GOOD FAT

Here are some good examples of foods that have "good" fats so you get more health benefits than risks.

- Nuts (peanuts, pecans, almonds).

- Soy products.

- Avocados.

- Olive and canola oil.

- Fish (salmon, trout, herring, sardines).

- Omega 3 enriched eggs.

5 KEYS TO SAFER FOOD

We are  promoting the benefits of food safety and healthy diets. The five keys to safer food are:

1. Keep Clean.
2. Separate raw and cooked.
3. Cook all foods thoroughly.
4. Keep food at safe temperatures.
5. Use safe water and raw materials.

FOODBORNE DISEASES ARE INCREASING WORLDWIDE

Diseases causing organisms in food are transmitted far and wide by today's interconnected global food-chains - escalating how often and where foodborne illnesses occur.

Rapid urbanization worldwide is adding to risks, as urban dwellers eat more food prepared outside the home that may not be handled or prepared safely. Including fresh foods and fish, meat and poultry.

MORE THAN 200 DISEASES ARE SPREAD THROUGH FOOD

Millions of people fall ill every year and many dies as a result of eating unsafe food. Diarrhoeal diseases alone kill an estimated 1.5 million children annually, and most of these illnesses are attributed to contaminated food or water.

Proper food preparation can prevent most foodborne diseases.

EVERYONE PLAY A ROLE IN FOOD SAFETY

Food contamination can occur at any stage from farm to table. everyone on the food delivery chain must employ measures to keep food safe - farmer, processor, vendor and consumer.


Safety at home is just as vital to prevent diseases outbreaks. women are primary targets for food safety education as they are responsible for household meals in many societies.

DIABETES

Diabetes is a silent epidemic and according to World Health Organization (WHO) there are 347 million people in the world living with diabetes. This is  almost 6% of the world's adult population.

Diabetes in Asians is 5 times the rate of the white population.

India is the diabetes capital of the world. It is estimated that currently there are 40 million people with diabetes in India and by 2025, this number will swell to 70 million.

Diabetes also can cause 6 deaths every minute and 1 in 20 deaths in the world is due to the condition. Every year, it is estimated that 3.2 million people in the world die due to the diabetes or its related causes.

SPOKESPERSON

Muhammad Khairul Ammar bin Jasni

He is 22 years and known as Ammar is the ‘Top 10 MasterChef Malaysia’ season 2. Born on June 10th 1990, he wants to fly farther with his cooking talent. His family own several restaurants around Negeri Sembilan that influence him to be a chef. Ammar is a creative, enthusiastic and passionate about his country and its’ food. He always believe that no matter where he goes, Malaysian cuisine is the best.

This campaign choose Ammar to be the spokesperson because we believed that he could encourage people especially youngsters to practicing healthy eating in their daily life as he is one of the favourite contestant in MasterChef Malaysia Season 2.

WHAT ARE CALORIES?

A calorie is a unit of energy. We tend to associate calories with food, but they apply to anything containing energy. Specifically, a calorie is the amount of energy, or heat, it takes to raise the temperature of 1 gram of water by 1 degree Celsius (1.8 degrees Fahrenheit).

Most of us think of calories in relation to things we eat and drink, as in "This can of soda has 200 calories." It turns out that the calories listed on a food package are actually kilocalories (1000 calories = 1 kilocalorie). So that can of soda actually has 200,000 calories, but don't worry, the same applies to exercise when an exercise chart say you burn 100 calories jogging a mile, it means 100,000 calories.

A food "calorie" is sometimes capitalized to show the difference, but usually not. Human beings need energy to survive -- to breathe, move, pump blood -- and they acquire this energy from food. The number of calories in a food is a measure of how much potential energy that food possesses. 

• A gram of carbohydrates has 4 calories
• A gram of protein has 4 calories
• A gram of fat has 9 calories.

Foods are a compilation of these three building blocks. So if you know how many carbohydrates, fats and proteins are in any given food, you know how many calories, or how much energy, that food contains.

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BALANCED MEAL PLAN

Here's an example of a balanced meal plan:

Breakfast: A cup of oatmeal, 1 cup of milk, 1 hard boiled egg.

Mid-morning Snack: 5 whole grain crackers, 1 ounce low-fat string cheese.

