10 Nutrition Tips
Roselie Lung, Registered Dietitian
9. Try different cooking methods and recipes to make cooking more fun and enjoyable
10. Be physically active and exercise regularly; maintain a healthy weight
1. Eat regularly and have breakfast everyday
2. Eat plenty of fruits and vegetables; choose orange vegetables and fruits and leafy greens
3. Eat foods high in fiber, such as brown rice, whole wheat noodles and whole wheat bread
4. Eat dairy products or calcium-fortified foods daily in order to consume adequate calcium
5. Be mindful of the meat portions, choose poultry and legumes
6. Eat at least two servings of fish a week
7. Choose natural herbs and spices and minimize sauces high in sodium
8. Avoid processed foods that are high in saturated fats, sodium and sugar
9. Try different cooking methods and recipes to make cooking more fun and enjoyable
10. Be physically active and exercise regularly; maintain a healthy weight
1. Eat regularly and have breakfast everyday
2. Eat plenty of fruits and vegetables; choose orange vegetables and fruits and leafy greens
3. Eat foods high in fiber, such as brown rice, whole wheat noodles and whole wheat bread
4. Eat dairy products or calcium-fortified foods daily in order to consume adequate calcium
5. Be mindful of the meat portions, choose poultry and legumes
6. Eat at least two servings of fish a week
7. Choose natural herbs and spices and minimize sauces high in sodium
8. Avoid processed foods that are high in saturated fats, sodium and sugar
9. Try different cooking methods and recipes to make cooking more fun and enjoyable
10. Be physically active and exercise regularly; maintain a healthy weight
Salt
The chemical name of salt is “sodium”. Salt is added in cooking and in processing food. In general, many people consume too much salt and one of the reasons is that there is so much processed foods and fast foods on the market.
A small amount of sodium is required for our body:
- It can help balance the water levels in our bodies
- It can help the transmission of nervous system signals
- It can help regulate muscle contraction and relaxation
The kidneys regulate the amount of salt that we consume. When salt is ingested, the kidneys will help us preserve all the salt. However, if the salt intake is too high, the kidney will expel the excess in our urine.
If the kidneys are unable to excrete excess sodium, sodium will begin to accumulate in our blood. Since sodium has the function of absorbing water, “blood + water” causes an increase in the amount of fluid. As a result, the heart uses more force to pump blood, and the pressure on the vascular artery increases. Therefore, if we consume too much salt, more than the body can tolerate, there will be a series of side effects, including edema and high blood pressure. High blood pressure is one of the causes of heart failure or heart disease.
Since there are many processed and convenient foods on the market, we need to carefully consider and calculate what we choose. It is important to make relative adjustments to our eating habits to minimize the salt intake.
In order to reduce the daily salt intake, we need to have a clear understanding of the sodium content of the food (see Table 1 – 3 main sources of sodium). It is important to note that 75% of the sodium comes from prepared or processed foods (see Table 2 – Sodium in some commonly processed foods).
How much salt do we need? Usually we need 1.5-2.5 grams per day. The sodium content of a teaspoon of salt has reached 2.3 grams.
We will show you how to reduce the daily intake of salt, which foods have a high sodium content and how to make delicious dishes with less salt.
Content by Jenny Ho, Registered Dietitian
Sources of Sodium
**Note: For people with kidney problems, this food has high Potassium
| Food with Natural Sodium | |
|---|---|
| Foods that contain less than 10 mg sodium | Portion |
| Dry beans ** | ¼ cup |
| Fruit juice | ½ cup |
| Oatmeal, wheat | 1 cup |
| Macaroni, spaghetti, rice group | 1 cup |
| Fresh vegetable (most) | 1 cup |
| Frozen vegetable | 1 cup |
| Unsalted nuts, peanuts ** | ½ cup |
| Tofu | 1 cup |
| Foods that contain 10 - 40 mg sodium | Portion |
| Potato grp (potato, sweet potato, taro) ** | 60-90 g |
| Carrots | 1 cup |
| Celery | 1 cup |
| Cooked spinach | ½ cup |
| Beet | ½ cup |
| Kale | ¾ cup |
| Coconut milk | ½ cup |
| Foods that contain 40 – 65 mg sodium | Portion |
| Beef, pork, lamb, chicken, fresh fish | 90 gm |
| Egg | 1 |
| Shrimp meat | 60 gm |
| Foods that contain 65 – 140 mg sodium | Portion |
| Fresh cow’s milk | 1 cup fresh cow’s milk |
| Condensed milk | ½ cup |
| Yoghurt | 1 cup |
| Ice cream | ½ cup |
| Steamed clam meat | 90 gm |
| Foods that contain 140 -175 mg sodium | Portion |
| Wheat bread | 1 slice |
| English muffin | ½ an English muffin |
| Udon noodles | 1 cup |
| Peanut butter ** | 2 tbsp |
| Foods that contain 175 -350 mg sodium | Portion |
| Skim milk | 1 cup |
| Cheese | 30 gm |
| Cottage cheese | 100 gm |
| Tomato juice ** | ¾ cup |
Reducing Dietary Sodium
Initially, do not totally cut salt out of your diet. Gradually reduce the salt used to allow yourself to get used to change of taste. See the tips and table below for ideas on how to cook using no or low salt options. You can also ask a nutritionist for low salt recipes.
