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Nutritional Tools Meal Planning
Source adapted from HPB ACY(C)_SEC3/4FNN_NOTES
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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
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Another two influences
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4 Types of Nutritional Tools
The Healthy Diet Pyramid
The ABCs of Healthy Eating
Food Composition
Table
Recommended Dietary
Allowances (RDA)
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The Healthy Diet Pyramid
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
The Healthy Diet Pyramid
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
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The Healthy Diet Pyramid
Base means the greatest amount
Top means least amount
Balanced diets should include all food groups
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The Healthy Diet Pyramid
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?
The Healthy Diet Pyramid
http://www.choosemyplate.gov/
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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
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The ABCs of Healthy Eating
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The ABCs of Healthy Eating
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
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The ABCs of Healthy Eating
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.
The ABCs of Healthy Eating
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
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Body Mass Index
< 18.5 to 22.9 <
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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
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Food Composition Table
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Food Composition Table
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
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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
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Recommended Dietary Allowances (RDA)
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Recommended Dietary Allowances (RDA)
RDA
Children
0-2 2-5 5-9
Adolescents
Boys Girls
Adults
18-35 35+
Pregnant
lactating
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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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