健康午餐飯盒製作指引

Content

Introduction

Forewords

Nutrition,HealthandGrowth

PrinciplesofHealthyEating

ImportanceofHealthyLunch

ProductionGuideforHealthyLunchBox

1.GuidelinesonQuantity

2.Conversiontableofcommonmeasurementunits

3.GuidelinesonQuality

4.Foodsourcesofmajornutrientsandtheirnutritionalvalue

5.Tipsfordesigninghealthylunchmenu

FoodSafetyMeasuresonSchoolLunch

1.CommonFoodSafetyIssuesinCook-serveSystem

2.CommonFoodSafetyIssuesinCook-chillSystem

3.ProductionFlowChartsforSchoolLunchBoxes

4.FoodSafetyMeasures

5.SummaryofImportantFoodSafetyPoints

MemorandumonNutritionalStandardofHealthyLunch

HealthyLunchRecipes

ProducedbyDepartmentofHealth,June2006

Introduction

Healthyeatingisessentialforchildren'sgrowthandpreventionofchronicdiseasessuchasobesity,

heartdisease,canceranddiabetes.However,foranumberofreasons,healthyeatingisnot

commonlypracticedamonglocalstudents.TheDepartmentofHealthhasrecordedarisingtrendof

obesityamongprimaryschoolstudents,from16.4%in1997/98to18.7%in2004/05.Thatistosay,

almostoneinfiveschoolchildrenisobese.

Inthislight,theDepartmentofHealthisworkingwiththeEducationandManpowerBureau,the

FoodandEnvironmentalHygieneDepartment,educationsectors,professionalbodiesandother

concernedgroupstolaunchacampaignentitled"EatSmart@school.hkMatprimaryschool.The

movementaimstocultivatehealthyeatingpracticessothatchildrencangrowhealthilyandlearn

effectively.

Overseasexperienceshaveshownthatinterventiontargetingattheschoolnutritionalenvironment

couldmakeasignificantimpact.Thus,theDepartmentofHealthhasprepareda'Nutritional

GuidelinesonSchoolLunchforPrimarySchoolStudents9toenhancethenutritionalqualityof

schoollunch.

Toensurethatstudentsareservedwithanutritionallybalancedschoollunchthatpromotesgrowth

anddevelopment,schoollunchboxprovidersshouldprepareandproducelunchboxesfollowingthe

GuidelineswhicharedevelopedinaccordancewiththerecommendationsmadebytheWorld

HealthOrganization.TheGuidelinesaimtoensurethatchildrencan-

(1)achieveenergybalance

(2)increaseconsumptionoffruitsandvegetables

(3)limitintakeoffats

(4)limitintakeofsugar

(4)limitsaltconsumption

ThisGuidebookfurtherelaboratesthe'NutritionalGuidelinesonSchoolLunchforPrimarySchool

Students',tolistoutprinciplesandinformationconcerninghealthyeatingandfoodsafety,togive

examplesondifferentfoodgroupsandtosharehealthylunchmenusaswellasusefulpracticaltips.

Wehopethatschoollunchboxproviderscanfullyunderstandtherationalesbehind,andimplement

theGuidelineswithanaimtooffermorehealthychoicestostudents.

Nutrition,HealthandGrowth

Nutritionisessentialforgrowth,tissuerepairandmaintenanceofgoodhealth.Duringtheperiod

forgrowthanddevelopment,abalanceddietisimportantforstudents.Excessiveintakesofenergy

orcertainnutrientsmayleadtoobesity,andinturnincreasingrisksofhavingchronicdiseasessuch

ashighbloodpressure,heartdisease,diabetesetc.inthelaterstageoflife.Obesitymayalsoaffect

thepsychologicaldevelopmentandleadtoproblemssuchasdissatisfactiontothebodyimage.On

theotherhand,adequateamountofprotein,calciumandironarenecessaryfortheirgrowthand

development,deficiencyinthesenutrientsalsohindertheirnormalgrowth.

Mostofthelunchboxescurrentlyprovidingtolocalschoolsareinadequateinvegetablesandhigh

inmeat,fats,sugarandsauce.Adoptinghigh-fatcookingmethodssuchaspan-fryingand

deep-fryingwhichmayleadtoexcessiveintakeoffat.Thesearenotinlinewithhealthyeating

principlesandmayaffectstudents9healthinthelongrun.