Choose fresh food and vegetables
- Avoid processed foods such as pickled vegetables and canned meat
- As much as possible, choose processed foods with low sodium such as canned fruits and frozen vegetables
- Avoid flavor enhancers with high sodium such as salad dressings, soy sauce, mushroom sauce, tomato sauce, mustard, pickled radish, etc.
- Choose natural herbs and seasonings (fresh is best) such as: basil, dill, parsley, curry powder, chili powder, onion, garlic, ginger, green onion and lemon
- Use less salt when cooking
- Do not add extra salt during meals
Use salt substitutes, but pay attention to the amount as the blandness of the food might lead to over use, which defeats the purpose*
*Please note: Consult a dietician when using salt substitutes as long-term consumption of these substitutes can harm the body. Many salt substitutes use potassium and too much potassium can harm the kidneys, leading to high blood pressure and heart problems.
Tips for eating out
- Take-outs and restaurant foods use a lot of spices and salt, therefore avoid adding soy sauce or spices and avoid gravy and thick sauce.
- When eating out, choose soup noodle, stewed, steamed or braised dishes. Avoid fried rice, fried noodles, and other fried food.
- Avoid fast foods such as hamburgers, hot dogs, pizzas, etc. Fast foods have high sodium content.
- During banquets, one tends to overeat. Pay attention to the amount of food you eat especially those high in sodium. Using water to rinse away too much soy sauce or oil is a solution.
No salt or low salt cooking
Content by Jenny Ho, Registered Dietitian
| No salt or low salt cooking | ||
|---|---|---|
| Method | Choices | Example |
| (1) choose fresh food | Vegetable, mushroom, fish, tofu | Steam, braise, pan fry, grill or bake to retains the food’s flavor |
| (2) add to salt-free broth | Vegetables, mushroom, fresh chicken, lean pork to make broth | Add radish, seaweed, Chinese mushroom, dried fish, dried shellfish, etc. to enhance flavour |
| (3) sodium free spice or seasoning | (a)sour | Lemon juice, fresh tomatoes, tomato puree (not ketchup), white vinegar, salt-free French vinegar, low fat salad dressing |
| (3) sodium free spice or seasoning | (b)Spices/ flavouring | Five spice powder, chili powder, curry powder, basil, dill, parsley, onion, garlic, lemon grass, chives, enhances flavour |
| (4) food with oil | Vegetable oil low in saturated fats | Canola, rapeseed, olive, corn, sesame (also contain fat, be careful with servings) |
| (5) low salt gravy/sauce | Vegetable or fish broth | Add water to cornstarch, mix with low salt flavor enhancer to make a healthier gravy/sauce |
Dietary Fat
Dietary Fat
In western countries, abundant food has caused many people to overeat and to consume excess fat which causes weight problems and obesity. Reducing the intake of high-fat food and choosing healthy food can help maintain an ideal weight and control high cholesterol and triglycerides and reduce the chance of hardening of the arteries (atherosclerosis).
Choosing the Appropriate Fat
Carefully avoiding fatty food and reducing your total daily intake of fat will help you reduce cholesterol. You should especially avoid saturated fats and trans fats as these 2 types of fat can cause large increases in blood cholesterol.
Overall, lowering cholesterol requires paying attention to one’s daily food intake – eat in moderation and follow a balanced diet.
