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一份食物的量大約是??? (WHAT IS ONE SERVING???)
5項飲食安全檢定 (5 Fresh Checks for Better Food Safety)
5項健康飲食檢定 (5 Fresh Checks for a Healthier Diet)
5項營養均衡檢定 (5 Fresh Checks for Better Nutritional Balance)
食物熱量表 Calories Intake (PDF:204kb)
Eating Well with Canada's Food Guide (PDF:2mb)
Guided Tour (Flash Version) on Canada's Food Guide
Visit Health Canada Website
Using the Food Guide (PDF:729kb)
 下載 Adobe Reader
| 一份食物的量大約是??? |
| 食物的種類 | (一份) 食物的份量 |
| 麵包、麥、米、麵條類 | 一片麵包 |
| | 三十克即食麥片 |
| | 半杯 (125毫升) 飯或麵條 |
| | 3/4杯 (175毫升) 熟麥片 |
| | 五至六片小餅乾 |
| 蔬菜類 | 一杯 (250毫升) 未煮、多葉子的蔬菜 |
| | 半杯 (125毫升) 己煮或切好未煮的蔬菜 |
| | 3/4杯 (175毫升) 蔬菜汁 |
| 水果類 | 一隻蘋果、香蕉或橙 |
| | 半杯 (125毫升) 已切、已煮或罐頭水果 |
| | 半杯 (125毫升) 果汁 |
| 奶類、乳酪及芝士 | 一杯 (250毫升) 奶 |
| | 3/4 杯(175毫升) 乳酪 |
| | 50克未加工芝士 |
| | 2片已加工的芝士 |
| 肉類、家禽、魚、乾豆、蛋及果仁 | 50至100克已煮瘦肉、家禽或魚 |
| | 半杯(125毫升)己煮的豆 |
| | 1/3杯 豆腐 |
| | 1-2隻蛋 |
| | 2茶匙花生醬 (等於一安士的肉) |
| WHAT IS ONE SERVING??? |
| Food Group | Serving Size |
| Bread, Cereal, Rice and Pasta | 1 slice bread |
| | 30g cold cereal |
| | 1/2 cup (125ml) cooked rice or pasta |
| | 3/4 cup (175ml) hot cereal |
| | 5-6 small crackers |
| | 1 bagel, pita or bun |
| Vegetable | 1 cup raw, leafy vegetables (salad) |
| | 1/2 (125ml) cup cooked or chopped raw vegetables |
| | 1/2 cup vegetable juice |
| Fruit | 1/2 cup (125ml) fresh, frozen, dried or canned fruit |
| | 1 medium size fruit: apple, banana or orange |
| | 1 wedge of melon |
| | 1/2 cup fruit juice |
| Milk, Yogurt and Cheese | 1 cup (250ml) milk |
| | 3/4 cup (175ml) yogurt |
| | 50g natural cheese |
| | 2 slices of process cheese (50g) |
| Meat, Poultry, Fish, Dry Beans, Eggs and Nuts | 50-100g cooked lean meat, poultry or fish |
| | 1/2 cup cooked dry beans |
| | 1/3 cup tofu |
| | 1-2 eggs |
| | 2 tablespoons (30ml) peanut butter |
Source: Canada's Food Guide to Healthy Eating
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5 項飲食安全檢定
(5 Fresh Checks for Better Food Safety)
- 進食前一定要洗手
小孩子因沉醉玩耍而往往忘記洗手。試想想孩子雙手所接觸的地方，充滿塵埃污物甚至細菌，這些都會污染食物。
Always wash your hands before eating.
- 食物容器及用具必須徹底清潔
器皿表面看似清潔但往往並不代表沒有細菌，極細小的裂縫可藏食物碎屑，昆蟲爬過表面亦可留下穢物含有食物中毒物質。使用食用類消毒劑有助消滅細菌。
Always clean food preparation surfaces & utensils thoroughly.
- 容易變壞的食物必須放入雪櫃
容易變壞的食物，尤其肉類和魚類，容易附有細菌。在攝氏三十度，細菌每十分鐘便會增加一倍數量！當食物存於攝氏十度以下，攝氏四度以下為更佳，細菌的滋生便會大大放緩。
Always keep perishable food in the fridge. Perishable food, especially meat & fish, can have bacteria on them. At 30 degrees Celsius, bacteria can double in number every 10 minutes! At temperatures of less than 10 degrees or, better, less than 4 degrees, bacteria multiply only very slowly.
- 生熟食物必須分開存放
細菌通常經過食物烹煮的過程便會被殺死。可是，當熟食有機會接觸到未經烹煮的食物，附在未經烹煮的食物上的細菌便會污染了熟食。細菌在熟食上能夠迅速滋生而造成食物中毒。
Always store raw and cooked food separately. Bacteria on raw food are usually killed during normal cooking. However, if after cooking the food is allowed to come into contact with raw food, bacteria from the raw food can contaminate the cooked food. Bacteria on contaminated cooked food can grow rapidly and can lead to food poisoning.
