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Reasons for modifying recipes

make our meals healthier

Less Butter

Less Oil

Less Sugar

More Fruits and Vegetables

To prepare meals that are suitable for people who have dietary needs.

Vegetarian

Religious beliefs

How do we modify the recipes?

Nutritive value of the food we eat

Use fresh food instead of canned food

Fruits and vegetables

Use ingredients with healthy alternatives

Use food with less sugar, salt and fats.

Use healthier cooking methods

Steaming

Boiling

Baking

Grilling

The product must be cooked in an oven

The product must be baked

The product can be either savory or sweet

Tools for healthy meal planning

Rice and alternatives

Eaten mainly for energy

6-7 servings per day

Fruit and Vegetables

Eaten mainly for good health

2 servings per day

Meat and alternatives

Eaten mainly for growth

2 servings and 250-500 ml of milk per day

Fats, oils, sugar and salt

Eaten Mainly to enhance the taste

Should only be eaten sparingly

Tips on planning healthy meals for teenagers

Include plenty of fresh fruits and vegetables

Encourage teenagers to drink plenty of water

Provide food that is rich in calcium, phosphorus and vitamin D.

Include carbohydrates

To provide sufficient energy

Include protein-rich food

For proper growth and development

Provide iron-rich food

Iron is needed to form red blood cells

It is especially important for girls who reached puberty as they lose alot of blood during menstruation

What can happen if one has unhealthy eating lifestyle

Obesity

A health condition where there is an excessive accumulation of fats in the body

Occurs when unhealthy eating habits is practised over a period of time

Excessive intake of high-calorie food that have a high amount of fats and sugar

A lifestyle with little or no physical excercise

Excess calories the body does not need

Stored in the body as fats

People with obese have greater risk of developing diseases

Such as

Diabetes

People who have diabetes have 'sugar in the urine'

Insulin is absent or not used properly by body

Glucose cannot be converted into energy properly and remains in the blood

Too much glucose in the blood can cause

Freuent urination

Blurred vision

Weight loss

Tiredness

Cancer

General term for diseases in which abnormal cells in the body multiply out of control.

THis affects the proper functioning of organs in the body

Chemicals that are used to male processed food are thought to be carcinogenic

Carcinogenic are substances that cause cancer

Carcinogenic can also be found in preserved food

such as

salted fish

Pickled vegetables

Coronary heart disease

Occurs when excess cholestrol in blood causes a build-up of fatty deposits in the coronary arteries

This fatty deposits block the blood flow to the heart muscles and damage them

Damaged heart muscles cannot be repaired and it affects the normal functioning of the heart

The damaged heart muscles may stop pumping and cause a heart attack

Food containing saturated fat increase the amount of cholesterol in blood

food that are high in cholesterol

Coconut milk

Red meat

High-fat dairy products

shell fish

Hypertension

Too much salt in our diet can increase hypertension

Stroke

Condition in which the brain loses some or all of its functions when the flow of blood to it is blocked

Tooth decay and gum disease

Excessive intake of sugary food

Cavaties formed on a tooth can cause pain and infection

If left untreated, tooth may need to be extracted.

13 to 18 Years Old

Food they like

Sweet Food

Fast Food

Food they do not like

Bitter, sour

Vegetables

Food they need to provide themwith nutrients

Lean Meat

Cheap

Affordable

Non-Expensive

$1-$5 per package

Finger food

Easy to eat

Sold in a push cart

Appetising

Creative