1. MIND YOUR CALORIES

3. What Are Calories? Food energy Av. person's caloric diet ranges from 1500 - 2400 High Calorie Foods + Inadequate Exercise = Fat Storage

4. General Guide to Calories Provides a general reference for calories when looking at a Nutrition Facts label 40 Calories = Low 100 Calories = Moderate 400 Calories or More = High

5. How to Read Food Labels 1.Serving size – Number of servings per packaging 2.Check calories How many calories of FAT are there in one serving?

6. 3.Limit these nutrients otherwise… increase risk of certain chronic diseases – heart disease – some cancers, or – high blood pressure How to Read Food Labels…

7. 4.Get Enough of These – improve your health – help reduce the risk of some diseases and conditions Dietary fiber promotes healthy bowel function How to Read Food Labels…

8. 5.Understanding the Footnote on the Bottom of the Nutrition Facts Label Recommended that you stay below - eat "less than" How to Read Food Labels…

9. 6.The Percent Daily Value (%DV) Based on the Daily Value recommendations for key nutrients Helps determine if a serving of food is high or low in a nutrient How to Read Food Labels…

10. Maintaining Balance Source: Health Promotion Board

11. 708 kcal 1 = 98 kcal 246kcal What We Eat

12. 288kcal 742kcal706kcal What We Eat

13. 593kcal257kcal 70kcal Desserts We Cant Resist!

14. Drinks To Quench Our Thirst 140 kcal340 kcal

15. Lets Calculate! 80g = 141kcal93 g = 208kcal 234g = 153kcal 200g = 280kcal 782 kcal

16. Lets Calculate! 200g = 280kcal 290g = 450kcal 215g = 339kcal 191g = 448kcal425g = 171kcal 1688 kcal

17. Managing A Healthier Diet

18. Managing Weight With A Healthier Diet 1.Opt for lower calorie options – Control type & amount of food and drinks Source: Health Promotion Board

19. 2.Swop to Whole-grains – Natural is best! Managing Weight With A Healthier Diet… Source: Health Promotion Board

20. 3.Go for Healthier Choice Symbol (HCS) Products – generally lower in fat and sugar and are lower in calories Managing Weight With A Healthier Diet… Source: Health Promotion Board

21. The New Food Icon

22. FoodUnitEnergy (calories) Chinese Cabbage (Shredded, Boiled, w/o salt) 1 cup (170g)20 Steam white rice1 serving (224g)380 Chicken Breast Meat (Raw)1 serving (100g)114 Lean Minced Beef (Raw)1 serving (100g)131 Lean Pork (Raw)1oz (28g)42 Medium Potato (Raw)1 (213g)164 Fish Fillet1 (109g)291 Medium Egg (Raw)1 (50g)72 Watermelon (Wedge)1/686 Planning Your Meals

24. Online Resources You can refer to the Health Promotion Board website and use the health tools provided. http://www.hpb.gov.sg/healthtools/default.aspx They will come in handy for sure! For those who love to cook, a friend recommended me this website which gives a breakdown of the proportion of calories that are in different types of dishes. www.skinnytaste.com