Good Types of Fats
| Good Types of Fats | |
|---|---|
| Type of Fat | Food Source |
| Monounsaturated fat (liquid form at room temp) | Olive oil, canola oil, peanut oil, nuts, seeds, avocado |
| Polyunsaturated fats | Sunflower oil, corn oil, almond, sesame oil, safflower oil, soft margarine |
| Omega 6 fatty acid | Nuts, seeds |
| Omega 3 fatty acid | Salmon, mackerel, cod, sardines, pampano, flaxseed, soy bean oil, omega-3 eggs, walnut meat |
Bad Types of Fats (high in cholesterol)
Note: The food ingredient label will show amount of calories
Content by Jenny Ho, Registered Dietitian
| Bad Types of Fats (high in cholesterol) | |
|---|---|
| Type of Fat | Food Source |
| Saturated fat (solid at room temperature) | Fatty beef/pork/lamb, chicken/duck skin, butter, full cream, lard, palm oil, coconut oil, margarine, cocoa butter, sausage, Chinese sausage |
| Trans fat | Some saccharified vegetable oil, trans fat, fast food take-outs, processed food (such as cookies, cake, crunchy snacks, flour cakes, etc.) Commonly called “junk food” like hotdog, fries |
Dietary Menus
Below are some sample menus that have been created for people with Diabetes.
The following 5 sets of menus are based on the number of calories. Each set meal is categorized into Chinese and Western cuisine.
1200 Calories
| 1200 Calories | ||
|---|---|---|
| Meal | Chinese | Western |
| Breakfast | 1 cup congee 30g lean meat ½ teaspoon sesame oil 1 tsp minced ginger green onion tea |
1 pieces of whole wheat toast 1 tsp margarine ½ cup skim milk coffee |
| Lunch | ½ cup congee or noodle 30g chicken or fish ½ cup bokchoy 1 tsp oil seasoning ½ cup soy milk |
½ sandwich 28g turkey meat 1 tsp salad dressing lettuce 1 tomato ½ cup skim milk |
| Snack | 1 Asian pear (medium) | - |
| Dinner | 1 cup vegetable broth soup 150g rice or 230g noodles 60g meat or fish 115g stir fry carrot 115g cabbage ½ cup soy milk |
60g pork rib 115g potatoes 115g carrots 1 tsp margarine salad with low fat salad dressing |
| Late night snack | 1 cracker 1 small banana |
- |
1500 Calories
| 1500 Calories | ||
|---|---|---|
| Meal | Chinese | Western |
| Breakfast | 1 small BBQ pork bun ½ cup soy milk tea or coffee |
1 slice whole wheat toast 1 tsp margarine 1 egg ½ skim milk |
| Lunch | 170g shredded meat 60g fried noodles 227g shredded vegetables 1.5 tsp oil ½ cup soymilk |
½ bagel 28g cheese 28g lean meat 1 tsp salad dressing tomato and cucumber ½ cup skim milk |
| Snack | 1 cup ginkgo congee 1 digestive cracker 1 medium size orange |
- |
| Dinner | 227g cucumber chicken soup 227g white rice 60g steamed fish with soy sauce 227g Chinese broccoli with garlic ½ soy milk |
Borscht 1cup pasta 60g minced lean beef 1 cup chopped celery and onion 1 tbs tomato pasta ½ corn cob ½ skim milk |
| Late night Snack | 1 small apple 2 tea crackers |
1 |
1800 Calories
| 1800 Calories | ||
|---|---|---|
| Meal | Chinese | Western |
| Breakfast | 1 small rice roll 28g BBQ pork 1 tsp sauce ½ cup soy milk 1 cup tea |
½ English muffin 1 strip of bacon 1 egg 2 slices of tomato 1 tsp salad dressing ½ cup skim milk |