Lunch: 3 oz turkey breast, 2 slices of whole grain bread, lettuce, tomato, 10 baby carrots.

Mid-afternoon Snack: 1 apple, 2 tablespoons peanut butter.

Dinner: 3 oz. of baked flounder, 1 cup of steamed spinach.

Evening Snack:  1/2 cup low-fat ice cream, 1 tablespoon chopped walnuts.

DON'T SKIP MEALS OR SNACKS.

Eating well-balanced and right-sized meals and snacks at regular intervals helps prevent major dips and surges in blood sugar.  Meals should not be skipped, particularly for those who are on insulin.  Skipping meals can upset the balance between food intake and insulin and also can lead to weight gain if one eats extra food later on.

WHAT'S A HEART HEALTHY DIET?

The first step in a heart-healthier lifestyle is a heart-healthy diet.  Here are some guidelines to help you plan and personalize your diet:

1.  Calories count.

Being overweight is one of the primary  risk factors for heart disease, so be sure your calorie intake is appropriate to achieve and maintain a healthy weight.

2. Eat plenty of fiber.

A high fiber diet will help you control your weight by controlling your appetite and also can help you maintain healthy cholesterol levels. 25grams of fiber per day is the recommended minimum. Ideally, aim for 35-40 grams of fiber per day.

3. Eat lots of fruits and vegetables.

Fruits and vegetables contain fiber but also are rich in antioxidant nutrients that help protect your heart.  Eat at least five servings of colorful vegetables such as carrots, berries, peppers, and broccoli to get a minimum of 100% of the daily recommended amounts  of vitamin A, C, K.

4. Emphasize healthy fats.

A heart-healthy diet doesn't necessarily need to be a low-fat diet. A diet rich in monounsaturated fats can help lower cholesterol, blood pressure, and other risk factors. Monounsaturated fats are  olive oil, avocadoes, and nuts such as almonds.  Use these as your primary sources of fat.

5. Watch your sodium.

A diet high in sodium can lead to high blood pressure. It is  recommended to limit your sodium intake to 2300mg per day. Those with high blood pressure are advised to reduce sodium to 1500mg a day.

6. Limit your intake of sweets and refined carbohydrates.

Foods that are high in sugar and refined carbohydrates which includes many low-fat foods can create sharp spikes in blood sugar and ultimately increase your risk of both heart disease and diabetes. Choose whole grain foods whenever possible and consume sweets occasionally or not at all.  For a naturally sweet treat, enjoy fresh fruit.

FIBER

Eat plenty of fiber. A high fiber diet will help you control your weight and also can help you maintain healthy cholesterol levels. Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids. Women should get fiber about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day.

Corn, Apples, Kidney Beans, Avocado, Whole-Wheat Pasta, Brown Rice, Whole-Wheat Bread, Pear & Oatmeal are some examples of HIGH-FIBER food.

EGG

Long under-appreciated  eggs are a high-quality protein that’s rich in vitamins D and A and low in saturated fat. They also have choline, recently in the news for its importance in brain function. And they deliver two kinds of carotenoids essential for healthy eyes.

WILD SALMON

Wild salmon packs a wallop with two kinds of heart-healthy omega-3s, including DHA, a fatty acid is essential for a healthy pregnancy.

Omega-3s also boost mood, fight depression, and may protect against Alzheimer’s disease and cancer. Add in salmon’s lean protein and vitamin D (a critical nutrient many women lack), and you’ve got yourself a near-perfect food.

BROCCOLI

Broccoli may help prevent breast cancer by fighting excess estrogen. Rich in vitamin C and a good source of vitamin A, broccoli helps you feel full on less than 30 calories per serving. And it gets bonus points for fiber, folic acid, calcium, iron, and potassium.

Cooked or raw, broccoli delivers a nutrient punch.

RED BEANS

Red beans are rich in antioxidants and packed with protein, folate, minerals, and fiber, including resistant starch.

Resistant starch seems to have several important benefits, like boosting the body’s ability to burn fat, helping you feel full, controlling blood sugars, and even reducing cancer risk.

DARK CHOCOLATE

Dark chocolate is rich in heart-protective antioxidants, it can help reduce the risk of stroke and heart disease. It’s loaded with magnesium, manganese, copper, zinc, and phosphorus—all important for strong bones.

