Healthy Eating Healthy Eating HabitsHabits

Instructor: Lyra RiabovInstructor: Lyra Riabov

Presenter: Aleena Tangsutjaritwong Presenter: Aleena Tangsutjaritwong

ESL Level: 5ESL Level: 5

OutlineOutline

What are Healthy Eating Habits?What are Healthy Eating Habits? Nutrition FactsNutrition Facts Compare USA and Thailand dietsCompare USA and Thailand diets American DietAmerican Diet Thai DietThai Diet Thai area restaurantsThai area restaurants

What are Healthy Eating Habits?What are Healthy Eating Habits?

A nutritionally balanced dietA nutritionally balanced diet

What is a nutritionally balanced What is a nutritionally balanced diet?diet?

There are six types of nutrients: water, There are six types of nutrients: water, carbohydrates, fats, proteins, vitamins, carbohydrates, fats, proteins, vitamins, and mineralsand minerals

How to balance your nutritional How to balance your nutritional diet?diet?

Follow the dietary guidelines:Follow the dietary guidelines:

Eat a variety of foodEat a variety of food

Balance your food intake with physical activityBalance your food intake with physical activity

Choose a diet with plenty of grain products, vegetables, and fruit.Choose a diet with plenty of grain products, vegetables, and fruit.

Choose a diet low in fatChoose a diet low in fat

Choose a diet moderate in sugars, salts, sodiumChoose a diet moderate in sugars, salts, sodium

Drink alcoholic beverages in moderationDrink alcoholic beverages in moderation

Difference Between American and Thai DietsDifference Between American and Thai Diets

American DietAmerican DietButter Butter CheeseCheeseMeatsMeatsVegetablesVegetablesFruitFruitBreadsBreadsBeveragesBeverages

Thai DietThai DietRiceRiceFishFishHerbsHerbsVegetablesVegetablesFruitFruitMeatsMeatsWaterWater

Thai Food PyramidThai Food Pyramid

"Thai food is often a contrast of sweet, sour and salty flavors."

Thailand FoodThailand Food Recipes. Appetizer :Recipes. Appetizer :THOD MAN PLA(CURRIED FISH CAKES)THOD MAN PLA(CURRIED FISH CAKES)

• 1/2 kg boneless fish 1/2 kg boneless fish steak ,mincedsteak ,minced

• 1/4 kg winged beans or 1/4 kg winged beans or French beans, finely French beans, finely chopped chopped

• 1 egg, beaten1 egg, beaten• 1/4 cup chopped shallots1/4 cup chopped shallots• 1/4 cup chopped garlic 1/4 cup chopped garlic • 1/4 cup chopped lemon 1/4 cup chopped lemon

grassgrass• 1/2 tablespoon chopped 1/2 tablespoon chopped

coriander root coriander root

• 1/2 tablespoon chopped 1/2 tablespoon chopped galanga rootgalanga root

• 1 tablespoon chopped 1 tablespoon chopped krachai root krachai root

• 1/2 teaspoon peppercorns 1/2 teaspoon peppercorns • 1/2 teaspoon grated kefir-1/2 teaspoon grated kefir-

lime rindlime rind• 1 tablespoon shrimp paste1 tablespoon shrimp paste• 5-10 dried chillies, seeded, 5-10 dried chillies, seeded,

soaked, and shreddedsoaked, and shredded• 1/2 tablespoon salt 1/2 tablespoon salt • 1 cup vegetable oil1 cup vegetable oil

Cooking Direction for Curried Fish CakesCooking Direction for Curried Fish Cakes

• Pound or grind Pound or grind together the shallots, together the shallots, garlic, lemon grass, garlic, lemon grass, coriander root, galanga coriander root, galanga root, krachai root, root, krachai root, peppercorns, grated peppercorns, grated kaffir-lime rind, kaffir-lime rind, shredded dried chillies, shredded dried chillies, salt, and shrimp paste salt, and shrimp paste to a fine paste.to a fine paste.

• Put the minced fish in Put the minced fish in an electric blender, and an electric blender, and blend in the curry blend in the curry mixture.mixture.

• Add the beaten egg.Add the beaten egg.

