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Workshop Presentation Slides on Healthy Eating

  2. WHO ARE WE? Diploma in Early Childhood Education
  3. OBJECTIVES OF WORKSHOP Understand the various benefits of different food items. 01 Sort different food items into the respective categories of the healthy plate. 02 Use different healthy ingredients to make a dish. 03
  4. PROGRAMME OUTLINE 1 Getting to Know You! 2 Presentation on Healthy Eating 3 Sorting Activity - "Where do I belong?" 4 Cookery Fun - Onigiri Making
  7. TOPICS 1 Introduction to Healthy Eating 2 Importance of Healthy Eating 3 My Healthy Plate 4 Food Categories 5 Healthy Meals in Preschool
  8. WHAT IS HEALTHY EATING ? Eating a wide variety of foods from all food groups: whole-grains, fruit and vegetables, meat and other protein-rich foods including those containing calcium. Selecting healthier food choices that are lower in salt, added sugar, saturated fat and trans fat. Eating according to the right food portions.
  9. WHY SHOULD WE EAT HEALTHILY? 1 IN 9 SINGAPOREANS AGED 18 TO 69 ARE OBESE Item 40% Item 2 60% 57% increase in obesity since 2004 N A T I O N A L H E A L T H S U R V E Y 2 0 1 0
  10. HEALTHY MEALS IN PRESCHOOLS PROGRAMME Comply with food service guidelines which aim to cut down fat, sugar and salt. Incorporate food from the four main food groups – brown rice and wholemeal bread, meat and others, vegetables and fruits. Culinary training and assessments are provided for pre-schools. Encourage schools to educate children on healthy eating.
  11. FOOD SERVICE CRITERIA Provide calcium food sources every week (milk, cheese, yoghurt). 01 For sweetened drinks and desserts, the sugar content shall be equal to or less than 6g/100ml. 02 Deep-fried food, pre deep-fried food upon purchase and preserved food (e.g. sausage, ham, luncheon meat, preserved vegetables, preserved eggs) shall not be served. 03
  12. FOOD SERVICE CRITERIA When high fat ingredients (e.g. coconut milk/cream, mayonnaise) are used in food and beverage preparations, half or more of the required amounts of such ingredients shall be replaced with reduced-fat alternatives (e.g. reduced-fat evaporated milk, reduced- fat mayonnaise).  04 Use oils with the Healthier Choice Symbol in food preparation. Butter, lard, hard margarine and ghee shall not be used. 
  13. FOOD SERVICE CRITERIA Use skinless poultry and lean meat when preparing food. 05 Provide water during lunch.  06 Food in the 4 food groups (1) brown rice & wholemeal bread (2) fruits (3) vegetables (4) meat & others, shall be served at lunch. Vegetables and fruit shall be served in the following amounts: a) Vegetables: 1.5 to 3 heaped dessertspoons b) Fruit: ¼ to ½ serving.   07
  14. FOOD SERVICE CRITERIA Include whole-grains: a) Rice/porridge: at least 20% unpolished rice e.g. brown rice shall be mixed with other rice of choice b) Dried bee hoon: at least 20% of wholemeal beehoon shall be mixed with other beehoon of choice c) Use only wholemeal/whole-grain bread to prepare sandwiches  08 Prepare home-made snacks according to the criteria below (where applicable): a) Comply with the Healthy Meals in Pre-schools Programme criteria b) Sugar content shall be equal to or less than 1 tablespoon per serving 09
  15. Shows what a healthy, well- balanced meal looks like, by visually representing the correct proportions of different food groups you should eat on a simple plate. A visual guide for creating balanced and healthy meals.
  16. FRUITS AND VEGETABLES Naturally low in saturated and trans fat, and rich in dietary fibre, vitamins and minerals Add delightful colours, textures and flavours to your diet
