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ECONOMIC DOWNTURN. SARS. An Analysis of the Nutrition Value of Typical White Collar Meals . Presenter: Ms Priscilla Lau Nutrition Consultant and Registered Dietician June 26, 2003. White Collars Have Higher Expectation For Healthy Food.

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An Analysis of the Nutrition Value of

Typical White Collar Meals

Presenter: Ms Priscilla Lau

Nutrition Consultant and Registered Dietician

June 26, 2003

White Collars Have Higher Expectation For Healthy Food

  • Worry frequent eating-out will lead to high cholesterol level and overweight problems

  • 60% consider there is not enough choices for healthy food when eating out

    • restaurants, especially local tea restaurants (cha-chan-teng and fast food stores) should provide more choices for healthy food

Lack Of Healthy Choices Will Lead To Heart Problem

  • Breakfast with stuffed bread (like sausage bun), sandwich, canned meat, fried eggs, and

  • Lunch with high fat meat (spare rib, beef brisket, chicken wing), all contain

    • high saturated fat

    • and will raise cholesterol level

    • besides gaining weight, it will also increases the chance of contracting heart disease, high blood pressure and diabetes

  • Other food in-take is low in fibre

  • White collars in Hong Kong seldom exercise, the chance of becoming overweight and getting high cholesterol level will increase with frequent intake of high fat low fiber food

Case Study – White-Collar Female

The Person: Miss ChanOccupation: Secretary

Exercise Level: Infrequent Height/ Weight: 158 cm / 55kg

Energy Needed: About 1,650 cal

Case Study – White-Collar Male

The Person: Mr ChanOccupation: Marketing Manager

Exercise Level: Infrequent Height/ Weight: 168 cm / 81 kg

Energy Needed: About 2,025 cal

How To Eat Healthily And Economically?

  • Rich in nutrition content  Healthy

    • over-nutrition will lead to health problem

  • Eating healthily does not mean spending a lot

  • Eat functional food for breakfast and lunch

Examples Of Functional Food

  • Tomato

    • Prevent prostate cancer

  • Broccoli

    • Prevent colorectal cancer

  • Low-fat/Skimmed Dairy Products

    • Prevent osteoporosis

  • Oats

    • Prevent heart diseases

Functional Food – Oats

  • Scientific studies have confirmed that eating oats food can help prevent heart disease

  • How it works:

    • Soluble oats (Beta-glucan) absorb cholesterol-filled particles in the intestines

    • Such cholesterol will not be “recycled” again

    • Cholesterol level will be reduced

  • Quantity needed

    • 3 grams of soluble fibre per day, about 70 grams of oats

Healthy Breakfast Options

  • Choose breakfast food that are low in fat and high in fibre

  • Low-fat

    • Prevent overweight and high cholesterol level

  • High-fibre

    • Prevent constipation

    • Promote satiety, which helps avoid over-eating

    • Soluble fibre can help reduce cholesterol level

  • Oats, whole-grain bread, fruits, unpolished rice, brown rice

Suggestions For Packed Lunch

  • Avoid chicken wings, or choose drumsticks instead; remove the skin

  • Slice or ground the meat

  • Fruits as dessert

  • Eat according to the healthy meal proportion

1/6 Meat

1/3 Vegetables

½ Grains

Healthy Breakfast/Lunch Proportion

Suggestions For Cha-chan-teng

  • Offer “healthy choices” in menu

  • “Quick-wash” meat in hot boiling water instead of oil

  • Do not sprinkle oil on food to make it look glossy

  • Less animal fat, egg butter, let the customer apply oil themselves

  • Meet customers’ needs

    • provide “skimmed evaporated milk” or “low fat milk” in drinks

    • less oil in cooking

Suggestions For Cooking At Home

  • Remove fat, remove chicken skin

  • Use skimmed milk or low fat milk

  • Remove oil on top of soup; prepare soup with chicken with skin removed or lean meat

  • Steam, simmer and stew; use easy-to-clean wok

  • Eat no more than 3 eggs per week

  • Grocery shopping according to healthy food proportion: grain > fruit & vegetable > meat

  • Choose ingredients that can reduce cholesterol

    • fruit

    • vegetable

    • oats

At Home

Low fat cheese sandwich (whole-grained bread, some margarine) + freshly squeezed fruit juice

Lean meat, vegetable, brown rice noodle + plain tea

Oats in milk + wheat bun

Oat congee with lean meat + soya bean milk

Cha-chan-teng / Fast Food Store

Congee with corn and mushroom + steamed rice roll noodle (no oil)

Rice noodle with chicken slices and mushroom + wheat slice (apply margarine yourself) + hot tea with milk(less milk / use low fat milk)

Ham and egg sandwich (poached egg, wheat bun; no butter / a little margarine)

Pasta with ham and mixed vegetable + hot coffee(less milk / use low fat milk)

Healthy Breakfast – An Example

* suggestion to cha-chan-teng

* suggestion for cooking at home

Packed Lunch

Spaghetti with ground meat (add mushroom + red bean + oats) + mixed vegetable

Stewed drumstick with mushroom + broccoli + brown rice

Stir-fried bamboo shoots, mushroom and dried bean curd + boiled vegetable + brown rice

Cha-chan-teng / Fast Food Store

Rice with lean roast pork + vegetable (no oil)

Japanese-styled noodle with roast pork + vegetable salad(vinegar / low fat salad dressing) + green tea

Congee with lean pork + vegetable(no oil)

Fried rice with tomato and ground meat (little oil)

Healthy Lunch – An Example

* suggestion for preparing high fiber low fat meals at home

* suggestion to cha-chan-teng

The End

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