Culinary Arts School : About Nutrition

About Nutrition

Eat Right

One of the easiest ways to ensure you get the nutrition you need is to portion your plate. Here’s how to rate your plate.

1.       Portion Sizes

When it comes to food, size matters! Remember, the food on your plate must never overflow.

2.       Variety

A colourful plate means more antioxidants and phytonutrients. More variety means more flavours, texture and wholesome goodness of nutrients. Make that change, eat right today!

3.       Oils and Fat

Oils and Fat are present in your cooked foods. Oils are important to your body. They work together with other nutrients such as vitamins A, D, E and K to nourish your’s body.

Our bodies cannot produce healthy essential fatty acids such as Omega 3 and Omega 6. These essentials fatty acids must come from external sources.

Healthful tips :

You need about 6-8 teaspoons of oil per day.

4.       Vegetables and fruits

About ½ of the plate should be filled with colourful vegetables and fruits. These foods are rich sources of antioxidant such as vitamin A, C and E, folate potassium, dietary fibre and other phytonutrients.

Helthful tips :

Consume 5 serving per day ( 1 serving equals ½ cup cooked leafy vegetables, 1 orange, or 1 apple ).

5.       Carbohydrates

About ¼ of the plate should be filled with carbohydrates  such as rice, grains, pasta, noodles and bread which are energy boosters.

Healthful tips :

·         Eat 6 – 11 serving of carbohydrates a day ( 1 serving is 1 slice of bread, ½ cup cooked rice, ½ cup cooked noodles, or 1 medium-sized potato ).

·         Remember to keep the amount of daily carbohydrates constant.

6.       Proteins

¼ of the plate should be filled with proteins like lean meat, fish, poultry, soy food, seed, legumes and peas.

Healthful tips :

·         Eat 2-3 serving of protein a day ( 1 serving equals 1 medium-sized chicken drum sticks, or 1 medium-sized ikan kembong ).

·         Enjoy  2 – 3 eggs per week as an alternative to meat.  

7.       Dairy Products

Add some dairy products like milk, yoghurt and cheese to get the calcium in your diet. Just one cup (240ml) give you all the essential nutrients you need for bone mass retention.

Healthful tips :

·         Consume 2 servings per day ( 1 serving equals 1 glass of milk, 1 slice of cheese or 1 cup of yoghurt ).

·         Optional for low fat milk to reduce fat and calories.