| Lunch | 1 portion of fruit 1 sandwich (30g meat, 1 tsp salad dressing, lettuce, tomato slices) or a small bun (BBQ pork/chicken bun) |
1 cup mix vegetable chicken broth soup 1 sandwich 60g salmon 1 tsp margarine 1 tsp salad dressing chopped celery ½ cup milk, tea |
| Snack | ½ mango or persimmon 3 crackers |
- |
| Dinner | 227g white rice 60g stir fried squid with broccoli (with 2 tsp oil) ½ cream of corn soup tea ½ cup soy milk |
1 cup salad 1 tsp salad dressing 1 cup mixed vegetable soup baked chicken leg 115g rice 1 dinner roll with 1 tsp butter tea ½ cup skim milk |
| Late night Snack | 3 pieces of wonton with broth soup and mixed vegetable or sandwich | - |
2000 Calories
| 2000 Calories | ||
|---|---|---|
| Meal | Chinese | Western |
| Breakfast | 450g rice vermicelli or noodle soup 30g shredded meat or slices of chicken ½ tsp sesame oil chopped green onion shredded ginger 115g boy choy ½ cup soy milk tea |
1 piece whole wheat toast 1 tbs peanut butter 1 tsp margarine ½ cup skim milk coffee |
| Snack | 20g of crackers or 1 piece of toast jelly or an orange |
- |
| Lunch | 227g rice, noodle or rice vermicelli 60g lean beef brisket 227g vegetable broth ½ soy milk, tea |
1 cup macaroni pasta 60g cheese 1 portion of mixed greens salad water tea ½ cup skim milk |
| Snack | 1 portion of fruit 2 tea crackers |
- |
| Dinner | 227g white rice 1 piece of tofu 60g minced meat 1 tsp sauce vegetable 1 cup water crest 1 cup tea ½ cup soy milk |
227g celery broth 90g roast beef or fish 90g baked potato ½ cup beans 1 tsp beef sauce ½ cup skim milk 2 tsp margarine 1 dinner roll |
| Late night Snack | 1 portion of fruit 1 sandwich (30g meat, 1tsp salad dressing, lettuce, tomato slices) or a small bun (BBQ pork/chicken bun) |
- |
2200 Calories
| 2200 Calories | ||
|---|---|---|
| Meal | Chinese | Western |
| Breakfast | 1 cup congee 30g fish or beef slices 1 tsp chopped peanut chopped green onion ginger chili oil or sesame oil tea ½ cup soy milk |
2 pieces of toast (with 1egg + 1 tbs milk + 2 tsp oil) 1 tsp salad dressing coffee ½ skim milk |
| Snack | ½ cup tofu pudding or 1 tbs fruit or 1 portion of fruit 2 tea crackers |
- |
| Lunch | 2/3 cup wonton soup with 5 medium shrimp 1 cup soy milk tea |
1 cup vegetable salad 2/3 cup chicken pasta soup 1 hamburger with lettuce and tomato ½ cup skim milk tea |
| Snack | 1 portion of fruit 1 xiaolongbao or 2 pieces of arrowroot |
- |
| Dinner | 1 cup white rice or noodles 90g stir fried shredded meat 1cup vegetables (with 2 tsp oil) ½ cup tofu soup 115g chopped carrot or radish tea |
1 cup salad 90g flat noodles ½ cup snap peas or mixed beans 1 dinner roll 1 tsp butter 1 tsp salad dressing ½ skim milk |
| Late night Snack | 1 portion fruit, 1 sandwich or 1 portion of fruit juice 1/3 cup shanghai fried noodles 30g shredded meat |
- |
Cholesterol Menus
400mg cholesterol
This menu contains approximately 2000mg sodium, 48g fat, 400mg cholesterol:
* Note: egg yolk contains high cholesterol; it is recommended that do not consume more than one egg a day. On the other hand, egg white is not a concern. Egg yolk can be removed to reduce cholesterol intake for steam or fried egg.
