MIND YOUR CALORIES

What Are Calories?

• • Food energy Av. person's caloric diet ranges from 1500 - 2400

High Calorie Foods + Inadequate Exercise = Fat Storage

General Guide to Calories

• Provides a general reference for calories when looking at a Nutrition Facts label • • • 40 Calories = Low 100 Calories = Moderate 400 Calories or More = High

How to Read Food Labels

1. Serving size – Number of servings per packaging 2. Check calories How many calories of FAT are there in one serving?

How to Read Food Labels…

3. Limit these nutrients otherwise… increase risk of certain chronic diseases – heart disease – some cancers, or – high blood pressure

How to Read Food Labels…

4. Get Enough of These – improve your health – help reduce the risk of some diseases and conditions • Dietary fiber promotes healthy bowel function

How to Read Food Labels…

• 5. Understanding the Footnote on the Bottom of the Nutrition Facts Label Recommended that you stay below - eat "less than"

How to Read Food Labels…

• • 6. The Percent Daily Value (%DV) Based on the Daily Value recommendations for key nutrients Helps determine if a serving of food is high or low in a nutrient

Maintaining Balance

Source: Health Promotion Board

What We Eat 708 kcal 246kcal 1 = 98 kcal

What We Eat 288kcal 742kcal 706kcal

Desserts We Can’t Resist!

70kcal 257kcal 593kcal

Drinks To “Quench” Our Thirst 140 kcal 340 kcal

Let’s Calculate!

782 kcal

200g = 280kcal 234g = 153kcal 93 g = 208kcal 80g = 141kcal

Let’s Calculate!

200g = 280kcal 191g = 448kcal 290g = 450kcal 425g = 171kcal 215g = 339kcal 1688 kcal

Managing A Healthier Diet

Managing Weight With A Healthier Diet

1. Opt for lower calorie options – Control type & amount of food and drinks

Source: Health Promotion Board

Managing Weight With A Healthier Diet…

2. Swop to Whole-grains – Natural is best!

Source: Health Promotion Board

Managing Weight With A Healthier Diet…

3. Go for Healthier Choice Symbol (HCS) Products – generally lower in fat and sugar and are lower in calories

Source: Health Promotion Board

The New Food Icon

Planning Your Meals Food Unit Chinese Cabbage (Shredded, Boiled, w/o salt) Steam white rice Chicken Breast Meat (Raw) Lean Minced Beef (Raw) Lean Pork (Raw) Medium Potato (Raw) Fish Fillet Medium Egg (Raw) Watermelon (Wedge) 1 cup (170g) 1 serving (224g) 1 serving (100g) 1 serving (100g) 1oz (28g) 1 (213g) 1 (109g) 1 (50g) 1/6 Energy (calories) 20 380 114 131 42 164 291 72 86

Online Resources

You can refer to the Health Promotion Board website and use the health tools provided.

http://www.hpb.gov.sg/healthtools/default.aspx

They will come in handy for sure!

For those who love to cook, a friend recommended me this website which gives a breakdown of the proportion of calories that are in different types of dishes. www.skinnytaste.com