chapter 9 - meal analysis

Question 1

what is my healthy plate

Answer 1

eat in the right amount for each meal
plan food proportions
pick up healthy eating habits

Question 2

what are the 3 MHP tips

Answer 2

1. go light on salt
2. limit intake of sugar
3. focus on calcium

Question 3

what are the 4 ways to modify meals

Answer 3

substitution
elimination
addition
reduction

Question 4

what can we substitute in meals to make them healthier

Answer 4

refined carbs with wholemeal flour when baking
saturated fat with polyunsaturated fat when cooking
full-cream dairy products with low-fat options
seasonings with herbs and spices

Question 5

what can we eliminate in meals to make them healthier

Answer 5

skin and visible fats from poultry
salts in dishes such as salads and soup
sugar in beverages

Question 6

what can we add in meals to make them healthier

Answer 6

healthier ingredients to recipes

Question 7

what can we reduce in meals to make them healthier

Answer 7

reduce the usage of salt, sauces and condiments
sugar when preparing food/drinks
fats

Question 8

describe the MHP component

Answer 8

1/4 of brown rice and wholemeal bread 
1/4 of meat and others 
1/2 of fruit and vegetables 
- choose water (drink 8-10 glasses)
- use healthier oils 
- be active

Question 9

what are the healthier cooking methods

Answer 9

steaming 
boiling 
poaching 
stir-frying 
grilling

Question 10

define recommended dietary allowances (RDA)

Answer 10

provide information on daily intake of nutrients that can meet the needs of a particular age grp and gender

Question 11

define the food composition table

Answer 11

contains information about energy values and nutrient quantities of various food