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 Labels1. Serving size– Number of servings per

packaging

2. Check caloriesHow many calories of FAT are there in one serving?

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

How to Read Food Labels…

Maintaining Balance

Source: Health Promotion Board

708kcal 1 = 98kcal

246kcal

What We Eat

288kcal 742kcal 706kcal

What We Eat

593kcal257kcal

70kcal

Desserts We Can’t Resist!

Drinks To “Quench” Our Thirst

140 kcal 340 kcal

Let’s Calculate!

80g = 141kcal93 g = 208kcal

234g = 153kcal200g = 280kcal782 kcal

Let’s Calculate!

200g = 280kcal 290g = 450kcal 215g = 339kcal

191g = 448kcal 425g = 171kcal

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

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

Managing Weight With A Healthier Diet…

Source: Health Promotion Board

3. Go for Healthier Choice Symbol (HCS) Products

– generally lower in fat and sugar and are lower in calories

Managing Weight With A Healthier Diet…

Source: Health Promotion Board

The New Food Icon

Food Unit Energy (calories)

Chinese Cabbage (Shredded, Boiled, w/o salt)

1 cup (170g) 20

Steam white rice1 serving

(224g) 380

Chicken Breast Meat (Raw)

1 serving (100g) 114

Lean Minced Beef (Raw)1 serving

(100g) 131

Lean Pork (Raw) 1oz (28g) 42

Medium Potato (Raw) 1 (213g) 164

Fish Fillet 1 (109g) 291

Medium Egg (Raw) 1 (50g) 72

Watermelon (Wedge) 1/6 86

Planning Your Meals

Online Resources

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

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