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Navigating the Traps in Healthy Eating 12
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    A recent survey revealed that one out of five working adults in Hong Kong is overweight. Also, nearly 80% of the respondents admitted that they do not have a healthy diet. To encourage colleagues to build healthy eating habits, the Company held three talks under the theme of "What shall we have tonight?" and invited registered nutritionists to share the rules for eating nutritiously and healthily.


    The topic of the first talk was Shop for the Right Food which pointed out tips for choosing nutritious food and reading nutrition label. In the second talk, the focus was The Latest Trend in Dietary Advice, and colleagues learned about the latest currents in healthy eating. For the third talk, which talked about The Anti-Aging Diet, colleagues learned how to choose the right food to stay young and healthy. About 140 colleagues participated the three talks.


    Developing healthy eating habits isn't as restrictive as many people imagine. Here are five tips inspired by the nutritionists and for your action!


    1. Choose Whole Foods Over Processed Foods

    According to the World Health Organization (WHO), processed meats, such as bacon, sausages and ham might lead to higher incidences of cancer. It is reported that 50g of processed meat (less than two slices of bacon)a day, increased the chance of developing colorectal cancer by 18%. In fact, your diet will be much healthier by simply choosing natural foods over processed foods in order to drift apart from the chemicals.


    2. Limit the Intake of Sodium and Sugar

    Strong tasting foods are attractive. However, intake of too much sodium and sugar can have a negative impact on your health by increasing the chance of suffering from heart disease, diabetes mellitus or obesity. The nutritionist said that the upper limit for sodium intake per day is 2,300 milligrams, which is equivalent to about one teaspoon of salt. For sugars, the upper limit is 5 grams per day which equals to about one teaspoon of sugars.


    3. Plan Your Diet According to My Plate

    Everyone knows the importance of a balanced diet. However, are the guidelines provided by the Food Pyramid clear enough to follow? Most nutritionists today have abandoned the confusing food pyramid in favor of the simpler My Plate Diagram which was designed by the United States Department of Agriculture. Filling your plate mainly with vegetables, whole grains, lean protein and fruits is always correct.


    4. Low GI Diet

    White rice, white bread, mashed potatoes, pumpkins... These are foods we often eat, but they are high-glycemic foods, which raise our bodies' blood sugar levels. For this reason, nutritionists recommend choosing low-glycemic foods such as brown rice, whole wheat bread, etc.


    Foods with a low-GI value are the preferred choice, as they are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels. Studies have shown that the low-GI diet may result in weight loss, reduce blood sugar levels and lower the risk of heart disease and type 2 diabetes.


    5. Be Careful of the Traps on Packages and Nutrition Tables

    No added sugar? Zero trans fat? How should we interpret the information on the nutrition label?


    No Added Sugar

    Food label that claim 'no added sugar' does not necessarily imply sugar-free. Some food like milk, fresh fruit juice or dried fruit contains natural sugar, which also need to take into consideration in making healthy food choice.


    Zero Trans Fat

    Actually, zero trans fat doesn't mean the product does not contain any trans fat. It just implies that there is less than 0.5 grams of trans fat per 100 gram. Some producers even set the serving sizes misleadingly small to create confusion. Therefore, consumers need to calculate the ratio carefully. Don't be misled by producers.



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