Studies suggest chocolate may also help hydrate the skin, lower blood pressure, and sharpen thinking.

Here’s the fun factor - “Chocolate is a sensual pleasure, something women often don’t get enough of in their food.” - Dr. La Puma.

GREEN TEA

This beverage may fight cancer and heart disease, and help prevent dementia, diabetes, and stroke. It hydrates like water, too, so it helps fight fatigue.

Bonus: drink four cups a day, and you’ll kick up your calorie burn by 80 calories.

RAISINS

Raisins' are a great snack with energy-boosting carbs, in addition to fiber, iron, and vitamin C.

Raisins are high in natural sugar, yes, but their special phytochemicals help fight tooth decay.

KIWI FRUIT

This petite fruit contains about 70 milligrams of vitamin C. More than an orange and just 5 milligrams short of the daily recommendation for women. It also can improved eyesight, lower cancer risks, and better heart health.

BEEF

The zinc in lean beef may help build immunity, while its high iron content fights fatigue and iron-deficiency anemia.

RASPBERRIES

Raspberries are the main berry source of ellagitannins, a type of antioxidant that may have anticancer effects. They are also a good source of vitamin K, which helps increase bone-mineral density, reducing your risk of fractures.

One cup of raspberries has 8 grams of fiber, a big step toward the 25 grams of fiber per day that women need for protection against colon cancer, digestive disorders, and heart disease.

SOY BEANS

They’re a terrific vegetarian source of protein. And eating moderate amounts of natural soy foods may lower the risk of breast cancer and keep bones strong after menopause.

CHERRIES

Cherries are one of the highest-antioxidant foods. They help fight memory loss, heart disease, high cholesterol, and diabetes.

TOMATOES

You can’t beat ’em as a source of lycopene, a powerful antioxidant that may help protect against cervical and breast cancers. The lycopene in tomatoes act like a sunscreen; eating them cooked can quadruple the SPF in your skin. And the polyphenols in tomatoes thin your blood naturally, so they’re good for your heart. Cook them with broccoli for even greater benefits.

FOOD PYRAMID

The Food Pyramid, developed by the US Department of Agriculture (USDA), is an excellent tool to help you make healthy food choices. The food pyramid can help you choose from a variety of foods so you get the nutrients you need, and the suggested serving sizes can help you control the amount of calories, fat, saturated fat, cholesterol, sugar or sodium in your diet.

HEALTHY FOOD MENU

Sample Menu for Girls Age 9 to 13

Try to consume the following each day:

• 5 ounces grains
• 2 cups vegetables
• 1 1/2 cups fruit
• 3 cups milk dairy products
• 5 ounces meats, beans, fish or nuts

Below is a sample menu to show you how you might follow the food pyramid for a day.

Breakfast

1 cup milk
1 cup cereal

Snack

1 apple
1 handful nuts or trail mix

Lunch

2 pieces whole wheat bread
1 slice cheese
2 slices turkey
1 slice tomato
A small amount of mustard and/or low-fat mayonnaise
1/2 cup celery
1 tablespoon peanut butter
1-2 small cookies
1 100% juice box or pouch

Snack

1/2 cup carrot sticks
1 tablespoon low-fat salad dressing

Dinner

1 cup pasta
1/2 cup tomato sauce
1/2 cup salad
1 tablespoon salad dressing
2 ounces chicken
 

Sample Menu for Boys Age 9 to 13

Try to consume the following each day:

• 6 ounces grains
• 2 1/2 cups vegetables
• 1 1/2 cups fruit
• 3 cups milk or dairy products
• 5 ounces meats, beans, fish or nuts

Below is a sample menu to show you how you might follow the food pyramid for a day.

Breakfast

1 cup milk
1 cup cereal

Snack

1 apple
1 handful nuts

Lunch

2 pieces whole wheat bread
1 slice cheese
2 slices turkey
1 slice tomato
A small amounts of mustard or low-fat mayonnaise
1 cup celery
1 tablespoon peanut butter
1-2 small cookies
1 100% juice box or pouch

Snack

1 cup carrot sticks
1 tablespoon low-fat salad dressing

Dinner

1 1/2 cups pasta
1/2 cup tomato sauce
1/2 cup salad
1 tablespoon salad dressing
2 ounces of chicken