| Breakfast | ||||
|---|---|---|---|---|
| Food | Portion | Sodium (mg) | Fat (g) | Cholesterol (mg) |
| Orange (or orange juice) | 1 whole (½cup) | 1 | 0 | 0 |
| Sunny side up/hardboiled egg* | 1 | 60 | 6 | 200* |
| Low sodium ham | 1 slice | 125 | 4 | 6 |
| Whole wheat bread | 1 slice | 145 | 1 | 0 |
| Butter | 1 teaspoon | 27 | 5 | 10 |
| 2% milk | ½ cup | 65 | 2.5 | 9 |
| Breakfast Totals = | - | 422 | 18.5 | 225 |
| Lunch: vegetable and chicken on rice | ||||
|---|---|---|---|---|
| Food | Portion | Sodium (mg) | Fat (g) | Cholesterol (mg) |
| Rice | 120 g | 1 | 0 | 0 |
| Mix vegetables, shredded mushrooms | 1 cup | 10 | 0 | 0 |
| Chicken (w/o skin), ginger, green onion | 60 g | 100 | 3 | 90 |
| Salt or light soy sauce | ¼ tsp | 575 | 0 | 0 |
| White pepper powder | dash | 0 | 0 | 0 |
| Bean paste soy sauce | 1 tbsp | 500 | 15 | 30 |
| Lunch Totals = | - | 1186 | 18 | 120 |
| Dinner | ||||
|---|---|---|---|---|
| Food | Portion | Sodium (mg) | Fat (g) | Cholesterol (mg) |
| Fried salmon | 90 g | 195 | 5 | 50 |
| Baked potato | 1 (medium) | 10 | 0 | 0 |
| Vegetable salad | ½ cup | ½ cup | 0 | 0 |
| Mayonnaise | 1 tsp | 45 | 4 | 2 |
| Corn (no salt) | ½ cup | 15 | 1 | 0 |
| Low fat yoghurt | ¼ cup | 35 | 1 | 2 |
| Skimmed milk | ½ cup | 65 | 0 | 0 |
| Dinner Totals = | - | 366 | 11 | 54 |
206 mg cholesterol
This menu contains approximately 1400 – 1500 mg sodium, 50 g fat, 206 mg cholesterol:
| Breakfast | ||||
|---|---|---|---|---|
| Food | Portion | Sodium (mg) | Fat (g) | Cholesterol (mg) |
| Apple juice | ½ cup | 4 | 0 | 0 |
| Oatmeal | ¾ cup | 4 | 2 | 0 |
| Low fat yoghurt | ½ cup | 75 | 0 | 0 |
| Whole wheat bread | 1 slice | 145 | 1 | 0 |
| Unsalted butter | 1 tsp | 0 | 5 | 0 |
| Skimmed milk | ½ cup | 65 | 0 | 0 |
| Breakfast Totals = | - | 293 | 8 | 0 |
| Lunch: soup and sandwich | ||||
|---|---|---|---|---|
| Food | Portion | Sodium (mg) | Fat (g) | Cholesterol (mg) |
| Cucumber slices | ½ cup | 1 | 0 | 0 |
| Baked beef, no fat | 60 g | 40 | 10 | 100 |
| Whole wheat bread | 2 slices | 290 | 2 | 0 |
| Lettuce, tomato | 2 slices | 3 | 0 | 0 |
| No salt mayonnaise | 2 tsp | 90 | 8 | 0 |
| Low sodium mixed vegetable broth | 1 cup | 400 | 5 | 0 |
| Orange | 1 (medium) | 2 | 0 | 0 |
| Skimmed milk | ½ cup | 65 | 0 | 0 |
| Lunch Totals = | - | 891 | 25 | 100 |
| Dinner | ||||
|---|---|---|---|---|
| Food | Portion | Sodium (mg) | Fat (g) | Cholesterol (mg) |
| Fresh fruit salad | 1 cup | 1 | 0 | 0 |
| Low sodium salad dressing | 1 tsp | 40 | 5 | 0 |
| Fried drum stick (no skin) | 2 (medium) | 65 | 5 | 105 |
| Mashed potatoes (no salt) | ½ cup | 5 | 4 | 0 |
| Low sodium meat sauce (no fat) | 2 tsp | 6 | 2 | 1 |
| Carrot | ½ cup | 20 | 0 | 0 |
| Simmed milk | ½ cup | 65 | 0 | 0 |
| Dinner Totals = | - | 202 | 16 | 106 |
115 mg cholesterol
This menu contains approximately 1000 mg sodium, 50 g fat, 115 mg cholesterol:
| Breakfast: Mushroom chicken congee | ||||
|---|---|---|---|---|
| Food | Portion | Sodium (mg) | Fat (g) | Cholesterol (mg) |
| Lean chicken slices | 30 g | 20 | 1 | 35 |
| Shredded mushroom, ginger, green onion | 2 tsp | 1 | 0 | 0 |
| Congee (no salt) | 1 cup | 1 | 0 | 0 |