Reasonsfortheincreasingtrendofoverweightandobesityincludeexcessiveintakeoffoodthatare

highincaloriebutwithlownutritionalvalue(e.g.thosehighinfatandsugar),andsedentary

lifestyle.Reducingintakeofsugarindietisoneofthewaystomanagebodyweightandtoprevent

obesityanddentalcaries.Inaddition,over-consumptionofsaturatedfatand/orcholesterolmay

leadtoanincreaseinbloodcholesterol,whichisoneofthemajorriskfactorsofcardiovascular

diseases.

Fruit,vegetablesandlowfatdairyproductsindietareparticularlyimportantforstudentstoobtain

adequatedietaryfibreandcalcium.Numerousstudieshavedemonstratedtheprotectiveroleof

dietaryfibre.Dietrichinfibreimprovesgastrointestinalhealthbyincreasingfaecalbulkand

reducingtransittime,whichinturncanlowerincidenceofcertaintypesofcancer(suchascolon

cancer),andpreventhypercholesterolemia.Calciumisessentialforbonehealth.Itisneededfor

normalgrowthanddevelopmentofstudents.Resultsofstudiesrevealedthatlowcalciumintakeis

highlyassociatedwithosteoporosis.Therefore,lackofcalciummaybeoneofthesignificant

contributingfactorsleadingtolowbonemassamongthepopulation.

PrinciplesofHealthyEating

Thereisnosinglefoodwhichcanprovideuswithallthenutrientsweneedtostayhealthy.Our

needsforspecificnutrientsalsovaryamongdifferentstagesoflife.Inordertofuelourbodyand

sustainbodyfunctions,weshouldalwaysfollowtheprinciplesofbalanceddietwhichconsisted

ofbutnotlimitedtothefollowingmajorcomponents-

•Chooseavarietyoffood

•Consumewholegrainsasthemajorcomponentofeachmeal

•Eatplentyoffruitandvegetables

•Eatmoderateamountofleanmeat(includingredmeat,poultry,fish,seafood),egg,beanand

lowfatdairyproducts

•Avoidprocessedorpreservedfood

•Avoidfoodthatarerichinfat,cholesterol,saltandsugar

•Drinkadequateamountoffluids

•Haveregularmeals

•Balanceourfoodintakewithregularexerciseandmaintainahealthyweight

Balanceddietisthefundamentalprincipleforhealthylife.Havingadietinaccordancewiththe

recommendationsinFoodPyramidcanenableyoutoobtaingoodnutritionandstayhealthy.It

alsohelpstopreventdiet-relatedchronicdiseasessuchasheartdisease,highbloodpressure,stroke,

osteoporosisandcanceretc.

EatMost-GrainsandCereals

Mainfunctions:

Grainsandcerealsarerichinstarch,VitaminBandplantproteinwhichareessentialforheat

productiontokeepuswarm.Thisfoodgroupisthemainsourceofenergyforourdailyactivities.

Whole-graincerealshavehighfibercontentwhichcanpreventconstipation.

Foodsources:

Differenttypesofcongees,Pasta,noodles,rice,oatmeal,bread,biscuitsandstarchyvegetables(e.g.

potatoes,taro)

Healthierchoices:

Redrice,brownrice,ricevermicelli,Shanghainoodles,macaroni,oatmeal,wheatbiscuitsorplain

biscuits

EatMore-FruitandVegetables

Mainfunctions:

Containbeta-carotene,folicacid,VitaminCandminerals.Theycankeepbodycellhealthyand

boostbodyimmunity.Theyarealsorichindietaryfibrewhichcanpreventconstipationand

decreasethechanceofhavinghaemorrhoidandcoloncancer.