- 食物必須清洗乾淨及燒煮熟透
將食物浸洗對減低表面污染是十分重要的，尤其是中式蔬菜，因為蔬菜上可能殘留有害農藥。食物亦必須要徹底煮熟，因為加熱通常可殺死大部份導致食物中毒的細菌。
Always wash and cook food thoroughly.Soaking & washing food is important to reduce surface contamination, particularly for Chinese leafy vegetables which may contain residues of pesticides. It is also essential that food is thoroughly cooked. Through cooking will usually kill most of the bacteria that can cause food poisoning.
資料來源/Source of Information: Hong Kong Nutrition Education Ltd.: Public Education
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5項健康飲食檢定
(5 Fresh Checks for a Healthier Diet)
- 一日飲足六杯水
每天飲六杯 (八安士) 飲料包括水、果汁、奶或湯。活躍的孩子，應飲用更多飲料。
Six glasses of water a day. Drink six eight-ounce glasses or more of fluid (water, juices, milk or soup) a day.
- 早餐天天吃
每天進食低脂肪早餐：例如低脂奶配低糖麥片、雞蛋麥皮、麵包與低脂芝士、生菜魚片粥或雜菜碎肉湯通粉等。
Breakfast every day. Eat low-fat foods for breakfast such as low-sugar cereal with low fat milk, oatmeal with egg, bread with low fat cheese, fish/vegetable congee or lean meat/mixed vegetables macaroni in soup everyday.
- 揀健康小食 少油鹽糖至合適
選擇健康小食包括：克力架、梳打餅、麥餅、低脂芝士、芝麻包、菜肉包、米粉、低脂奶、低脂乳酪、新鮮水果或甘筍條、為正餐之間提供熱量。
Low salt, low sugar and low fat for healthy snacks. Choose healthy snacks such as plain crackers, wheat crackers, low fat cheese, sesame rolls, pork and vegetable buns, rice noodles, or even low-fat milk, low fat yogurt, fresh fruit and vegetables to refill your energy in between main meals.
- 多食無加工食物
多選擇新鮮食物包括水果、蔬菜和肉類，減少選擇加工食品以避免進食過量防腐劑及人造色素。
More unprocessed food. Choose fresh food (fruit, vegetables and meat) more often than processed food to decrease the intake of preservatives and artificial colorings.
- 少油少糖 唔肥又健康
減免進食高糖、高脂肪的食物和飲品，並經常運動，有助維持正常體重與健康。
Low sugar and oil to avoid becoming fat. Eating less high fat and sugary food and beverages can help with weight control. In addition, regular exercise can help you stay as fit as possible.
資料來源/Source of Information: Hong Kong Nutrition Education Ltd.: Public Education
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5項營養均衡檢定
(5 Fresh Checks for Better Nutritional Balance)
- 一至兩個新鮮果
各種不同類水果包括：橙、奇異果同橘子提供豐富維他命C、維他命A、纖維及鉀質。
One to two fruits a day. A variety of fruits including orange, kiwi and tangerine supply vitamin C, vitamin A, fibre and potassium.
- 兩杯牛奶天天飲
低脂或脫脂奶類製品是理想的鈣質來源，其他高鈣食品包括芝麻、黃豆、板豆腐、蝦乾、魚乾仔、罐頭魚及西蘭花等。
Two glasses of milk. Low fat or fat free dairy products are good sources of calcium. Other high calcium foods are sesame seeds, soy beans, firm tofu, dried shrimp, dried small fish, canned fish or broccoli.
- 三至四碗五穀類
一份五穀類相等於一碗飯、麵、其他穀類食品或兩片麵包。全麥麵包、紅米、麥皮、麥麩是理想的纖維來源。
Three to four servings of cereal or rice. One serving is equivalent to one bowl of rice, noodles or cereal or two slices of bread. Choose whole grain bread and cereal (oatmeal/ bran) for good sources of fibre.
- 四至六兩新鮮菜
各種不同類蔬菜提供維他命A、維他命C、葉酸、鐵質與纖維，是成長的要素及可加強免疫系統的功能。
Four to six taels of vegetables. A variety of vegetables supply vitamin A, vitamin C, folate, iron and fibre. They are essential for growth and a strong immune system.
- 三至五兩豆或肉
一兩肉 (包括生畜、家禽或魚) 相等於一隻雞蛋或四湯匙熟豆，切除肥羔和皮層，可以減少脂肪進食的份量。
Three to five taels of meat. One tael of meat, poultry or fish is equivalent to one egg or four tablespoons of cooked legumes. For meat and poultry, choose leaner cuts and skinless versions for lower fat contents.
資料來源/Source of Information: Hong Kong Nutrition Education Ltd.: Public Education
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Disclaimer: Material contained in Healthy Lifestyle section is intended for informational purpses only,
and is not a substitute for personal diagnosis. Readers should consult professionals for specific health
concerns.
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and are not liable for consequences of reliance on materials herein, including any resulting injury or
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