衛教資訊
Guidelines for Healthy Eating Out 健康外食原則
Guidelines for Healthy Eating Out 健康外食原則
2024/1/15
Self-Preparation
- Verify the size and the amount of food to be consumed for that meal.
- Bring one small bottle of hot water or purified water to rinse the grease off the food.
- Bring a small packet of sugar substitute and add into drinks or sugar-free snacks.
Techniques
- Pay attention to oil-riched food, control nuts within 1~2 exchange a day, avoid to eat fattymeat.
- Deep-fried food with coating (remove the outer crust before eating)
- De-skin the all poultry meat.
- Avoid food high in sugar,for exsample: sugar-sweetened beverages and sugar-loaded desserts.If you need to add flavor, you can use substitute sweetener.
- Avoid food high in cholesterol.
- Choose food that can be prepared in light style (blanched, steamed, roasted, and salad).
- Eat vegetable that has been rinse in water or with sauce drained off.
- Control fruit portion to 1 small bowl (basically 1 portion per meal).
- Avoid wine. If necessary control the amount at 1~2 drinks.
- Drinks (sugar-free tea, purified water, diet coke, and juice limited to 100ml, are good choices of drinks).
- Limiting the consumption of processed foods which most salt comes from (e.g. ready meals; processed meats like bacon, ham and salami; cheese and salty snacks)
- World Health Organization. (2012). Guideline: sodium intake for adults and children. https://www.who.int/publications/i/item/9789241504836
- World Health Organization. (2012). Guideline: potassium intake for adults and children https://www.who.int/publications/i/item/9789241504829
- World Health Organization. (2019). Healthy diet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet
製作單位:臨床營養科 編碼:HE-8C043-E
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若有任何疑問,請不吝與我們聯絡
電話:(04) 22052121 分機 13253
中國醫藥大學附設醫院暨體系院所