Written by Bobby 撰寫人 Bobby
Why should I have a balanced and healthy diet?
Under Diet and Nutrition by Hong Kong’s Centre of Health Protection (CHP), “Imbalanced or poor diet may lead to obesity or specific nutrient deficiency. These in turn may increase the risk of a variety of health problems, such as heart diseases, cerebrovascular disease, diabetes mellitus, hypertension and some cancers.”
CHP revealed that 95.6% of community-dwelling persons aged 15 years or above consumed less than 5 servings of fruit and vegetables per day in the Health Behaviour Survey in 2018/19. The survey also revealed that 9.9% of people aged 15 or above ate processed meat and associated products (such as canned meat, ham and sausages) on average at least once a day!
So what is a balanced diet, and how can we achieve it?
為什麼我應該有均衡和健康的飲食？
來自香港衛生防護中心對飲食與營養的關注，「飲食不均衡或營養不良可導致肥胖或缺乏某種營養，繼而增加患上多種疾病如高血壓、心臟病、腦血管病、糖尿病和一些癌症的風險。」
二零一八至二零一九年度健康行為調查指出，有 95.6% 年齡15歲或以上在社區居住的人士每天食用少於五份蔬果。調查亦發現，有9.9% 年齡15歲或以上人士每天進食加工肉類和相關產品（例如罐裝肉、火腿及香腸）至少一次！
那什麼是均衡飲食，我們如何才能做到呢？
From CHP’s Healthy Eating Food Pyramid, a balanced diet is built from a foundation of Fluids and Grains, plenty of Vegetables and Fruits, and a selection of Milk and Meat/Fish/Egg or alternatives. That is a lot to consider when preparing a healthy meal!
Salads and sandwiches are ideal to support our Vegetable and Grain Intake. But which is the best salad or sandwich to help us maintain balance? To make this easier for our community, we asked the team at FOODBOX for inspiration. Hope this helps you make healthier decisions on your next meal.
從 CHP 的健康飲食金字塔中，均衡飲食建立在流質和穀物的基礎上、加上大量蔬菜和水果、及一系列奶類和肉/魚/蛋或替代品。 準備健康餐單時真要考慮很多因素！
沙律和三文治是支持我們攝入蔬菜和穀物的理想選擇。 但哪種沙律或三文治最能幫助我們保持平衡？ 為了讓我們的社區更容易做到這一點，我們向 FOODBOX 的團隊尋求靈感。 希望這可以幫助您在下一餐中做出更健康的決定。
“All in” sandwich
SMOKE salmon sandwich
煙熏三文魚三文治
(Grains 穀物) Wheat bread
(Vegetables 蔬菜) Red onions, sliced tomatoes, lettuce lollo rosso
(Meat 肉) Smoked salmon
Energy (Kcal) 能量 (千卡): 351
Protein (g) 蛋白質 (克): 26
Carbs (g) 碳水化合物 (克): 30
Fat (g) 脂肪 (克): 14
“Foundation” salad
quinoa SALAD
藜麥沙律
(Grains 穀物) Quinoa
(Vegetables 蔬菜) Mesclun mix, cucumbers, sweet corn, carrots, red onions
(Fruits 水果) Avocado, cherry tomatoes
Energy (Kcal) 能量 (千卡): 271
Protein (g) 蛋白質 (克): 11
Carbs (g) 碳水化合物 (克): 41
Fat (g) 脂肪 (克): 10
Giving is good for your health.
Share your journey to inspire others in the community!
Email community@foodbox.hk and share with us.
施比受更為有福。
分享您的旅程，以激勵社區中的其他人！
發送電子郵件至 community@foodbox.hk，並與我們分享。
EAT GREENER. EAT HEALTHIER. EAT FRESHER.
BE HAPPY!
FOODBOX is the best salad, sandwich and hot food takeaway concept that helps you live a healthier and more sustainable lifestyle in the hustle and bustle of Hong Kong. Every award-winning, eco-friendly box is made fresh and to order, so your favourite salad, sandwich, or hot food boxes is always personalised... to you!
食得更環保。 食得更健康。 食得更新鮮。
讓自己快樂！
FOODBOX是最好的沙律，三文治和熱食外賣概念，幫助您在香港的䌓囂中建立更健康、更可持續的生活方式。 因每個屢獲殊榮，環保餐盒都新鮮製作，您最喜愛的沙律、三文治或熱食一定充滿著你的個性！