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Nutritional Tools Meal Planning

Source adapted from HPB ACY(C)_SEC3/4FNN_NOTES

ACY(C)_SEC3/4FNN_NOTES

Nutrition

Tools Factors

Modify (Meal Planning)

ABCs of Healthy Eating

Healthy Diet Pyramid

Recommended Dietary

Allowances (RDA)

Food Composition

Table

Physiological

Economical

Psychological

Social

Share with friends

Substitute or reduce

alternatives of ingredients

Healthier methods of

cooking

Share with friends

Food with healthier

ingredients

Food that use healthier

methods of cooking

Eating Out

Balance with Energy in Diet


Another two influences


4 Types of Nutritional Tools

The Healthy Diet Pyramid

The ABCs of Healthy Eating

Food Composition

Table

Recommended Dietary

Allowances (RDA)



Food grouped into categories States number of servings in each group

http://www.hpb.gov.sg/foodforhealth/article.aspx?id=2638 ACY(C)_SEC3/4FNN_NOTES

http://www.hpb.gov.sg/foodforhealth/article.aspx?id=2638�


Pictorial representation

Help people to use

Each section has pictures of representative of foods

Can see at a glance in which category foods

belong

Do not need to read or understand nutrition



Base means the greatest amount

Top means least amount

Balanced diets should include all food groups



Food

Rice and Alternatives

Fruits and Vegetables

Meat

Fats,Sugar and Salt

When HDP is converted to a pie chart, this is how it will look like on a plate ACY(C)_SEC3/4FNN_NOTES

Currently, there is this new version of the Healthy Diet Pyramid. It is called

“Choose My Plate”. Make comparisons with the current HDP.

Which one is easier for someone to use and why?


http://www.choosemyplate.gov/


http://www.choosemyplate.gov/�

Healthy Diet

Pyramid

variety

4 food groups

Different food

choices

Unique nutrition value No food is

perfect

balanced recommended Servings

daily

Plant based

4 food groups

moderation

Right amount

fat, sugar and salt

3 m

ain

mes

sage

s



http://www.hpb.gov.sg/personas/download.aspx?id=1344

Handy

Reference

Book

Advice / details /

suggestions

Fruits and vegetables

How to Fats and sugars

minerals and vitamins

examples Serving sizes

clarify

Frequently

asked questions

Websites for more information

Contains information in only one topic

Can add notes to personalise




Singapore Dietary

Guidelines

Eat a Variety of Foods using the

Healthy Diet Pyramid as a

Guide.

Choose Beverages and Food with Less

Sugar.

Eat Sufficient Amounts of

Grains, especially

Whole Grains

Eat More Fruit and Vegetables

Every Day

Choose and Prepare Food with Less Salt and Sauces.

Choose and Prepare Food with Less Fat,

especially Saturated Fat

Achieve and Maintain Body Weight Within

the Normal Range.

If You Drink Alcoholic

Beverages, Do So in

Moderation.


To summarize the advices briefly, A. Lacking a nutrient

Include more fresh food containing that nutrient B. Too much of a nutrient (especially fat, sugar, salt)

Reduce the food containing that nutrient C. Always use healthier methods of cooking if possible

D. Compare the daily intake with RDA with Food Composition Table and HDP

E. Increase or reduce portions if necessary F. Choose lean cuts of meat rather than fatty ones

Grilling Baking Boiling Steaming Modifying meals / Eating out


Body Mass Index

< 18.5 to 22.9 <


Food Composition Table

http://www.hpb.gov.sg/hpb/ere/ere070101.asp

Can be compared with RDA

Tables to calculate nutrients

and energy value

of dish / per portion

Allows comparison between ingredients


http://www.hpb.gov.sg/hpb/ere/ere070101.asp�


Plan meal

Calories too high?

Not nutritious enough?

Check using Food

Composition table

Find alternative ingredients

Check tables for good sources

a particular nutrient

Some nutrients, e/g/ fat, sugar and

salt

include


Recommended Dietary Allowances (RDA)

http://www.hpb.gov.sg/foodforhealth/article.aspx?id=2652

Based on research into average needs of people of different age groups

The nutrients stated CANNOT be supplied in one meal Consider each meal as part of RDA

Intended to use as a guidance in assessments of diets


http://www.hpb.gov.sg/foodforhealth/article.aspx?id=2652�


RDA

Children

0-2 2-5 5-9

Adolescents

Boys Girls

Adults

18-35 35+

Pregnant

lactating



Questions All the answers to the questions are to be written

on foolscap paper. Please include your name, class, register number and date.

If you have any problems doing the assignment,

remember to ask at least 3 friends to teach you instead of letting you copy their answer.

a) Dietary Guidelines suggest that we cut down on the amount of sugar in our diets. Give one reason for this advice .

b) List the Singapore National Dietary Guidelines and state why each is

important.

c) Choose any three of these nutritional tools and discuss how each can be followed when planning healthy meals.

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