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Under the global trend of healthy eating, people are more aware of the need to eat healthily. This is particularly so with “green age” persons who eat a balanced diet of just the right amount, minimizing the burden to their bodies while producing the slightest amount of wastage or leftover. After all, eating fresh and light is one of the best ways to ensure Healthy Living.


A Balanced Diet is all about the right proportions of Food Nutrients. Since bodily needs vary from person to person, it is advisable to choose your everyday foods by taking into account various factors like your level of physical activity, current health, personal goals and more. You may also refer to the recommended daily intake of nutrients for the over 60s age group and adjust your diet accordingly. By eating a variety of foods, not only can you take in different types of nutrients, but you can also enjoy the unique taste of individual foods. 


There are many healthy and delicious recipes for everyday cooking. To help you plan your menu of the day, we have Cooking Made Easy with different food ingredients as well as Seasonal Cooking to let you know what fruit and vegetables are in season. 


Soups are playing an essential role in Chinese cuisine. If you know more about the Use of Chinese Herbs, you can make nourishing Chinese soups with proper Chinese herbs to the benefit of your health. 


Menu Planning

  • Take into account the number of people that are eating and their respective ages. This helps prepare dishes, specially catered for their individual dietary needs or preferences. Avoid too many overlaps with recent meals. Even the same food ingredient can be prepared in different ways, which adds to the pleasure of cooking as well as eating.
  • Consider what is good to eat for breakfast, lunch and dinner to ensure a balanced diet. As a rule of thumb, eat more grains, fruit and vegetables, while meat and dairy products should be kept in moderation, leaving fat/oil, salt and sugar to be eaten in small amounts. 
  • Use natural flavourings such as ginger, spring onion, garlic and pepper as food seasonings.
  • In Chinese cuisine, a home-cooked meal usually contains two dishes and a soup for 2 to 3 people, three dishes and one soup for 3 to 5 people, and so on. The portion of a meal depends on how much each person can eat, the nature and prices of ingredients used; you may have to rely on your intuition on that! For dishes with grains or vegetables as the main ingredient, adding only a moderate amount of meat should suffice to achieve a balanced diet. For meat-based meals with barely any vegetables, another vegetable-based dish should be included.
  • Choose a cooking method that uses a minimum amount of oil (such as steaming, scalding, boiling, stewing and simmering). Note the steps of cooking as well as the hobs and cookware required. Make sure every step is completed in time so that all dishes are ready to serve at the time best for consumption.






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