Foodsources:

Allkindsoffiuitandvegetables

Healthierchoices:

Allfreshfruits,gourdsandvegetables

EatModerately-Redmeat,Poultry,Fish,Seafood,Egg,LegumeandDairyProduct

Mainfunctions:

Richinproteinwhichisessentialforgrowth,repairofbodytissuesandmaintenanceofbody

metabolism.Redmeat,suchasbeef,porkandmutton,andliverarerichinironwhichcanhelpto

producehaemoglobinsoastopreventanaemia.However,redmeatisrelativelyricherinfat.Ahigh

consumptionofanykindofmeat,indeed,mayposeapersonanincreasedriskofdevelopingdiet

relatedhealthproblemsuchasobesity,highbloodpressure,heartdisease,strokeetc..

Dairyproducts,suchasmilk,yoghurtandcheese,arerichincalcium,protein,VitaminDandB

complex.Theyhelptokeepbonesandteethhealthyandpreventosteoporosis.

Foodsources:

Meat(e.g.pork,beef,mutton,poultry,fish,seafood),egg,legumes(e.g.soybean,whitebean,

black-eyedpea,redbeanandgreenbean),soyproducts(e.g.tofuorbeancurds),dairyproducts(e.g.

milk,soyamilk,cheese,yoghurt)etc.

Healthierchoices:

Freshleanredmeat,fish,skinnedpoultry,drybeans,beancurds,egg-white,calcium-fortifiedlow

fatmilkorskimmedmilk

EatLess-Fat,Oil,SaltandSweet

Mainfunctions:

Fat,oilandsweetprovidecalories.Eatingtoomuchcanleadtodietrelatedhealthproblemsuchas

obesity,highbloodpressure,highbloodcholesterol,heartdisease,strokeetc..Saltcanhelpto

maintainthebalanceofbodyfluid.Consumingtoomuchhighsaltfoodcanleadtohighblood

pressure.

Foodsources:

Butter,peanutoil,cornoil,cream,pan-fried/deep-friedfood,icecream,cakes,candy,softdrinks,

preservedfood(pickledvegetables,saltedegg,saltedfish)andseasoningsetc.

Drink6to8glassesoffluideachday

Mainfunctions:

Itfacilitatesfooddigestionandabsorption,regulatesbodytemperature,transportsnutrientsand

removeswasteproductsfromthebody.

Symptomsoflosingtoomuchwater(dehydration)includefatigue,flushes,dizziness,delirium,

epilepticfits.

Foodsources:

Water,naturalpurefruitjuice,clearsoup,milk(preferablyskimmedmilk),teaetc.

Healthierchoices:

Water,tea,skimmedmilk.

ImportanceofHealthyLunch

Childrenandteenagersneedalargeamountofenergywhentheyaregrowingup.Atthesametime,

theyundergoanumberofbiologicalchangesandphysicalgrowththatneedanadequateamountof

protein,calciumandironfortheirdevelopment.Thiscanbemetbyhavingabalanceddiet.

Provisionofhealthylunchatschoolisimportantforstudentstoestablishgoodeatinghabitandto

obtainapositivenutritionalstatus.Agooddietarypracticeandadequatenutrientintakecanimprove

theabilityofthechildrentoconcentrateandlearnmoreeffectively.

Anidealandhealthylunchshouldbeabletomeetonethirdofthedailynutritionalneedsof

students.InaccordancewiththelocalFoodGuidePyramidpromotedbytheDepartmentofHealth,

aschoollunchshouldprovidegrains(suchasriceorpasta),vegetablesandmeat(anditssubstitute)

intheratioof3:2:1.

Meat/fish：1/6

Vegetables:1/3Rice/pasta/noodles:1/2

ProductionGuideforHealthyLunchBox

1.GuidelinesonQuantity

TheDepartmentofHealthsuggeststhatanidealandhealthylunchshouldbeabletomeetonethird

ofthedailynutritionalneedsofaschoolchild.InaccordancewiththelocalFoodGuidePyramid,a

schoollunchshouldprovidegrains(suchasrice,pasta,noodles,potatoesorbread),vegetablesand

meat(anditssubstitutesuchassoyproducts)intheratioof3:2:1.Recommendednutritional

requirementsforschoollunchessuppliedtoPrimary1-3andPrimary4-6studentsarelistedas

follows-

Recommendedquantityoflunchforstudents

Quantityof

GroupExample

oneservingP.1-3P.4-6

(Atleast4servings)(Atleast5servings)