| Seasame oil | ½ tsp | 0 | 2.5 | 0 |
| Low sodium light soy sauce | ½ tsp | 100 | 0 | 0 |
| Soy milk | ½ cup | 62 | 1 | 0 |
| Breakfast Totals = | - | 184 | 4.5 | 35 |
| Lunch: Bok choy and shredded meat fried noodles | ||||
|---|---|---|---|---|
| Food | Portion | Sodium (mg) | Fat (g) | Cholesterol (mg) |
| Lean shredded meat | 60 g | 40 | 10 | 60 |
| Mushroom, boy choy, onion, etc. | 2 cups | 2 | 0 | 0 |
| Fried noodles (no egg) | 1 cup | 200 | 0 | 0 |
| Low sodium soy sauce | 1 tsp | 200 | 5 | 10 |
| Canola oil + sesame oil | 1 tsp | 0 | 5 | 0 |
| Ginger, garlic, green onion | 1 tbsp | 1 | 0 | 0 |
| Tapioca starch (+ 2 tbsp no sodium soup cube) | 1 tsp | 0 | 0 | 0 |
| Soy milk | ½ cup | 62 | 1 | 0 |
| Fresh fruit | 1 portion | 1 | 0 | 0 |
| Lunch Totals = | - | 506 | 21 | 70 |
| Dinner: Braised tofu on rice | ||||
|---|---|---|---|---|
| Food | Portion | Sodium (mg) | Fat (g) | Cholesterol (mg) |
| Fresh tofu | 300 g | 3 | 3 | 0 |
| Mushroom slices, snow pea, carrot, vegetable shoots | 1½ cup | 20 | 0 | 0 |
| Rice | 1 cup | 3 | 0 | 0 |
| Oil + low sodium light soy sauce | 1 tsp | 200 | 15 | 10 |
| Tapioca starch (+ 2 tbsp no sodium soup cube) | 1 tsp | 0 | 5 | 0 |
| Soy milk | ½ cup | 62 | 1 | 0 |
| Fresh fruit | 1 portion | 1 | 0 | 0 |
| Dinner Totals = | - | 307 | 24 | 10 |
132 mg cholesterol
This menu contains approximately 500 – 600 mg sodium, 41 g fat, 132 mg cholesterol:
| Breakfast | ||||
|---|---|---|---|---|
| Food | Portion | Sodium (mg) | Fat (g) | Cholesterol (mg) |
| Orange (or orange juice) | 1 (½ cup) | 1 | 0 | 0 |
| No sodium peanut butter | 1 tbsp | 2.5 | 8 | 0 |
| Whole wheat toast | 1 slice | 50 | 0 | 0 |
| Oatmeal | ¾ cup | 4 | 2 | 0 |
| No sodium vegetable oil | 1 tbsp | 0 | 5 | 0 |
| Skimmed milk or soy milk | ½ cup | 65 | 1 | 0 |
| Breakfast Totals = | - | 112.5 | 16 | 0 |
| Lunch: Roasted chicken on rice noodles | ||||
|---|---|---|---|---|
| Food | Portion | Sodium (mg) | Fat (g) | Cholesterol (mg) |
| Rice noodles (+ 1 cup no salt soup broth | 120 g | 20 | 5 | 5 |
| Roasted chicken breast (no skin) | 60 g | 40 | 2 | 80 |
| Mixed shredded vegetables, bean sproats, coriander | 1 cup | 2 | 0 | 0 |
| Ginger paste + sesame oil | 1 tbsp | 0 | 5 | 0 |
| Low sodium soy sauce | 1 tbsp | 100 | 5 | 10 |
| Skimmed milk or soy milk | ½ cup | 65 | 1 | 0 |
| Fresh fruit | 1 portion | 1 | 0 | 0 |
| Lunch Totals = | - | 228 | 18 | 95 |
| Dinner: Steamed tofu and salmon | ||||
|---|---|---|---|---|
| Food | Portion | Sodium (mg) | Fat (g) | Cholesterol (mg) |
| Rice | 1 cup | 3 | 0 | 0 |
| Fresh tofu | 150 g | 11 | 1.5 | 0 |
| Fresh salmon | 60 g | 45 | 2 | 32 |
| Welsh onion, shredded ginger, garlic slices, etc. | ½ cup | 1 | 0 | 0 |
| Low sodium light soy sauce + sesame oil | 1 tsp | 100 | 2.5 | 5 |
| Gai Lan sprouts | ½ cup | 2 | 0 | 0 |
| Skimmed milk or soy milk | ½ cup | 65 | 1 | 0 |
| Fresh fruit | 1 portion | 1 | 0 | 0 |
| Dinner Totals = | - | 228 | 7 | 37 |
Healthy Weight
Body mass index (BMI) and waist circumference are the two most common ways to determine if your weight falls in the healthy range. BMI reflects overall body fat content, and waist circumference reflects the fat around the waist.
