FOOD HERO RULES 新食尚榜样守则1. Food fuels your mind and body

• Be aware of how your body feels and changes before and after eating• Eat 3 small meals and 2 snacks a day, starting with a healthy breakfast• Don’t overeat until you are uncomfortably full• Drink water when you wake up, with each meal and snack, before and after you

exercise, and when you are not feeling well• Exercise daily to help your body use food as fuel• Sit down to share meals with family and friends

2. Quality foods give you extra fuel• Fill up first on nutrient-rich foods before you eat nutrient-poor foods• Avoid sudden increases of sugar• Eat a variety of food groups, colors and textures• Learn to cook and prepare food safely• Enjoy every mouthful • Be open to trying new foods and dishes

3. You can save the planet by eating healthier• Eat more plants and avoid eating large animals• Eat food grown sustainably and in abundance. Don’t eat endangered animals• Buy local and seasonal veggies and fruits• Reduce food and packaging waste. Don’t take more than you can eat

DRAFT

2

EAT FIRST AND FULL

EAT SPARINGLY

EATING FRAMEWORK

Nutrient Rich, Planet friendly diet

DRINK WATER

DAMAGING

GARBAGE

EATING FRAMEWORK饮食习惯新守则

1. EAT FIRST & FULL 优先摄入• LOCAL VEGETABLES (spinach, seaweed, mushrooms, herbs)• SEASONAL FRUITS (dragon fruit, lemon, apples, blueberries)• LEGUMES (beans, peas, peanuts)• NUTS (walnuts), SEEDS (sunflower, sesame)• TOFU, EGGS • WHOLE GRAINS (multi-grain rice, brown rice, oats, whole

grain breads)• ABUNDANT SEAFOOD fatty fish (salmon), sardines, clams• WATER (room temperature, green tea)

2. EAT SPARINGLY 选择性摄入• SOFT WHITE STARCHES (refined white rice, refined grain

breads, noodles, potatoes, white buns)• DAIRY (greek yogurt, organic milk)• LEAN MEATS (chicken, pork slivers)• GOOD OILS (Olive, butter, peanut)

3. GARBAGE FOOD 垃圾食物• FRIED FOODS (fried chicken, nuggets,

scallion pancake, refried oil)• FATTY MEAT (Shanghai braised pork,

sausages)• SUGARY DRINKS (Soda, energy drinks)• EXCESS SUGAR (ice cream, candy,

chips, soda, energy drinks, juices)

4. DAMAGING FOOD 损害环境及健康食物• HEAVY IMPACT (beef, lamb)• CHEMICALLY PROCESSED stuff (instant

noodles, preserved meats, MSG)• ENDANGERED foods (sharks fin, blue

fin tuna)• UNCOOKED MEATS & FISH (raw pork,

pink chicken)• POLLUTED foods (pesticide-laden

foods, shellfish in polluted waters)

DRAFT

EATING FRAMEWORK饮食习惯新守则

1. EAT FIRST & FULL 优先摄入• Eat fresh food prepared

from scratch

2. EAT SPARINGLY 选择性摄入• Nourishing items but don’t

have too much of it

3. GARBAGE FOOD 垃圾食物• Heavily processed food

4. DAMAGING FOOD 损害环境及健康食物• Don’t eat these because

they’re bad for the environment and not safe to eat

DRAFT

5

Local vegetables

Seasonal fruit

Legumes

Tofu

Eggs

Nuts

Seeds

Whole grains

Seafood

Water

DRAFT

6

EAT SPARINGLY

Olive oil

White bread

White rice

Potatoes

Low fat dairy

Lean meats

Honey

Dried fruit

High sugar fruits

DRAFT

7

GARBAGE FOOD Preserved meats

Fried food

Ice cream

Candy

Muffins

Soda Energy drinks

Chicken nuggets

Refried oil

Energy drinks

Chips

Processed sausages

DRAFT

8

Instant noodles

Chicken nuggets

Raw pork

Preserved meats

Shark fin soup

Polluted foods

Pesticide covered

DRAFT