Why should I pay attention to what I eat?
There is unequivocal evidence that good nutrition can enhance your quality of life and sense of well-being. Together with physical activity, healthy diet is core to the management of overweight and obesity, an issue of increasing concern in the Hong Kong male population and a common underlying risk factor for major chronic diseases such as cardiovascular diseases, diabetes mellitus and some cancers.
The 3 keys to healthy diet are: Variety, Moderation and Balance.
What is a healthy diet?
Different foods have different nutritional values. Eating too much or too little will certainly affect your health. To build a healthy body, and more importantly, to maintain it, a balanced supply of nutrients is needed.
A healthy diet does not mean giving up your favourite food or an end to indulgences. It just means eating a wide variety of foods without getting too many calories or too much of any one nutrient. The 3 keys to healthy diet are: Variety, Moderation and Balance.
1. Eat a variety of nutrient-rich foods.
2. Eat moderate portion.
3. Eat regular meals and balance your food choices over time.
You may refer to the Food Pyramid (in the website of Central Health Education Unit, Department of Health) for choosing the type and quantity of food.
Many conditions are related to what you eat. These conditions include coronary heart disease, stroke, certain types of cancer, diabetes mellitus and osteoporosis.
Should I change my diet?
Ask yourself the following questions:
If you answer "NO" to any of the above questions, to have your diet changed will reduce your risk to diet-related illnesses and enhance your vitality.
Do I need supplementary vitamins/minerals?
You can get the vitamins and minerals you need through a balanced diet. If you have to restrict certain foods due to a health problem, supplements of specific vitamins or minerals may be needed to ensure that you do not develop a deficiency.
According to local and overseas researches, men tend to lack minerals such as zinc, magnesium, selenium, potassium and vitamin E in their diet. To ensure adequate supply of these nutrients, they should eat grains and cereals (such as rice, congee, bread and oatmeal), green vegetables, beans, lean meat and fish.
How can I eat smartly when dining out?
Our busy way of life means we eat more meals in restaurants, or from fast food outlets. With a lot of food options to choose from, making healthy food choices is one of our biggest challenges when dining out. With a few hints, you can enjoy meals and make healthy choices away from home.
What is healthy cooking?
How you, your family or your maid cooks impacts on how healthy your food will be. Through small changes, you can make a big difference in making your cooking healthier.
How can I snack smartly?
If you need to snack in order to keep you going during the day, you can make it as an important part of a healthy and varied diet if you know what to eat.
Central Health Education Unit
Hotline: 2833 0111
Hospital Authority Dietetic Information Centre
Hotline (Office hour) : 2291 2511