Grains&Rice(raw)='/15CUp=Notlessthan4/i5cup=Notlessthan%cup

Cereals=12.5g=50g=63g

Rice(cooked)=1/5bowl=Notlessthan%bowl=Notlessthan1bowl

=1full=4fullTbsp=5fullTbsp

Tbsp=5%oz=62/3oz

=1%oz=160g=200g

=40g

4

Redrice(raw)='/|5CUp=Notlessthan/i5cup=Notlessthan%cup

=12.3g=50g=62g

Redrice=1/5bowl=Notlessthan%bowl=Notlessthan1bowl

(cooked)=1full=4fullTbsp=5fullTbsp

Tbsp=5%oz=6%oz

=1'hoz=160g=200g

=40g

Brownrice='/iscup=Notlessthan%5cup=Notlessthan%cup

(raw)=12.3g=50g=62g

Brownrice=1/5bowl=Notlessthan%bowl=Notlessthan1bowl

(cooked)=1full=4fullTbsp=5fullTbsp

Tbsp=5%oz=62右oz

=1%OZ=160g=200g

=40g

Congee=bowl=Notlessthan2bowl=Notlessthan2%bowl

=120ml=480ml=600ml

Ricevermicelli=12g=Notlessthan48g=Notlessthan60g

(raw)

Ricevermicelli=%bowl=Notlessthan%bowl=Notlessthan1bowl

(cooked=40g=160g=200g

withoutsoup)

Shanghai=14g=Notlessthan56g=Notlessthan70g

noodle(raw)

Shanghai=%bowl=Notlessthan%bowl=Notlessthan1bowl

noodle(cooked=40g=160g=200g

withoutsoup)

Riceflour=13g=Notlessthan52g=Notlessthan65g

noodle(raw)

Riceflour=%bowl=Notlessthan%bowl=Notlessthan1bowl

noodle(cooked=40g=160g=200g

withoutsoup)

Squidnoodle=14g=Notlessthan56g=Notlessthan70g

(raw)

Squidnoodle=%bowl=Notlessthan%bowl=NotlessthanIbowl

(cooked=40g=160g=200g

withoutsoup)

Carrotnoodle=14g=Notlessthan56g=Notlessthan70g

(raw)

Carrotnoodle=%bowl=Notlessthan%bowl=Notlessthan1bowl

(cooked=40g=160g=200g

withoutsoup)

Spinachnoodle=14g=Notlessthan56g=Notlessthan70g

(raw)

Spinachnoodle=%bowl=Notlessthan%bowlNotlessthan1bowl

(cooked=40g=160g=200g

withoutsoup)

Buckwheat=14g=Notlessthan56g=Notlessthan70g

noodle(raw)

Buckwheat=%bowl=Notlessthan%bowl=Notlessthan1bowl

noodle(cooked=40g=160g=200g

withoutsoup)

Eggnoodle=14g=Notlessthan56g=Notlessthan70g

(raw)

Eggnoodle="bowl=Notlessthan1bowl=Notlessthan1%bowl

(cooked=40g=160g=200g

withoutsoup)

Soba="bowl=Notlessthan1bowl=Notlessthan1%bowl

=40g=160g=200g

Hefan(Chinese=12.8g=Notlessthan52g=Notlessthan64g

noodle)(dry)

Hefan(Chinese=%bowl=Notlessthan%bowl=Notlessthan1bowl

noodle)=40g=160g=200g

(cooked

withoutsoup)

Udon(cooked=%bowl=Notlessthan%bowl=NotlessthanIbowl

withoutsoup)=40g=160g=200g

Lasagna(raw)="cup=Notlessthan/cup=Notlessthan%cup

=14g=56g=70g

Lasagna=%bowl=Notlessthan1%bowl=NotlessthanIbowl

(cooked)=50g=200g=250g

PenneRigate="cup=Notlessthan%cup=Notlessthan%cup

(raw)=13.6g=55g=68g

PenneRigate=%bowl=Notlessthan1%bowl=NotlessthanIbowl

(cooked)=50g=200g=250g

Fettuccine="cup=Notlessthan%cup=Notlessthan%cup

(raw)=14g=56g=70g

Fettuccine=%bowl=Notlessthan14bowl=NotlessthanIbowl

(cooked)=50g=200g=250g

Spaghetti,='/»cup=Notlessthan%cup=Notlessthan%cup

farfalleor=13g=52g=65g

fusilli(raw)

