats

Lowers cholesterol when it replaces

saturated fats in an average daily diet

Olive oil, canola oil, grape seed oil

Nuts and Seeds, Lean Meat, Avocado

Polyunsaturated

Fats

Lowers cholesterol when it replaces

saturated fats in an average daily diet

May be more effective than monounsaturated fats

Salmon and Tuna

Omega-3 Linked to baby brain and eye development

in utero and during the first 6 months of life

Helps strengthen the immune system,

helps growth in the brain and nervous

system

May be good for rheumatoid arthritis, pain

relief, morning stiffness and inflammation

Helps to protect adults from heart disease

Tuna, salmon, mackerel

Nuts and flaxseed, Soy foods

Green leafy vegetables, Legumes,

Walnuts, Breastmilk

Omega-6 Protects against heart disease by helping

control bad cholesterol

Vegetable oils like sunflower, groundnut

(peanuts), canola and soy

Saturated Fats Increases the amount of bad cholesterol in

the body Animal products, like meat fat, palm and

coconut oil and dairy

Trans Fats Increases the amount of bad cholesterol in

the body and reduces the amount of food

cholesterol

Commercially-made cakes, biscuits

Shortening, margarine

Processed foods such as ready-made

meals, snack foods, chips, chocolate bar,

processed meat and dairy products

True False

1. I am a woman, and gave birth to a 9 lbs baby before. 1 0

2. My siblings have diabetes. 1 0

3. My parents have diabetes. 1 0

4. I am over-weighted 20 pounds. 5 0

5. I am 65-year-old or above, and seldom exercise. 5 0

6. I am between 45 to 64-year old. 5 0

7. I am 65-year-old or older. 9 0

總分

0-2 = Low Risk

3 – 9 = Medium Risk

> 9 = High Risk

Nutrition Facts

Serving Size 1 cup (228g)

Amount Per Serving

Calories 250 kcal Calories from Fat 110

% Daily Value

Total Fat 12g 18%

Saturated Fat 3g 15%

Trans Fat 3g

Cholesterol 30mg 10%

Sodium 470mg 20%

Total Carbohydrate 31g 10%

Dietary Fiber 0g 0%

Sugars 5g

Protein 5g

Vitamin A 4% Vitamin C 2%

Calcium 20% Iron 4%

40 Kcal = Low Energy

100 Kcal = Medium

400 Kcal = High Energy

Be Cautions!!!

Go LOW!!

% DV higher

than 20% is

UNHEALTHY

Less than 5% is

NOT

NUTRITIOUS

Less than ¼ of

the total

calories is

GOOD!

Shopping List – A list of Healthy Choices

Vegetables

_____ Vegetables in season

_____ Fresh vegetables for salads

_____ Broccoli

_____ Garlic

_____ Lettuce for salads

_____ Onions

_____ Potatoes

_____ Sweet potatoes

_____ Tomatoes

_____ Winter squash

Fruits

_____ Apples _____ Bananas

_____ Berries _____ Grapes

_____ Grapefruit _____ Lemons

_____ Limes _____ Melon

_____ Oranges _____ Peaches

_____ Pears _____ Plums

Dairy

_____ Egg whites

_____ Margarine (lite tub)

_____ Milk (skim)

_____ Sour cream (nonfat)

_____ Yogurt (fat free, lite)

Frozen foods

_____ Frozen fruits (unsweetened)

_____ Frozen vegetables (plain)

Fish, poultry, and lean meat

_____ Beef (lean)

_____ Chicken

_____ Fish (not breaded)

_____ Pork (lean)

_____ Turkey breast

Cereal*

_____ Oatmeal

_____ Shredded wheat

_____ Whole-grain cereal

*3 grams (g) fiber, less than 10 g sugar

Canned foods†

_____ Beans

_____ Chicken broth (low sodium)

_____ Fruit (in water or its own juices)

_____ Pasta sauce (low sodium)

_____ Soup (low fat, low sodium)

_____ Tomatoes (no added salt)

_____ Tuna in water †Low sodium, no added sugar

Dried and packaged foods

_____ Barley _____ Beans

_____ Brown rice _____ Dried peas

_____ Herbs _____ Lentils

_____ Nut butters _____ Nuts

_____ Pasta _____ Popcorn (low fat)

_____ Raisins _____ Spices

_____ Vegetable oil

Condiments

_____ Jam (lite)

_____ Ketchup (no salt)

_____ Mayonnaise (low fat)

_____ Salad dressing (low fat)

_____ Soy sauce (lite)

_____ Vinegar

Bread

_____ Corn tortillas

_____ Whole-grain crackers (low fat)

_____ Whole-wheat bread

(100% whole wheat)

_____ Whole-wheat pitas