• Pour the curried fish Pour the curried fish mixture into a large mixture into a large bowl. bowl.

• Mix in the chopped Mix in the chopped beans. Make flat, beans. Make flat, round fish cakes.round fish cakes.

• Heat the  oil in a frying Heat the  oil in a frying pan, and deep-fry the pan, and deep-fry the fish cakes until golden fish cakes until golden brown. brown.

• Serve with cucumber Serve with cucumber dressing. dressing.

Thailand FoodThailand Food Recipes. Main course: Recipes. Main course: Thai Lemon Grass SoupThai Lemon Grass Soup

• 175-225g (6-8 oz) raw large 175-225g (6-8 oz) raw large prawnsprawns

• 2 teaspoons vegetable oil2 teaspoons vegetable oil

• 625 ml (20 fl oz/2 ½ cups) light 625 ml (20 fl oz/2 ½ cups) light fish stockfish stock

• 2 thick stalks lemon grass, 2 thick stalks lemon grass, finely choppedfinely chopped

• 3 tablespoons lime juice3 tablespoons lime juice

• 1 tablespoons fish sauce1 tablespoons fish sauce

• ½ fresh red chili, seeded ½ fresh red chili, seeded and thinly slicedand thinly sliced

• ½ fresh green chili, seeded ½ fresh green chili, seeded and thinly slicedand thinly sliced

• ½ teaspoon crushed palm ½ teaspoon crushed palm sugarsugar

• Coriander leaves, to Coriander leaves, to garnishgarnish

• 3 kefir lime leaves, 3 kefir lime leaves, choppedchopped

Cooking Direction for Thai Lemon Grass SoupCooking Direction for Thai Lemon Grass Soup

• Peel prawnsPeel prawns• Heat oilHeat oil• Fry prawn Fry prawn • Stir in stock and boilStir in stock and boil• Add lemon grass, lime juice, fish sauce, lime leaves, Add lemon grass, lime juice, fish sauce, lime leaves,

chilies, and sugarchilies, and sugar• Add prawnsAdd prawns

Nutritional Analysis (per serving):Nutritional Analysis (per serving):

CaloriesCalories 100 100 CarbohydrateCarbohydrate 5 grams5 grams

ProteinProtein 10 grams Cholesterol 10 grams Cholesterol 65 mg65 mg

FatFat 4 grams Sodium 4 grams Sodium 553 mg 553 mg

Thailand FoodThailand Food Recipes. Desert:Recipes. Desert: SANGKHAYA FAKTHONG(CUSTARD SANGKHAYA FAKTHONG(CUSTARD PUMPKIN) PUMPKIN) 

• small pumpkin small pumpkin

• 5 chicken eggs 5 chicken eggs

• 1/3 cup palm sugar1/3 cup palm sugar

• pinch of salt pinch of salt

• 1 cup coconut 1 cup coconut creamcream

Cooking DirectionsCooking Directions for Custard Pumpkinfor Custard Pumpkin

• Cut a slice off the top of the pumpkin, remove Cut a slice off the top of the pumpkin, remove the seeds and most of the soft pulp. the seeds and most of the soft pulp.

• In a mixing bowl, light whisk the eggs, add the In a mixing bowl, light whisk the eggs, add the sugar, salt and coconut cream.sugar, salt and coconut cream.

• Stir until well blended.Stir until well blended.

• Pour the mixture into the pumpkin and cook in a Pour the mixture into the pumpkin and cook in a steamer (for approximately 20 minutes) until the steamer (for approximately 20 minutes) until the custard is set. Make 4 serving custard is set. Make 4 serving

Thai area RestaurantsThai area Restaurants

ChiangmaiChiangmai

AmherstAmherst

ChiangmaiChiangmai

PortsmouthPortsmouth

Thai Thai restaurants in restaurants in ManchesterManchester

Thai Yellow Thai Yellow PagesPages

References References

www.unf.edu/groups/snc/articles/healthe.htm

www.scu.edu/cshc/he-eating.cfm

www.semda.org/info/pyramid.asp?ID=4

http://images.google.com/images?q=Thai%2Bfood&hl=en&lr=&e=UTF-8&sa=N&tab=wi