Eat Right !

• Can you remember what you ate yesterday?

• Are you eating the right food?
• Are you eating too much of one type of food?

Here are some rules to help you eat the correct amount of food.

1. The measurement used is servings per day.

2. One serving is the same as half cup or 50g of food.

3. Look at the table below.

Types of Food Servings per day

• Carbohydrates e.g rice, bread or noodles 5 to 7

• Protein e.g. meat, chicken, fish 2 to 3
• Vitamins and minerals e.g. fruits, vegetables 2 to 3
• Water 8 glasses

4. Eat less fats, sugar and salt.

5. Here are some examples of food to help you measure your food correctly.

Food Servings

• 2 slices of bread 1
• 1 bowl of cereal 1
• 4 plain biscuits 1
• 1 small bowl of rice 2
• 1 plate of mee goreng 2
• 1 piece of roti canai 1
• 1 beefburger 1
• 1 piece (palm size) of 1
meat/chicken/fish
• 2 small squares of tofu 1
• 5 medium-sized prawns 1
• 1 glass of milk 1
/2
• 1 medium banana 1
• 1 apple/orange/mango 1
• 1 piece of papaya/watermelon 1
• 4 pieces of durian 1

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6. Here are some useful notes for you to remember if you want to eat right and stay
healthy.

• Carbohydrates in fruits, milk, grains and legumes will give you quick energy for
up to 2 hours.

• Protein in milk, meat and legumes should keep you feeling full for 4 hours.

• The fat in meat and milk as well as fat added to foods should keep you feeling
full for 6 hours.

• People who eat breakfast are less likely to eat snacks in-between meals.

• Eat at least every 4 to 6 hours when awake rather than waiting until your
stomach starts “growling”.

• Choose smaller portion sizes when eating.

Plain water is the best drink for us in order to stay healthy. But young children and even
adults do not like to drink water. You can also drink fruit juices and soups because they
also contain water.

You will carry out some simple activities to make fruit juices with your teacher.

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 Balanced Diet

If you eat the correct type and the correct amount of food daily, you will have a balanced
diet. It is a good habit to eat 3 meals a day. They are:

• breakfast,
• lunch; and
• dinner.

This is an example of a balanced diet.

Meal Food Servings Drinks

• 1 glass of
Breakfast • 2 pieces of egg or water
2
6.15 am tuna sandwich • 1 cup of
tea

Snack
School’s
• 2 glasses
Breaktime • 1 banana 1
of water
9.50 am

• 1 plate of rice 2
Lunch
• fried vegetables 1 • 1 glass of
1.00 pm water
• 2 pieces fried 2
chicken

Snack
Tea time • 4 pieces of plain • 2 glasses
1
biscuit of water
3.30 pm

• 1 plate of rice 1
Dinner
• 4 pieces sweet and 2 • 2 glasses
7.00 pm sour fish of water
• 1 bowl of vegetable 1
soup

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 Unhealthy Foods

If you want to stay healthy, you need to cut down foods that are high in fats, sugar and salt.
The table below shows some examples of unhealthy foods.

Foods high in fats Foods high in sugars Foods high in salt

• Butter • Chocolates • Potato crisps
• Ghee • Sweets • Snacks (packet foods)
• Peanut oil • Ice cream • Soya sauce
• Fried foods e.g. fried • White bread • Oyster sauce
mee, fried rice Watermelon • Tomato ketchup
Cakes • Bandung syrup • Chili sauce
• Doughnut • Fizzy drinks e.g. coca • Chicken stock (cubes or
• Kelupis cola, etc powder)
• Bingka • Salted egg
• Murtabak • Salted fish
• Santan • Food flavouring e.g.
• Nasi lemak Ajinomoto
• Sup daging
• Sup Kambing
• Laksa lemak
• Nasi Briyani
• Kaya
• Beefburger
• Potato chips
• Mayonnaise

Healthy Foods

We need to eat healthy foods. Here are some tips that you can follow in order to stay
healthy.
• Use vegetable oil when cooking e.g. soya bean oil, corn oil, canola oil, etc.
• Use less oil when cooking.
• Remove the skin of the chicken before cooking.
• Eat vegetables e.g. kalian, sawi, broccoli, celery, capsicum, long beans, etc.
• Eat fresh fruit e.g. oranges, apples, papaya, banana, etc.
• Steam your fish or chicken instead of frying.
• Use low fat milk instead of santan.
• Use vegetable oil instead of butter for making sponge cake. Try making the delicious sponge
cake recipe in the worksheet provided.

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 Healthy Meal!

Aim

• To prepare a healthy meal

Here is a salad recipe for you to try.

Materials and equipment

• knife
• chopping board
• bowl

Ingredients

• carrot
• lettuce
• celery
• avocado
• lime (“limau kasturi”)

Method

1. Cut the carrots, lettuce and celery into thin slices.

2. Then, peel the skin of the avocado and cut them into cubes.

3. Then mix the vegetables and the avocado in a bowl.

4. Squeeze some lime on the salad and mix it well.

5. Now, you have a delicious salad ready for eating.

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 Angel Cake!

Here is a simple recipe for a healthy low-fat sponge cake for you to try. Happy baking!

Aim
• To prepare a low-fat sponge cake.

