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…
Let’s Calculate!
200g = 280kcal 290g = 450kcal 215g = 339kcal
191g = 448kcal 425g = 171kcal
1688 kcal
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
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