Spaghetti,=73bowl=Notlessthan1%bowl=Notlessthan1%bowl

farfalleor=50g=200g=250g

fusilli(cooked)

Macaroni(raw)="cup=Notlessthan%cup=Notlessthan%cup

=13g=52g=65g

Macaroni='hbowl=Notlessthan1%bowl=Notlessthan1bowl

(cooked=50g=200g=250g

withoutsoup)

Whitebread,='/2pC=Notlessthan2pc=Notlessthan2%pc

wheatbread=20g=80g=100g

(withoutcrust)

Burgerbun=4pc=Notlessthan1%pc=Notlessthan1%pc

=30g=120g=150g

Hotdogbun="pc=Notlessthan1pc=Notlessthan1lApc

=22g=88g=110g

Cocktailbun=%pc=Notlessthan2pc=Notlessthan2%pc

=20g=80g二100g

Plainbun=%pc=Notlessthan1%pc=Notlessthan1%pc

=22g=88g=H0g

Chineseplain=%pc=2pcsmall=2%pcsmall

bun(MaoTou)small二84g=105g

=21g

Pitabread=%pc=Notlessthan14pc=Notlessthan1%pc

=22g=88g=H0g

Oatmeal(dry)="cup=Notlessthan1cup=Notlessthan14cup

=15g二60g=75g

Oatmeal=bowl=Notlessthan2bowl=Notlessthan2%bowl

(cooked)=120ml=480ml=600ml

*Potato(with=1eggsize=Notlessthan4eggsize=Notlessthan5eggsize

skin)=40g=160g=200g

=%olb="olb=%olb

*Potato=1eggsize=Notlessthan4eggsize=Notlessthan5eggsize

(withoutskin)=50g=200g=250g

="lb=4/9lb=/lb

*Potato(baked=1eggsize=Notlessthan4eggsize=Notlessthan5eggsize

withskin)=40g=160g=200g

=%olb=4/iolb='/iolb

Millet=2pclarge=Notlessthan8pclarge=Notlessthan10pc

=42g=168glarge

=210g

*Wholecom=%pc=Notlessthan1%pc=Notlessthan1%pc

(raworboiled)=45g=180g二225g

*Cornkernels=3Tbsp=Notlessthan12Tbsp=Notlessthan15Tbsp

(boiled)=%cup=3/4cup=1cup

=40g=160g=200g

Taro(boiled)=1eggsize=Notlessthan4eggsize=Notlessthan5eggsize

=30g=120g=150g

='/islb=%lb='/3lb

Greenpea=8Tbsp=Notlessthan32Tbsp=Notlessthan40Tbsp

=72cup=2cup=2'/?cup

=70g=280g=350g

Vermicelli='hsmall=Notlessthan1%small=Notlessthan1%small

(dry)packpackpack

=20g=80g=100g

Vermicelli='hbowl=Notlessthan2bowl=Notlessthan2%bowl

(soaked)

Note:Com,carrotandgreenpeacanbecountedasgrainsandcerealsorvegetables.However,

potatocanonlybecountedasgrainsandcerealswhilepumpkincanonlybecountedasvegetable.

GroupExampleQuantityofRecommendedquantityoflunchfor

oneservingstudents

P.1-3P.4-6

(Atleast1serving)(Atleast1serving)