Materials and equipment

• 1 electric oven • 1 wooden spatula
• 1 tube pan for baking • 1 pair of gloves
• 1 mixing bowl • 1 kitchen balance
• 1 electric beater

Ingredients
• 90g plain flour
• 30g cornflour
• 250g caster sugar
• 12 fresh egg whites
• 11/2 teaspoons cream of tartar
• 1/2 teaspoon of vanilla essence
• a pinch of salt

Method
1. Preheat the oven to 170oC or 350oF.
2. Sift flour and cornflour and a third of the sugar. Sift twice.
3. Separate the egg whites. Use only the egg whites.
4. Whisk egg whites, cream of tartar and salt using the electric beater under medium
speed until stiff.
5. Then add the rest of the sugar bit by bit. Continue beating until the mixture is glossy
and forms peaks.
6. Fold in the flour slowly and lastly add in vanilla.
7. Do not grease the tube pan.
8. Pour the mixture into the tube pan and bake for about 40-45 minutes.
9. Insert a toothpick into the cake to see if it is baked. If the toothpick comes out dry
and clean, the cake is baked!
10. When baked, turn the tube pan upside down to cool.

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 Healthy Drinks!

Soya bean Drink

Here is a simple recipe for you to try. This is a healthy drink!

Aim
• To prepare a healthy drink.

Materials and equipment

• 1 large jug • 1 piece of muslin cloth
• 1 bowl • 1 litre of water
• 1 electric blender • 1 pot for boiling
• glasses • 1 ladle for stirring
• 1 tablespoon

Ingredients
• 100g soya bean soaked in water overnight
• 25g sugar
• 600ml water
• 1 pandan leaf

Method
1. Grind the soya beans in an electric food blender with a little water until very
fine.
2. Then, strain the mixture with the muslin cloth.
3. Then, mix with the rest of the water. You can adjust the amount of water if
you want a thick or dilute soya bean drink.
4. Boil the soya bean milk and stir in the sugar.
5. Add the pandan leaf when boiling to give it a nice flavour.
6. Let the soya bean drink cool and then, it is ready for you to drink.

Give four other ingredients that you can use to make a healthy and delicious drink.
1.
2.

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 3.
4.

Fresh fruits and vegetables contain a lot of vitamin C and other vitamins. Vitamin C can make your
skin and body healthy. Remember, vitamins can be destroyed by heat, so in order to get the most
of it, eat fresh fruits and vegetables. One other way is to make fruit or vegetable juices.

You can try the following recipes. They are all very simple and easy to make.

Orange Juice

Aim
• To prepare a healthy drink using oranges.

Materials and equipment

• orange squeezer • measuring jug
• chopping board • spoon
• knife • glasses
• jug • bowl

Ingredients
• 2 oranges, halved
• 400ml hot water
• 25g sugar
• ice cubes

Method
1. Squeeze the oranges to obtain the juice.
2. Put sugar into a jug.
3. Pour a little boiling water to dissolve sugar. Allow to cool.
4. Add ice cubes.
5. Pour fruit juice into it. Stir well.
6. Serve in glass.
7. Decorate glass with 2 orange slices.

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 Watermelon Juice

Aim

• To prepare a healthy drink using watermelon.

Materials and equipment

• electric blender • measuring jug
• chopping board • spoon
• knife • glasses
• jug • bowl

Ingredients

• 2 wedges of watermelon
• 400ml hot water
• 25g sugar
• ice cubes

Method

1. Put sugar and the hot water in a jug. Stir well until sugar dissolves to make
into syrup.
2. Let sugar solution cool or add some ice cubes to cool it.
3. Add in watermelon and blend well in an electric blender.
4. Pour juice into a glass.
5. Add more ice cubes.
6. Decorate glass with a slice of watermelon.

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Variations
The watermelon recipe can be used with other types of fruit. Try the following variations:

Use juice of 2 lemons instead of orange juice. Add another 25g

Lemonade
sugar if it is too sour.

Pineapple crush Use 100g grated pineapple instead of orange juice.

Mixed fruit juice

Mix 1 Mix 2 Mix 3 Mix 4

Apple  (1)
Orange  (1)  (1) 1
Watermelon  (2 slices)  (1 slice)  (1 slice)
Pineapple  (2 slices)  (1 slice)  (1 slice)
Mango  (half)  (1) 1
Lime juice  (15ml)

Healthier alternative!
Use a sweet fruit (ripe) and do not add sugar.

Create your own fruit mix juice!

You can add more fruits to your new recipe or replace some of the fruits in the original
recipe with honeydew, papaya, etc. Write down the ingredients for your new fruit juices
below.

Juice 1 Juice 2 Juice 3

Give a name to
your created juice.
You can give a
fancy name to it 
I 1
N 2
G 3
R 4
E 5
D 6
I 7
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 E 8
N 9
T 10
S 11

Low-fat Mango Shake

Aim

• To prepare a healthy drink using mango and low-fat milk.

Materials and equipment

• electric blender • measuring jug

• chopping board • spoon
• knife • glasses
• jug • bowl

Ingredients

• 150ml low-fat milk

• 1 mango (medium-sized, ripe)
• ice cubes

Method

1. Wash and peel mango. Cut into small chunks.

2. Put the mango chunks, milk and ice cubes into a blender. Blend well.
3. Pour into a glass and serve. Serve immediately before ice melt.

Variations
Try out this recipe using other fruits e.g. papaya, honeydew, banana.
You can also top up with a scoop of low-fat vanilla ice cream when serving.

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 Carrot Mocktail

Aim

• To prepare a healthy drink using carrot and honeydew.

Materials and equipment

• electric blender • measuring jug

• chopping board • spoon
• knife • glasses
• jug • bowl

Ingredients

• 1 ½ carrots
• 1 slice of honeydew
• 30ml lemon juice
• 1 teaspoon honey
• ice cubes

Method

1. Put all the ingredients into a blender. Blend well.

2. Add in the lemon juice and some ice cubes before serving.

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