SOURCE
Ministry of Health and Welfare Dietary Guidelines for Health Promotion 1985 *
Dietary Guidelines classified according to lifestyles 1990
Eat a variety of foods
Eat a variety of foods to assure a well-balanced diet.
Enjoy eating / Read food labels social part of eating
Make all activities pertaining to food and eating pleasurable activities.
Eat more vegetables and fruits
Consume more fresh and green leafy vegetables to prevent cancer. Make sure your diet contains adequate dietary fibre (from vegetables and seaweed) to prevent intestinal cancer and constipation.
Drink enough milk and consume calcium-rich foods
Consume foods rich in calcium (milk, small fish, and seaweed) to maintain strong bones.
Moderate fat intake
Be aware that both the quality and quantity of fats consumed are important. (Avoid excess fat and cholesterol. Balance animal fats, vegetable and fish oils to prevent heart disease)
Moderate salt intake
Avoid eating too much salt.
Moderate sugar intake
Cut down on sweets
Moderate alcohol consumption
Limit alcohol intake and do not smoke.
Achieve and maintain a healthy body weight and exercise regularly
Balance daily energy intake with daily physical activity. Avoid excess energy intake to help prevent obesity.
Exclusive breast-feeding is recommended from birth to at least 4 - 6 months.
Finish breast-feeding by the child's first birthday.
Adequate food and nutrient intake is essential in old-age.
Guidelines for the elderly: sufficient nutrition; eat a variety; avoid overeating; start with entrees and vegetables; eat regularly; be active; increase nutritional knowledge; enjoy life.