Eating well is vital to your physical health. Here you can learn about maintaining a balanced diet, food labels and genetically modified food that help you and your family to stay healthy.
Importance of a Balanced Diet
A proper diet allows your body to function at its optimal level, helping you to fend off disease, feel more energetic and maintain optimal weight. Studies show that a healthy diet and regular exercise are the most effective ways to achieve and sustain your ideal body weight. The Centre for Health Protection provides a range of information on balancing your diet and avoiding excessive weight gain.
· More on the importance of a balanced diet
· More on nutrient classifications
· More on food and body weight
How to Eat Smart
The three principles to a healthy diet are variety, moderation and balance. To properly fuel your body you should take in different types of nutrients daily through a well-balanced diet.
· More on food groups, food pyramid and smart-eating receipes
· Enjoying fruits and vegetables every day
· Tips on healthy Chinese dishes
· Guidelines for vegetarian diet
· ”[email protected]” Campaign
How to Read Nutrition Information Labels
As many packaged food products now include nutrition information on their packaging, shopping with your health in mind has become easier. Learn how to read nutrition labels and you will know more about the food you consume.
· Nutrition information on food labels
Understanding Genetically Modified Food
Genetically modified food has become a subject of debate around the world. You should be aware of any possible dangers from genetically modified tomatoes, corn, soybeans, potatoes and the like, as well as the potential benefits, such as their resistance to insects and viral infection. The Centre for Food Safety provides a range of information on the concerns and benefits of genetically modified food, on both the global and local fronts.
· More on genetically modified foods
Dietary Recommendations for Different Age Groups
Dietary needs vary at different stages of life, and between men and women. Here you can find the relevant guidelines and tips.
For Infants and Children
Breastmilk is the best food for babies. It contains all the essential nutrients and antibodies that babies need. For mothers who are unable or choose not to breastfeed, infant formula is an alternative. As babies grow up fast, breastmilk or infant formula can no longer meet their nutritional needs. Introduction of complementary food should be started by the age of 6 months. A good weaning will pave the way for the development of good eating habits of the child in future. More information is available from the Family Health Service of the Department of Health.
· Information on breastfeeding
· Information on nutrition for newborns to five-year-old children
For School Children and Teenagers
School children and adolescents should develop good eating habits to maintain healthy weight and a healthy lifestyle. Below are some tips for eating smart at school and nutrition information for teenagers.
· “[email protected]” Campaign
· More on diet and nutrition for students
For Women
Women have special dietary needs during each stage of their lives, such as pregnancy, breastfeeding and menopause. Pregnant women and breastfeeding mothers need optimum nutrients to maintain their own health and for the development of their babies. You can get more information from the Family Health Service of the Department of Health.
· Information about healthy eating for women
· Eating guide for pregnant women and breastfeeding mothers
For Men
Like women, men can reduce their risk of gaining excess weight and build a healthy body by paying attention to what they eat. The Men’s Health Programme provided by the Department of Health has more information.
For the Elderly
The elderly should be alert to potential health hazards and make wise food choices to stay healthy. The Elderly Health Service of the Department of Health provides advice for the elderly and their carers.
· Food shopping tips for the elderly
· Tips for the elderly when eating out
· Tips for the elderly on choosing snacks
Food Safety and Hygiene
Healthy eating also means observing food safety and hygiene. From purchasing and preparing food to cooking and dining out, you should be aware of how to eat safely to prevent diseases and food poisoning.
Food Pyramids for different age groups : Healthy Eating Food Pyramid in Hong Kong
Source : http://www.gov.hk/en/residents/health/foodsafe/healthyeating.htm
Here are the external links re Nutrition:
Here is a video by Dr. Adam Carey explaining What is a Balanced Diet:
Assessing Your Weight and Health Risk
Assessment of weight and health risk involves using three key measures:
- Body mass index (BMI)
- Waist circumference
- Risk factors for diseases and conditions associated with obesity
Body Mass Index (BMI)
BMI is a useful measure of overweight and obesity. It is calculated from your height and weight. BMI is an estimate of body fat and a good gauge of your risk for diseases that can occur with more body fat. The higher your BMI, the higher your risk for certain diseases such as heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems, and certain cancers.
Although BMI can be used for most men and women, it does have some limits:
- It may overestimate body fat in athletes and others who have a muscular build.
- It may underestimate body fat in older persons and others who have lost muscle.
Use the BMI Calculator or BMI Tables to estimate your body fat. The BMI score means the following:
Waist Circumference
Measuring waist circumference helps screen for possible health risks that come with overweight and obesity. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.
The table Risks of Obesity-Associated Diseases by BMI and Waist Circumference provides you with an idea of whether your BMI combined with your waist circumference increases your risk for developing obesity-associated diseases or conditions.
Risk Factors for Health Topics Associated With Obesity
Along with being overweight or obese, the following conditions will put you at greater risk for heart disease and other conditions:
For people who are considered obese (BMI greater than or equal to 30) or those who are overweight (BMI of 25 to 29.9) and have two or more risk factors, it is recommended that you lose weight. Even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing diseases associated with obesity. People who are overweight, do not have a high waist measurement, and have fewer than two risk factors may need to prevent further weight gain rather than lose weight.
Talk to your doctor to see whether you are at an increased risk and whether you should lose weight. Your doctor will evaluate your BMI, waist measurement, and other risk factors for heart disease.
The good news is even a small weight loss (between 5 and 10 percent of your current weight) will help lower your risk of developing those diseases.
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