健康晚年 Health Ageing

cucumber

健康飲食金字塔
飲食之道，最重要是均衡和分量恰當。因為每樣食物所含的營養各有不同，依從健康飲食金字塔進食各種各類的食物，便可以吸收不同的營養，供應身體的需要。

食物類別
吃最多
穀物類
穀物類是我們熱量的主要來源。對大部分長者來說，選擇穀物類如飯、粉、麵時，可以白飯、湯粉、湯麵為主，減少進食炒飯、炒粉、炒麵或即食麵等含高脂肪的食物，有助避免因攝取過多脂肪而引致體重上升。全穀麥類如糙米、麥包等 比經打磨的白飯、白麵包含更多纖維素和營養。我們每天約需要3至5碗飯(一碗飯約相等於2塊麵包)。

吃多些
蔬菜和水果類
蔬菜和水果含豐富纖維素、維生素和礦物質如維生素A和C和鉀。多選擇深色蔬菜和水果如菜心、菠菜、甘筍、番茄和木瓜等，可幫助攝取更多維生素和礦物質。避免把蔬菜煮得太久，以減少營養的流失。有咀嚼困難的長者可以把蔬菜切成小段，以幫助咀嚼。我們每天約需要3-4份蔬菜(6-8両)和2-3份水果。

吃適量
肉、魚、蛋及代替品
瘦肉、去皮家禽、魚肉和乾豆含較低飽和脂肪。把肉類去骨、攪碎或切片，有助咀嚼。我們每天約需要5至6両肉類。

奶類及代替品
奶類適宜以低脂或脫脂奶為主。我們每天約需要1至2杯奶。不愛喝牛奶的長者，可挑選加鈣的豆奶或板豆腐和黃豆，也可多吃深綠色蔬菜和白飯魚等含較高鈣質的食物。

吃最少
油、鹽及糖
減少進食含高脂肪、高糖分和鹽分的食物如蛋糕、臘腸、鹹魚、鹹蛋等。其實很多天然的調味料如薑、葱、蒜頭和胡椒粉亦可幫助帶出食物的味道，那麼就不用加太多的糖、鹽、醬油或蠔油等高鹽分的調味料了。
識飲識食
編排飲食時，宜以穀物類和蔬果類作為健康飲食的基礎，再配以適量瘦肉和低脂奶便能夠達到均衡飲食之目的。
採用低油量烹調方法如蒸、灼、煮、炆、燉和用易潔鑊，避免煎炸，有助保持體重。
飲食之道，最重要是均衡和分量恰當。因為每樣食物所含的營養各有不同，依從健康飲食金字塔進食各種各類的食物，便可以吸收不同的營養，供應身體的需要。
（https://www.elderly.gov.hk/tc_ch ... /healthyeating.html）


Healthy Eating - Food Pyramid
Variety in food choices enables us to enjoy different tastes and helps to ensure health and adequate nutrition. A balanced diet should include correct proportions of different food groups. The best way to do so is to follow the food pyramid.

Food groups
Eat the most
grains:
Food from grains such as bread, cereal, rice, and pasta are the foundation of a healthy diet. We should avoid eating high-fat foods such as fried rice, fried noodles, or instant noodles which may lead to ingestion of excessive calories and cause weight gain. Whole grain food such as whole wheat bread and oatmeal are higher in dietary fibre and nutrient contents than refined grain foods such as white bread and white rice. On average we need about 3 to 5 bowls of rice (1 bowl of rice = 2 slices of bread) each day.

Eat more
vegetables and fruits:
Fruits and vegetables are rich in dietary fibre, vitamins, and minerals such as vitamin A and C and potassium. We should select more of those with bright colours such as spinach, carrot, tomato, and papaya as they are often richer in vitamins and minerals. We should avoid overcooking vegetables to minimize nutrient loss. Vegetables can be chopped up into small pieces for the elderly with chewing problems. On average we need about 3-4 servings (6-8 taels) of vegetables and 2-3 servings of fruits each day.

Eat moderate amount
meat, fish, egg and alternatives:
Lean meat, skinless poultry, fish, or dried beans are lower in saturated fat and are healthier choices. Meat can be minced or chopped up for easy chewing. On average we need about 5 to 6 taels of meat each day.

milk and alternatives:
Low-fat milk and fat-free milk are lower in saturated fat and are healthier choices. On average we need about 1 to 2 cups of milk each day. People who cannot tolerate milk can eat other calcium-rich foods such as fortified soy milk, soybeans, tofu, dark green leafy vegetables, canned sardines (eat with bones), etc.

Eat the least
Fat/ oil, salt and sugar:
Avoid foods which are high in fat, sugar, and salt such as cakes, sausages, salted fish, and preserved vegetables. The use of natural seasoning such as ginger, green onions, garlic, and pepper powder can bring out the flavours of foods without adding sodium, sugar, or other food additives.

Create a healthy eating pattern:
Use plant foods such as grains, fruits, and vegetables as the foundation of our meals accompanied by moderate amounts of low-fat foods selected from the milk group and meat group. Use low-fat cooking methods such as steaming, blanching, braising, baking, micro-waving, or use a non-stick cooking pan to avoid excessive intake of calories to help prevent obesity.
（https://www.elderly.gov.hk/engli ... /healthyeating.html）


健康晚年
Health Ageing
/11 2019