• WHAT IS ONE SERVING???
• 5 Fresh Checks for Better Food Safety
• 5 Fresh Checks for a Healthier Diet
• 5 Fresh Checks for Better Nutritional Balance
• Calories Intake (PDF:204kb)

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

5 Fresh Checks for Better Food Safety Always wash your hands before eating Always clean food preparation surfaces & utensils thoroughly 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. 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. 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. Source of Information: Hong Kong Nutrition Education Ltd.: Public Education

5 Fresh Checks for a Healthier Diet Six glasses of water a day Drink six eight-ounce glasses or more of fluid (water, juices, milk or soup) a day. 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. 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. More unprocessed food Choose fresh food (fruit, vegetables and meat) more often than processed food to decrease the intake of preservatives and artificial colorings. 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. Source of Information: Hong Kong Nutrition Education Ltd.: Public Education

5 Fresh Checks for Better Nutritional Balance One to two fruits a day A variety of fruits including orange, kiwi and tangerine supply vitamin C, vitamin A, fibre and potassium. 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. 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. 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. 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. Source of Information: Hong Kong Nutrition Education Ltd.: Public Education 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. Wingtat Game Bird Packers Inc., Wingtat Website, its editors and contributors assume no responsibility and are not liable for consequences of reliance on materials herein, including any resulting injury or damage. Translation of some materials may have resulted in loss of accuracy.