Information about Food and Health 關於健康與食物

After speaking with and learning from a nutritionist teacher Ms. Zeng, the students found out some important and surprising information. We have certainly identified some adjustments that we will need to make to our own eating habits that will need to be taken for health and fitness.

在與營養師曾老師交談和學習後，學生們發現了一些重要而令人驚訝的信息。我們當然已經確定了一些我們需要對我們自己的飲食習慣進行的調整，這些調整需要為健康和健身而採取。

Today I’m going to talk about food and health. So basically I eat kind of healthily in my life, I don’t really eat snacks that often. So I won’t change anything about my eating habits.

And the thing that I learned today is the yogurt. I thought any kind of food that are made by milk are all very bad for the people that can’t drink milk, This may sounds confused but I just learn we can drink very little milk first and get used to it and after this we can drink milk normally as other people I didn’t know this before it’s a very cool things,and other things that I already learned by myself because I used to work out so I know some basic things about food and health.

Recently, we had a special speaker who is a nutritionist come to teach us important things about eating healthy so we could have nicer skin and stronger muscles. She explained to us the importance of the amount of different foods you eat, like eating foods with: B12, calcium, B6, vitamin C, zinc, and iron to promote healthy muscles. As well as what order you should follow to eat them. For example, she taught us that an average person should eat around 800 grams of rice. If you were not eating the recommended amount, it might result in malnutrition. However, eating too much might result in obesity. She also stated the order in which we should follow when we are eating, because our body might develop too much of the chemicals that lowers blood sugar in a short amount of time and that might cause obesity as well. Knowing the importance of a healthy diet allows you to know how to maintain and take care of your body.

The information she provided has made me think about slightly changing my eating habits. I do not see myself changing my diet too much because it is not realistic. Since it is my mom buying and preparing my food, it would be too much of an inconvenience to her to completely change our diet. However, there was one point that drew my attention. During her presentation, the nutritionist recommended an order of how we should eat our foods. First, we should drink our water, then vegetables, beans, eggs, meat, and finally rice at the end. This is the most realistic change that I could try as it is not too hard to follow, and I don’t need to measure anything if I want to follow this order. It would not require much change to my eating habits and amount. This is because I already eat the recommended daily amount, there would not even be much change if I wanted to follow the nutritionist’s proposed amount.

by Larissa Kuo

- 糙米=白米

但糙米多了纖維，b群，礦物質

I used to think that all types of rice are the same because they are all made out of wheat. But I finally realized that when the teacher told us what is contained in 糙米. That also means 糙米 is healthier than normal rice. So if we want to stay healthy, 糙米 is a better option to replace white rice.

- 蛋白質高，脂肪少，就選 「魚，雞」

Same with the rice, I thought all types of meat contain the same things, but I do know that eating the fat part of meat makes you fat as well. I knew that most types of meat contain 蛋白質， but I didn’t know there were specific types for getting enough protein.

I have learnt that there is a specific order food should be eaten. Apparently, you should eat vegetables first, followed by protein and meat,and finally, grains. This way it is better for your health. Another thing I learnt is that that I am really eating too much grains. According to the teacher, at this age, boys should only eat 4 to 4.5 bowls of rice each day but most of the time, I am too hungry and I eat more than that. This is especially importnat for me to know becuase, I am diabetic and it is crucial that I am careful about what I eat. Eventhough I do not really care about what I eat, it is still good to know because it might help me decide how much I need to inject. If I really need to change something about my diet, I would try to eat less grains. However, I might be hungry so, I think I should just eat more protein and vegetables to make sure I get full.

Today, Nutritionist has gave us a presentation. The two points that I think are most important is that for every breakfast, lunch and dinner we eat we should have vege, protein and carbohydrates. Another point is when we try to make ourselves thinner we can’t just not eat oil, because we will have less hair and be harder to poop. Based on those points I will change my dietary habits by making sure I eat vege, protein and carbohydrates all the time when I eat, and eat oil when I want to be thinner.

Made by Zoey

Chinese Ver.

Pumpkin, corn, and yam can all replace rice main source of heat

1. carbohydrate
2. protein
3. fat

Calorie-free is also important

1. minerals
2. vitamins
3. water

6 categories

1. meats and protein
2. vegetables
3. fruits
4. milk and dairy products
5. fats and Nuts and Seeds
6. grains

南瓜、玉米、山藥都可以代替米飯 注要熱量來源

1. 碳水化合物
2. 蛋白質
3. 脂肪

不含熱量也很重要

1. 礦物質
2. 維生素
3. 水

6大類

1. 豆魚蛋肉類
2. 蔬菜類
3. 水果類
4. 乳品類
5. 油脂與堅果種子類
6. 全殼雜糧類

One thing I learned from the presentation was the order of how you should eat your meal. First you drink your soup or water, then you eat some of your veggies, then some of your meat, and then finish it off with your grains. You can do this loop when you are eating and it will help you become healthier.

Another thing I learned was that the amount of water you need to drink a day is your weight x30. I think this is important because water is important for you to survive in this world. For example, water helps prevent dehydration, body from overheating, and can also result in mood change.

Something I will change is the amount of water I drink. I tend to not drink water when I’m at school and only drink a little when I’m at home. I think this is the reason why I’m mad sometimes at school and at home.

Made by Yuna Wu

作者Yuna Wu

Main sources of calories.

1. Carbohydrates (carbohydrates)
2. Protein
3. Fats

No calories.

1. Vitamins
2. Minerals
3. Water

Six major categories.

1. Fruits
2. Vegetables
3. Grain (whole grain)
4. Meat (soy, fish, egg and meat)
5. Dairy products
6. Nuts (oils and nut seeds)

The order of eating meals. soup or water → vegetables → beans, fish, eggs and meat → whole grains and cereals (PS* Eating order is also very important Oh)

Three low and one high.

1. Low salt
2. Low sugar
3. Low oil
4. High fiber

Other small notes

1. Eating fruit is recommended to eat only the fruit itself, fruit juice is higher in fructose.
2. Large tomatoes are vegetables, while small tomatoes are fruits.
3. Corn shoots are vegetables.
4. Seaweed is a vegetable.
5. Mung beans are not high quality protein.
6. Mung beans are a starch type.
7. Avocado is a good oil.
8. White meat is the type of chicken.
9. Red meat refers to beef.
10. Eating too salty food will cause acne.

主要熱量來源：

1. 碳水化合物（醣類）
2. 蛋白質
3. 脂肪

不含熱量：

1. 維生素
2. 礦物質
3. 水

六大類：

1. 水果類
2. 蔬菜類
3. 雜糧類（全穀雜糧類）
4. 肉類（豆魚蛋肉類）
5. 乳製品
6. 堅果類（油脂與堅果種子類）

吃飯的順序： 清湯或水 → 蔬菜 → 豆魚蛋肉類 → 全穀雜糧類 (PS*吃飯順序也很重要喔)

三低一高：

1. 低鹽
2. 低糖
3. 低油
4. 高纖

其他的小筆記

1. 吃水果建議只吃水果本身，果汁果糖含量比較高。
2. 大番茄是蔬菜，小番茄則是水果。
3. 玉米筍是蔬菜類的。
4. 海苔是蔬菜類的。
5. 綠豆不是優質蛋白。
6. 綠豆是屬於澱粉類的。
7. 酪梨是好的油。
8. 白肉是指雞肉之類的。
9. 紅肉是指牛肉之類的。
10. 吃過鹹的食物是會導致青春痘的。