  17. Do you know the different benefits of our nutrients?
  18. BENEFITS NUTRIENTS BENEFITS Potassium Helps maintain healthy blood pressure Dietary Fibre Helps reduce blood cholesterol levels and risk of heart disease Promotes proper bowel function Offers feeling of fullness with lower calorie intake Folate (Folic Acid) EXAMPLES Avocado Spinach Sweet Potato Berries Peas Turnips Coconut Helps body form red blood cells Broccoli Citrus Fruits (eg. papaya, oranges) Spinach Beans
  19. BENEFITS NUTRIENTS BENEFITS EXAMPLES Vitamin A Helps protect body against infections Helps vision in dim light Promotes growth and repair of body tissues Helps heal cuts and wounds Keeps teeth and gums healthy Keeps eyes and skins healthy Vitamin C Carrots Sweet Potato Mango Oranges Red peppers Strawberries Guava
  21. WHAT DOES ONE SERVING OF FRUIT OR VEGETABLES LOOK LIKE? 1 small apple, orange, pear or mango (130g) 01 1 wedge of papaya, pineapple or watermelon (130g) 02 10 grapes or longans (50g) 03 1 medium banana 04 ¼ cup dried fruit (40g) 05 100g raw non-leafy vegetables 06 ¾ mug+ cooked vegetables (100g) 07 ¼ plate cooked vegetables (100g) 08
  22. WHOLE-GRAINS Our body gets most of its energy from carbohydrates.  Digestion breaks carbs down into glucose (sugar), powering everything we do – from breathing to thinking.  Carbs come in two forms – sugars and starches.
  23. WHAT MAKES UP A WHOLE-GRAIN? H T T P S : / / W W W . C O O K S M A R T S . C O M / C O O K I N G - G U I D E S / I N G R E D I E N T - G U I D E S / G U I D E - T O - W H O L E - G R A I N S /
  24. Vitamin E, Selenium & Phytic Acid01 BENEFITS OF WHOLE- GRAIN Soluble Fibre02 Fibre03 Helps prevent blood vessel damage Helps lower blood cholesterol Adds bulk to diet and helps you feel full, reducing risk of overeating
  25. WHITE RICE VS BROWN RICE White rice is not a whole-grain. White rice has no bran or germ, as polishing removes the bran so that its oil doesn’t turn rancid and spoil the rice.  While white rice can keep for as long as 4 to 5 years,you’ll miss out a lot on the nutrients. WHITE RICE BROWN RICE Brown rice is unpolished rice with its bran and germ intact. As a whole-grain, brown rice packs way more nutrients than the white variety, but it can only keep for 6 to 12 months. Has 5 times more fibre and 2 times more iron as compared to white rice.
  26. RECCOMMENDED BOOKS In this most famous of cumulative tales, the list of places to enjoy green eggs and ham, and friends to enjoy them with, gets longer and longer. Follow Sam-I-am as he insists that this unusual treat is indeed a delectable snack to be savored everywhere and in every way. 
  27. RECCOMMENDED BOOKS A story which features the Badger family, Frances and her younger sister Gloria and Mother Badger. Frances is a very fussy eater and would be quite happy to eat bread and jam forever, but her mother finds a plan to change her mind.
  28. RECCOMMENDED BOOKS D.W. is very picky about what she eats. She doesn't seem to like anything. Her dining out days with her family are cut short when she refuses to eat her salad and flings it to the floor. Will her table manners improve in time for her Grandma Thora's special dinner out?
  30. INSTRUCTIONS 1 Each participant will be given a tag each. 2 Move around and sort yourselves according to the different categories of the healthy plate. 3 Find the mat with the correct heading of the food category!
  32. WHAT IS ONIGIRI? Onigiri, also known as rice ball, is a Japanese food made from white rice formed into triangular or cylindrical shapes and often wrapped in seaweed. There are many different ways to make onigiri; You can fill it with something, or mix something into the rice, or you can just eat the rice with salt and seaweed.
  33. White Rice Brown Rice Seaweed Shredded Chicken Tuna Fish Tofu Cucumber Mixed Vegetables Hard boiled eggs Spinach INGREDIENTS USED
  35. LET'S RECAP! 01 Healthy eating is not just about eating the right foods but also ensuring the right portions but also selecting healthier food choices Importance of Healthy Eating 02 Different criteria under Healthy Meals in Preschools Programme 03
  36. LET'S RECAP! 04 My Healthy Plate - purpose and proportions Benefits of the different nutrients 05 Different food categories 06
  37. BEFORE LEAVING, REMEMBER TO 1 Fill up the Feedback Form 2 Pass the Feedback Form to Ms Zana  3 Collect your Takeaway Kit from Ms Syah 4 Remember to take all your belongings with you
  38. CONTENTS OF THE TAKEAWAY KIT PPT Slides 01 Brochure 02 My Healthy Recipe Book 03
  39. REFERENCES Health Promotion Board. (n.d.). A Toolkit for Healthy Meals in Pre-schools Programme.             Ministry of Health (n.d.) Fruits and Veggies. Retrieved from                                                                   Ministry of Health (n.d.) Guide to Carbs. Retrieved from                                      Ministry of Health (n.d.) My Healthy Plate. Retrieved from Retrieved from library/healthy-meals-in-pre-schools-programme-toolkit-2017.pdf?sfvrsn=4d4f372_0