FOOD HERO RULES 新食尚榜样守则 1. Food fuels your mind and body 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 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 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 DRAFT

EAT FIRST AND FULL EAT SPARINGLY EATING FRAMEWORK 2 Nutrient Rich, Planet friendly diet DRINK WATER DAMAGING GARBAGE

EATING FRAMEWORK 饮食习惯新守则 1. EAT FIRST & FULL 优先摄入 LOCAL VEGETABLES (spinach, seaweed, mushrooms, herbs) SEASONAL FRUITS (dragon fruit, lemon, apples, blueberries) LEGUMES (beans, peas, peanuts) NUTS (walnuts), SEEDS (sunflower, sesame) TOFU, EGGS WHOLE GRAINS (multi-grain rice, brown rice, oats, whole grain breads) ABUNDANT SEAFOOD fatty fish (salmon), sardines, clams WATER (room temperature, green tea) 2. EAT SPARINGLY 选择性摄入 SOFT WHITE STARCHES (refined white rice, refined grain breads, noodles, potatoes, white buns) DAIRY (greek yogurt, organic milk) LEAN MEATS (chicken, pork slivers) GOOD OILS (Olive, butter, peanut) 3. GARBAGE FOOD 垃圾食物 FRIED FOODS (fried chicken, nuggets, scallion pancake, refried oil) FATTY MEAT (Shanghai braised pork, sausages) SUGARY DRINKS (Soda, energy drinks) EXCESS SUGAR (ice cream, candy, chips, soda, energy drinks, juices) 4. DAMAGING FOOD 损害环境及健康食物 HEAVY IMPACT (beef, lamb) CHEMICALLY PROCESSED stuff (instant noodles, preserved meats, MSG) ENDANGERED foods (sharks fin, blue fin tuna) UNCOOKED MEATS & FISH (raw pork, pink chicken) POLLUTED foods (pesticide-laden foods, shellfish in polluted waters) DRAFT

EATING FRAMEWORK 饮食习惯新守则 1.EAT FIRST & FULL 优先摄入 Eat fresh food prepared from scratch 2. EAT SPARINGLY 选择性摄入 Nourishing items but don’t have too much of it 3. GARBAGE FOOD 垃圾食物 Heavily processed food 4. DAMAGING FOOD 损害环境及 健康食物 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 5 DRAFT

EAT SPARINGLY Olive oil White bread White rice Potatoes Low fat dairy Lean meats Honey Dried fruit High sugar fruits 6 DRAFT

GARBAGE FOOD Preserved meats Fried food Ice cream Candy Muffins Soda Energy drinks Chicken nuggets Refried oil Energy drinks Chips Processed sausages 7 DRAFT

8 Instant noodles Chicken nuggets Raw pork Preserved meats Shark fin soup Polluted foods Pesticide covered DRAFT