Transcript Eating Framework

FOOD HERO RULES 新食尚榜样守则
DRAFT
1. Food fuels your mind and body
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Be aware of how your body feels and changes before and after eating
Eat 3 small meals and 2 snacks a day, starting with a healthy breakfast
Don’t overeat until you are uncomfortably full
Drink water when you wake up, with each meal and snack, before and after you
exercise, and when you are not feeling well
Exercise daily to help your body use food as fuel
Sit down to share meals with family and friends
2. Quality foods give you extra fuel
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Fill up first on nutrient-rich foods before you eat nutrient-poor foods
Avoid sudden increases of sugar
Eat a variety of food groups, colors and textures
Learn to cook and prepare food safely
Enjoy every mouthful
Be open to trying new foods and dishes
3. You can save the planet by eating healthier
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Eat more plants and avoid eating large animals
Eat food grown sustainably and in abundance. Don’t eat endangered animals
Buy local and seasonal veggies and fruits
Reduce food and packaging waste. Don’t take more than you can eat
EATING FRAMEWORK
Nutrient Rich, Planet friendly diet
EAT FIRST AND FULL
DAMAGING
DRINK
WATER
EAT SPARINGLY
GARBAGE
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EATING FRAMEWORK
饮食习惯新守则DRAFT
1. EAT FIRST & FULL 优先摄入
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LOCAL VEGETABLES (spinach, seaweed, mushrooms, herbs)
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SEASONAL FRUITS (dragon fruit, lemon, apples, blueberries)
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LEGUMES (beans, peas, peanuts)
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NUTS (walnuts), SEEDS (sunflower, sesame)
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TOFU, EGGS
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WHOLE GRAINS (multi-grain rice, brown rice, oats, whole
grain breads)
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ABUNDANT SEAFOOD fatty fish (salmon), sardines, clams
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WATER (room temperature, green tea)
2. EAT SPARINGLY 选择性摄入
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SOFT WHITE STARCHES (refined white rice, refined grain
breads, noodles, potatoes, white buns)
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DAIRY (greek yogurt, organic milk)
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LEAN MEATS (chicken, pork slivers)
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GOOD OILS (Olive, butter, peanut)
3. GARBAGE FOOD 垃圾食物
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FRIED FOODS (fried chicken, nuggets,
scallion pancake, refried oil)
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FATTY MEAT (Shanghai braised pork,
sausages)
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SUGARY DRINKS (Soda, energy drinks)
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EXCESS SUGAR (ice cream, candy,
chips, soda, energy drinks, juices)
4. DAMAGING FOOD 损害环境及健康食物
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HEAVY IMPACT (beef, lamb)
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CHEMICALLY PROCESSED stuff (instant
noodles, preserved meats, MSG)
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ENDANGERED foods (sharks fin, blue
fin tuna)
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UNCOOKED MEATS & FISH (raw pork,
pink chicken)
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POLLUTED foods (pesticide-laden
foods, shellfish in polluted waters)
EATING FRAMEWORK
饮食习惯新守则DRAFT
1. EAT FIRST & FULL 优先摄入
• Eat fresh food prepared
from scratch
3. GARBAGE FOOD 垃圾食物
• Heavily processed food
4. DAMAGING FOOD 损害环境及
健康食物
2. EAT SPARINGLY 选择性摄入
• Nourishing items but don’t
have too much of it
• Don’t eat these because
they’re bad for the
environment and not safe to
eat
DRAFT
Local vegetables
Seasonal fruit
Legumes
Tofu
Eggs
Nuts
Seeds
Whole grains
Seafood
Water
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EAT SPARINGLY
DRAFT
Olive oil
White bread
White rice
Potatoes
Low fat dairy
Lean meats
Honey
Dried fruit
High sugar fruits
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DRAFT
GARBAGE FOOD
Preserved meats
Fried food
Ice cream
Candy
Muffins
Soda Energy drinks
Chicken nuggets
Refried oil
Energy drinks
Chips
Processed sausages
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DRAFT
Instant noodles
Chicken nuggets
Raw pork
Preserved meats
Shark fin soup
Polluted foods
Pesticide covered
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