Guideline No.1¡GVariety Food Selection

Don't become picky eating! Try to balance your meals by selecting different kinds of foods according to the Healthy Diet Pyramid. Order more steamed or less oily stir-fried grain or vegetable dishes, and select more fresh or frozen lean cut meat or fish instead of fatty and processed meat.

Guideline No.2¡GHealthy cooking method

To become a smart eater, you should let the "dish name" to help you distinguish whether the food is healthy or not by understanding its cooking method and its food ingredients before ordering. Steamed, stewed, braised, baked, grilled, boiled and poached are healthy cooking methods. These cooking methods all use heat and water or steam, and minimal oil. You can also request special cooking methods, such as no seasoning, less oil, more vegetables while ordering foods. Careful selection by cooking method can help you walk the healthy road from now on.

 
Guideline No.3: Too much oily food is not good for health

Most of the crispy, tasty fried foods, such as instant noodles, French fries, and spring rolls are prepared by high fat cooking methods. Extra calories from oil will be added into the food. If you eat these often, fat or cholesterol will accumulate in your body. So, be aware of how frequently you order these oily foods. Eat them only seldom or if there is no other choice, for example, once a week or even less, is recommended

Guideline No.4¡GChoose less processed and salty food

Most cured meat and processed foods, such as luncheon meat, sausage, instant noodles, French fries, preserved vegetables, preserved eggs, and sauce are high in sodium and low in nutrients. At present, the firmest link between salt intake and health relates to blood pressure (a risk factor for heart disease). Eat fresh meat, noodles, fruits and vegetables often, cut back the use of salt or seasonings.

Guideline No.5¡GCheers for "No" or "Low" sugar drinks!

Most of the soda, even fruit juice, has sugar added. In fact, drinking one can of cola is equivalent to eating seven teaspoon of white sugar. Diets high in refined sugar are often high in calories and low in complex carbohydrates, fiber, vitamins and minerals. Hence, if you drink more than once per day, you may see your weight increase. On the other hand, water, Chinese or Japanese tea are the healthiest choices among beverages, and instead of having sweetened fruit drinks, eating fruit is a healthier alternative.

Guideline No.6: Select and use seasoning sparingly

Decrease the use of seasonings, such as MSG, oyster oil, and soy sauce. While you are eating out, try to reduce the chance of adding white sauce, salad dressing or cream onto the food. Be brave and be request for sauce "on the side". Use them sparingly for "taste" only.

Guideline No.7¡GSome choices cost you more than you will save

A Chinese proverb says, "Eating is a fortune." In fact, this concept is right, especially if your eating means healthy eating. If you want to eat healthily, the Healthy Diet Pyramid is a good model for you to follow. Sometimes restaurants serve you large servings of food. When this happens to you, share it with your friends or take it back for your next meal. Don't fall into the trap of "Buy 1, get 1 free" or "Free for extra large." Eat according to your needs. In other words, eat to live, and don't live to eat!

Guideline No.8¡GMake up your missed intake of veggie or fruits at home

Most restaurants provide imbalanced meals with large portions of meat and too few vegetables. Fruits and vegetables provide essential vitamins, minerals, fiber and folate that are associated with good health and even less cancer! Try to order some healthful servings of vegetables and fruits. If it is not possible, increase the intake of vegetables and fruits and reduce the amount of meat while eating at home. In addition, you can bring from home easy-to-eat fresh fruits, such as an apple, pear or a plum, so that you can still achieve the goal of well-balanced eating away from home.