VegetablesUncookedlettuce=1bowl=1bowl=1bowl

=55g=55g=55g

=2oz=2oz=2oz

=1'/2teal=11/2teal=1'/2teal

Cookedlettuce='/?bowl="bowl="bowl

=85g二85g=85g

=3oz=3oz=3oz

=2teal=2teal=2teal

UncookedChinese=1bowl=1bowl=1bowl

Cabbage,=55g二55g=55g

Shanghaipakchoy,=2oz=2oz=2oz

beansshoot=172teal=1%teal=1%teal

CookedChinese=%bowl="bowl='/?bowl

cabbage,=85g二85g二85g

Shanghaipakchoy,=3oz=3oz=3oz

beansshoot=2teal=2teal=2teal

Uncookedspinach,=1bowl=1bowl=1bowl

wildamaranth,=55g=55g=55g

spinachwater=2oz=2oz=2oz

=1%teal=1%teal=1%teal

Cookedspinach,='hbowl=%bowl=%bowl

wildamaranth,=85g=85g二85g

spinachwater=3oz=3oz=3oz

=2teal=2teal=2teal

Uncooked=1bowl=1bowl=1bowl

floweringcabbage,=55g=55g=55g

Chinesekale=2oz=2oz=2oz

=172teal=1%teal=1%teal

Cookedflowering=7?bowl="bowl=%bowl

cabbage,Chinese二85g二85g二85g

kale=3oz=3oz=3oz

=2teal=2teal=2teal

Uncooked=1bowl=1bowl=1bowl

blanchingchive=55g=55g=55g

=2oz=2oz=2oz

=1%teal=1'/?teal=1%teal

Cookedblanching=&bowl=%bowl二%bowl

chive二85g二85g二85g

=3oz=3oz=3oz

=2teal=2teal=2teal

Uncookedbroccoli,=1bowl=1bowl=1bowl

cauliflower=55g=55g=55g

=2oz=2oz=2oz

=1%teal=1%teal=1%teal

Cookedbroccoli,=/2bowl="bowl二%bowl

cauliflower=85g二85g=85g

=3oz=3oz=3oz

=2teal=2teal=2teal

Uncookedmelon=1bowl=1bowl=1bowl

(e.g.wintermelon,=196g=196g=196g

hairygourd,=62/3oz=6之右oz=6%oz

zucchini=5teal=5teal=5teal

Cookedmelon(e.g.=%bowl=%bowl=l/2bowl

wintermelon,hairy=90g=90g=90g

gourd,zucchini=3oz=3oz=3oz

=2teal=2teal=2teal

Uncooked=1bowl=1bowl=1bowl

mushroom二70g=70g=70g

=2%oz=2%oz=2%oz

=1%teal=1%teal=1%teal

Cookedmushroom="bowl="bowl=l/2bowl

二80g=80g=80g

=22/3oz=2oz=2%oz

=2teal=2teal=2teal

UncookedTomato=1bowl=1bowl=1bowl

=150g=150g=150g

=5oz=5oz=5oz

=3>4teal=3^4teal=3^/4teal

CookedTomato="bowl=%bowl=%bowl

=120g=120g=120g

=4oz=4oz=4oz

=3teal=3teal=3teal

Uncookedeggplant=1bowl=1bowl=1bowl

=190g=190g=190g

=6'hoz=6'hoz=6'hoz

=4%teal=4%teal=4%teal

*CookedCarrot=%bowl=%bowl=%bowl

=100g=100g=100g

=3%oz=3%oz=3”2oz

=2%teal=272teal=272teal

4

"UncookedCarrot=/5bowl=%bowl=%bowl

=100g=100g=100g

=3'卜oz=3%oz=3'12oz

=2%teal=2%teal=2%teal

*CookedPumpkin=1%bowl=1bowl=]%bowl

=150g=150g=150g

=5oz=5oz=5oz

=3>4teal=3%teal=3%teal

l

*Uncooked=1%bowl=1bowl=1/2bowl

Pumpkin=180g=180g=180g

=6oz=6oz=6oz

l

=4%teal=4/2teal=4%teal

*Wholecom(raw=3/4pc=%pc=%pc

orboiled)=100g=100g=100g

*Cornkernels=22/3Tbsp=22/3Tbsp=22/3Tbsp

(boiled)=30g=30g=30g

=1oz=1oz=1oz

='4CUp='/6cup='/6cup

Recommendedquantityoflunchfor

Quantityofstudents

GroupExample

oneservingP.l-3P.4-6

(1-2serving)(171-2%serving)

Redmeat,Beef,pork,=4pc=4-8pc=6-10pc

Poultry,chickenorfish=40g=40-80g=60-100g

Fish,