The fat accumulated around the waist is associated with insulin resistance and so indicates an increased risk of developing diabetes. In addition, excess amount of fat around the waist may increase the risk of high blood pressure, high cholesterol levels, high triglyceride level and heart attack.
The waist circumference of Asian male and female should be smaller than or equal to 90 cm (36 inches) and 80 cm (32 inches) respectively.
Resources
Document
Canada’s Food Guide
Download documentDocument
Healthy Eating and Healthy Aging for Adults
Download documentDocument
Healthy Snacks for Adults
Information about how snacking habits change depending on age, health, weight and activity level, and an emphasis that not everyone needs snacks. In English; pdf document
Download documentDocument
Just the Basics
This document provides information on diet and healthy eating for diabetes with a specific emphasis on South Asian foods. In English; pdf infographic
Download documentDocument
Eating Healthy with Diabetes
This document provides a list of guidelines specific to the Punjabi diet. In English; pdf document
Download documentDocument
Healthy Eating and Everyday Brain Boosters
Download documentWorkshops and Related Resources
July 29, 2023 - [CHI] Healthy Eating on a Budget
A hybrid event (attend in-person or watch online) “Healthy Eating on a Budget” was held on Saturday, July 29, 2023 with Angelina Lam, Registered Dietitian.
In this session, you will learn how to:
- follow Canada’s Food Guide and incorporate Chinese cultural foods in a healthy eating pattern
- make affordable and healthy meals
- make healthy choices when dining out
Click here to watch recordings and related resources.
October 23, 2022 - [CHI] Health Fair: Diabetes and Eating Habits
The “Health Fair: Diabetes and Eating Habits” webinar which held on Sunday, October 23, 2022. In this an interactive online presentation by Mengdi Xia, Registered Dietician, participants learned about:
- The principles of healthy eating for diabetes
- Making smart choices (cost effectively) when not eating at home
- Using community or digital resources to manage diabetes
Click here to watch recordings and related resources.
September 14, 2022- [PAN] Chronic Disease Workshop: Diet and Diabetes
The iCON South Asian Chronic Disease in-person and online Workshop: “Diet and Diabetes” held on Wednesday, September 14, 2022. In this session participants learned about:
- The relationship between diabetes and carbohydrates (roti and rice) in the South Asian diet – hidden sources of sugar and healthy alternatives
- The effect of alcohol consumption on sugar levels/diabetes management
- Using nutrition labels to make healthy choices when food prices are rising
Click here to watch recordings and related resources.
December 4, 2021- [PAN] The Role of Diet in Preventing and Managing Stroke
This session targeted to families, caregivers and patients with concerns about stroke. Learning objectives:
- How diet is linked to stroke prevention and management
- Healthy alternatives that fit your South Asian diet
- How you can identify healthy foods at the grocery store
Click here to watch recordings and related resources
October 7, 2021- [CHI] Eating Well for Healthy Aging
This was an interactive presentation to learn about healthy eating as a key part of aging well, including:
- Tips for building healthy eating habits
- How diet and nutrition are involved in managing chronic conditions
- Eating in a nutritious and mindful way
Click here to watch recordings and related resources.
October 1, 2021- [PAN] Nutritional Needs for Healthy Aging
This webinar discussed how to manage your chronic disease with your diet, including:
- How to eat in a healthy and mindful way using Canada’s Food Guide
- How diet and nutrition are involved in managing chronic conditions
- How to develop healthy eating habits
Click here to watch recordings and related resources.
December 12, 2020- [PAN] Healthy Eating while Staying at Home
On December 12, 2020, Harmeet Mundra, Registered Dietitian and Certified Diabetes Educator, presented the webinar “Healthy Eating while Staying at Home”. The event was hosted by Options Community Services and offered advice on managing diet and chronic conditions and tips for eating healthy.
Click here to watch recordings and related resources.