Lunch: Rice, vegetables, a meat dish; tea or water
Snack: Crisps or crackers
Dinner: Rice, steamed fish, fried vegetables, meat or dairy dish, apple or pineapple; herbal tea
Eating out with friends: Set dinners at Western restaurants
Eating out with family: Dim sum and fried noodles every weekend, sometimes have lunch at Cafe de Coral
Loves: Seafood, pasta, desserts
Hates: Salty foods, papaya
Exercise: Gym twice a week, hiking once a month
Borremeo's nutrition tip: Even though tea and coffee can keep you awake and refreshed, try not to get hooked on them.
Borremeo asks: What makes a person 'healthy'?
Wynnie says: The World Health Organisation defines health as 'a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity'.
A healthy lifestyle can help reduce your risk of chronic diseases in later life. A balanced diet, regular exercise, maintaining a healthy weight, not smoking and minimising stress are all important.
The UK government offers eight tips for eating well:
1. Base meals on starchy foods
2. Eat lots of fruit and vegetables
3. Eat more fish
4. Cut down on saturated fats and sugar
5. Cut down on salt - eat no more than 6g a day
6. Get active and try to maintain a healthy weight
7. Drink plenty of water
8. Don't skip breakfast
Eating healthily doesn't mean giving up foods we enjoy - all foods can be part of a healthy diet. It's all about getting the right balance. No single food can provide us with all the essential nutrients we need.
Wynnie Chan is a British-trained nutritionist. If you've got a question for her or would like to be featured in this column, e-mail [email protected]How healthy are you?
1. Do you ...
a. eat five or more portions of fruits and vegetables a day?
b. eat fruit and vegetables at only one meal a day?
c. eat fruit and vegetables only occasionally or rarely?
2. Do you ...
a. always eat three main meals a day including breakfast?
b. skip at least one meal a day?
c. rarely eat main meals and fill up on snacks instead
3. Do you ...
a. eat a variety of snacks, including fruit?
b. eat snacks between main meals even when you're not hungry?
c. eat biscuits, crisps, chocolate etc as snacks every day?
4. Do you ... every day?
a. exercise for at least an hour
b. exercise for less than 30 minutes
c. rarely exercise
Your answers:
Mostly a's: Well done, you're making healthy choices already. Keep up the good work!
Mostly b's: Try to strike a healthy balance by eating more fruit and vegetables and exercising more regularly. This will keep you in tip-top health.
Mostly c's: Being healthy is cool. Take small steps to change your diet and lifestyle. Eat unhealthy in moderation. Exercise with friends: then you can socialise and get fit at the same time.
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