This presentation offers practical, actionable advice on healthy eating habits, emphasizing the importance of nutrition for overall well-being and providing concrete strategies to overcome common challenges like busy schedules and stress.
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hi everyone U welcome to join our study
um I'm Jen an assistant professor from
School of Public Health and the
University of Hong Kong and you may feel
far away from me but I want to let you
know that I fully understand how it
feels to work in a foreign
country far away from your family
members I me myself have the same
I know as many of you um when I when I'm
pretty busy I me just grabb some Snak
snacks which are really
convenient and I remember one day when I
got up from my seat I really feel fed
and wanted to fell down at that moment I
feel so afraid because I'm afraid I
can't get up and see the people I love
again at that moment I tell myself no
matter how busy I am I need to take care
of myself
first I know all of you are working so
hard and you made a lot of contributions
to the society to serve the families in Hong
Hong
Kong me myself also has a helper at home
and she really helped me a lot I'm
really grateful for her and for all of
you for the
contributions and to express my
gratitude what I can offer is to give
you some practical uh tips on how to eat
healthy and hopefully you can apply this
health so why we talk about um healthy
eating because we need to eat every day
and healthy eating really matters it is
important to um get the energy and
concentration and to promote your immune
system so that you are less likely to
get infections or getting cold Etc and
health and an important tipe is to
reduce snack
consumption um you know the consequence
of snacking most of the snacks don't
have sufficient nutrient but instead
they have high sugar salt and fat so if
you keep eating snacks instead of proper
meal you're more likely to get fat but
you still don't get enough nutrient in
your body so the important tape is to
reduce the snacks consumption and to eat properly
if you are really busy or you don't want
to eat a proper meal U some healthy
alternatives include U nuts and seeds or
fruit slice with um peanut butter if you
want to increase the flavor or you can
just use a fruit slice um also yogurt
with fresh fruits or just the whole
another tipe is to eat less fried food
that is to reduce uh fat and calories
for example you can consider to use a
cooking and also to consider to eat more
fruits um because uh fruits are rich in
vitamins and fibers uh you can consider
to add fruit to the breakfast cereals or
yogurt with fresh fruit or fruit
smoothie and not only for your own meal
but also you can consider to recommend
this um or do this for the family
members you serve this is really um
healthy for uh like children and elderly
people if their tees are not so
strong to eat the um hard fruit you can
this and also another tipe is to eat
more vegetables our vegetables has low
calorie and high
nutrients um and you can consider to
include a v a variety of uh vegetables
in every meal not only limited to one
vegetable and also to add add extra
vegetable to dishes and to try vegetable Rich
recipes another important tipe is to eat
less sugar um I know when you feel
depressed or stressful or anxious you
want to get some
sweet um
but having more sugar is really not
healthy for the health uh it may
increase the risk of cardiovascular
disease or
diabetes and also when we talk about
sugar you may think of uh sweets like
chocolate or candies but also in
addition to this there are also some uh
hidden sugar like in the soft drinks
like Coca-Cola or some uh soft drinks of
uh juicy um they contains a lot of sugar
there um and also past trees and
processed food has a lot of sugar and
you can consider to use substitutions if
you want to get the flavor of Sweet you
can consider to use honey and honey
water um to take honey water in the
morning is really beneficial um for the
body to cleanse um the body and also you
can consider to eat some fruits like um
bananas and apples watermelon they
there also some hidden sugar are in the
food that doesn't taste sweet but it
does include a lot of sugar for example
um uh snacks or uh sausage um or some
sauces and also processed food um as a
substitutions you can consider to use um
herbs and lemons for seasoning uh and
vegetables um another important tape I
want to say is to eat uh less red meat
um um if you are a meat lover and you
can't live without meat my
recommendation is at least you limit
your consumption of red meat um because
our reasons that study um published in
the high impact Journal shows that uh
red meat consumption is really uh
related to higher risk of cardiovascular
disease and
diabetes um the commonly consumed red
meat includes uh beef um Pork lme and
Sausage um as Alternatives you can
consider to use chicken uh seafood and
soil products uh like some
vegetarians they want the flavor of meat
but they don't want to eat meat they
actually take uh some uh soil products
which are made like taste like meat but
soil um also here we offered uh some
healthy meals uh tipes like uh you can
consider to use steam uh like uh cabbage um
um
or eggs and also to consider to use um
boil when you do the cooking and also
Grill um and stir fry and when you cook
oil um another important tipe is to stay
hydr hyate because most of the body is
made of um water that's why we need to
consume sufficient water to keep the
function actually me myself didn't do
well in this point when I'm busy I often
forget to drink water but it's really
important tape to drink at least um
eight glasses of water daily you don't
need to drink the whole glass at one
time you can take a water bottle and sip
um frequently and just try to keep the
day and also important to make all these
tapes um into your daily life and to
really apply this um if you can't
remember all of this uh you can plant
meals and snacks in advance um and to
shop with a pre-planned list so that
when you apply it is naturally become a
natural thing you don't need to memorize
tips um I know you may have the
challenge of the time constraint um so
my recommendation is to consider the
batch cooking and to prepare the
ingredients in advance like preut or dease
dease
Etc and you if you have the challenge of BU
BU
you can consider to um buy the seasonal
products which are much cheaper and also
to uh eat local food in uh instead of uh import
products okay uh the most important
thing is to get started today I really
hope you can apply this uh in your daily
life starting from today um for example
um some very simple thing to do is to
reduce the snacks consumption and to
replace snacks with
fruits and to set an alarm to remind you
to drink more water and to try um some
different meals with more vegetables and less
oil um finally U thank you very much for
your time to be here um
in your um day of off day off um I
really hope you enjoy the lecture and
feel this helpful and I really hope you
can really apply this in your daily life
to um promote your health and also I
want to thank all my team members
especially um B and Tiffany who helped
uh set up the project and um PR help
slides okay if you have any questions
and uh concerns that want to discuss
with us um feel free to um talk with our
staff uh if you join our site or you can
if you join um online you can email us
or you can um call us to discuss your
questions and concerns we're really
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