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CookSmart (9th Issue) Page30

Dietitian Guide

Rainbow Diet to Ensure Variety

Sometimes there is a limited variety of locally grown seasonal food. A suggestion is to follow the dietary principle of "Rainbow Diet", that is, to include wide variety of fruits and vegetables in each meal to ensure that one can obtain various nutrients.

Rainbow Diet

Red	Tomato, red capsicum, beetroot, strawberry, watermelon
Orange	Pumpkin, carrot, papaya, orange, mango
Yellow	Sweetcorn, yellow capsicum, yellow sweet potato, grapefruit, pineapple
Green	Broccoli, Chinese kale, French bean, cucumber, chayote, bitter gourd
Blue/Purple	Blueberry, eggplant, purple cabbage, taro, purple grape

Kathleen finally adds that we should have simple and low carbon diets under the healthy eating principle to cool down the Earth!

Food Pyramid: A Reference Guide for Healthy Adult

Food Pyramid

Fat, oil, salts & sweets

Eat less

Dairy Products

1-2 Glasses daily (1 Glass = 240 ml)

Meat, Poultry, Fish, Eggs & Dry Beans

5-6 Taels Daily (1 Tael of Meat= the size of 1 table-tennis ball)

Vegetables

6-8 Taels Daily (6 – 8 Taels = 1- 1 1/3 bowl of cooked vegetables)

Fruits

2 -3 Portions Daily (1 Portion= 1medium size orange or apple)

Grains & Cereals

3-6 Bowls Daily (1Bowl=300ml)

Drink 6 – 8 glasses of fluids every day including water, tea, fruit juice and soup

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