Written by Thomas 撰寫人 Thomas
Everyone’s talking about eating a healthy diet these days, but what exact is one you may ask. There are just so many health perks and gurus on the internet talking about nutritions and you may wonder which of them is correct. Wait no more and in this blog we will talk about the basics of a healthy diet and in future weeks we will start diving into specific diets that people may get into.
宜家人人都話要食健康啲，上網又有咁多資訊， 其實點算叫得上係均衡飲食呢？所以今次我地會睇下醫生建議我地食幾多先啱。
CornerStone of a Healthy Diet | 健康飲食的基石
“This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.” - NHS
Doesn’t sound that hard in theory, but in the lives of a modern human, it can get hard from time to time.
NHS 個網站都有略略講到健康飲食的準則，但香港人平時的生活模式會比較難跟隨到，所以下面會有啲健康飲食指南！
Components of a Healthy Diet | 健康飲食的內容
Online articles often tell you to have at least *** grams of vegetables a day, but what’s the chance you have a balance lying around each time you eat. For the sake of simplicity, we use your hand as a measurement.
Components:
3 clenched fists of cooked vegetables/ day
2 clenched fists of fruits/ day
At most a palm of red meat/ week
At least 2 fish/ week
Limit the amount of oil, sodium and sugar intake
Limit or eliminate the intake of alcohol or other substances
It’s similar to what you’d have on a food pyramid, and please always consult your doctor or dietitian if you have concerns about your diet.
有時網上會寫一日要食 *** 克的菜，但實際上有幾多呢，我地可以用一隻手黎解答到。
內容：
煮熟了的菜：一日三個拳頭大小
生果：一日兩個拳頭大小
紅肉：最多一星期一個手板大小
魚：最小一星期兩條
減少油鹽糖
減少或不飲酒
大致上健康飲食的內容都同食物金字塔相約，但如果你對自已的飲食有更多疑問，可向你的家庭醫生或營養再作查詢。
Advised Cooking Method | 健康煮食方法
It is a crucial step where a healthy diet would go to waste if it’s been cooked wrongly. Use low fat cooking methods such as baking, roasting, steaming, boiling, or stir-frying. It is also important to use less seasoning for your food, and use more natural spices like herbs to stimulate your tongues.
點樣煮都對自身健康造成很大的影響，所以都建議使用低油方法煮食，例如焗，烤，蒸，烹煮等等。此外，所使用的調味料都很大影響，所以盡量使用天然香料以取代油鹽糖。
Dietary Advice | 飲食建議
Here comes FOODBOX, we understand the struggles to maintain a healthy diet in Hong Kong with all the fast food available just down the street. Therefore, we have a menu we would like to recommend.
見到咁多長期病都可以因健康飲食而減輕及解決，FOODBOX 都希望可以為大家提供一些方便又快捷的餐單為你減輕諗個一部份。
PUMPKIN SALAD | 南瓜沙律 (VEGETARIAN)
Mesclun mix, roasted pumpkin, white beans, cucumbers, cherry tomatoes, red onions, sliced roasted almonds.
Calories (cal): 256, Protein (g): 15, Protein (g): 9. Fat (g): 9, Carbohydrates (g): 36, Fiber (g): 13
Having a balanced diet is important, and for vegertarians who want to gain every nutritious you need, the above pumpkin salad would be a fantastic choice.
食得健康非重要，而對素食者方面，南瓜沙律有齊哂你一日所需要的營養。
Grilled Chicken Salad | 烤雞肉沙律
Mesclun mix, grilled chicken, cherry tomatoes, carrots, cucumbers, feta cheese, red onions.
Energy (Kcal) 能量 (千卡): 420 | Protein (g) 蛋白質 (克): 56 | Carbs (g) 碳水化合物 (克): 20
Even though eating too much meat is bad, but there is alternatives to red meat. Chicken is a great example of non-red meat, and let’s take the first step in having a healthier lifestyle with it!
大家都知道食得太多紅肉唔好，所以想食肉的話都可以選擇雞肉。
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。 sp
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！