Healthy Diet

Friday, 1 July 2011

Healthy Diet Menu

Tuesday, 28 June 2011

Nutrition Talk

Special thanks to Miss Yeo Siang Ing, nutritionist from Poliklinik Tudan , Miri who gave us an interesting and meaningful nutrition talk. We gain a lot of useful information from this talk. She gave us a good guide to create a reliable and attractive healthy diet menu.

Sunday, 26 June 2011

Serving size

· In the dietary guideline, serving size is the recommended amount of foods consumed daily in household measures used for foods and drinks, for example cup, plate, bowl, tablespoon and teaspoon.

· A serving size defined in the food pyramid may not equal to a serving size defined in a food label.

- The number of servings for the macronutrient intake is calculated based on 1500 kcal, 2000 kcal and 2500 kcal per day (Table 1.2)

Saturday, 25 June 2011

Malaysian Food Pyramid

The Malaysian Food Pyramid is a visual tool that is used as a guide in designing a healthy diet. It is developed as a guide to provide a framework for the types and amounts of food that can be eaten in combination to provide a healthy diet. A food pyramid consists of levels that represent various food groups. Indicated beside each food group is the recommended number of servings per day from each group. From the bottom to the top of the food pyramid, the size of each food group becomes smaller indicating that an individual should cat more of the foods at the base of the pyramid and less of the foods at the top of the pyramid.

Malaysian Food Pyramid (2010)

Daily serving size

(1500 to 2500 kcal/day)

http://en.wikipedia.org/wiki/Food_guide_pyramid

http://www.nutriweb.org.my/article.php?sid=52

Daily Energy Requirement

Your specific daily calorie requirement depends on your level of activity. The more active your lifestyle, the more energy you need, and vice versa. You can easily calculate your daily calorie requirement using this simple formula:

The best way to meet the daily requirements is to eat a varied diet that combines cereals, fruits and vegetables, meat, fish, poultry, legumes and dairy products (as in Food Pyramid).

BMI Chart

You can use the BMI chart in this website http://www.thpc.scot.nhs.uk/wordfiles/BMIChart.pdf to help you identify your BMI.

How to use the BMI Chart

Find your height in the far left column. Then, follow along the row until you come closest to your current weight (in kilograms).

BMI Calculator

The BMI calculator is available in this website http://www.nutriweb.org.my/bmical.php