0:04 hi everyone U welcome to join our study
0:07 um I'm Jen an assistant professor from
0:09 School of Public Health and the
0:12 University of Hong Kong and you may feel
0:15 far away from me but I want to let you
0:18 know that I fully understand how it
0:21 feels to work in a foreign
0:24 country far away from your family
0:28 members I me myself have the same
0:38 I know as many of you um when I when I'm
0:41 pretty busy I me just grabb some Snak
0:43 snacks which are really
0:47 convenient and I remember one day when I
0:50 got up from my seat I really feel fed
0:54 and wanted to fell down at that moment I
0:58 feel so afraid because I'm afraid I
1:02 can't get up and see the people I love
1:07 again at that moment I tell myself no
1:10 matter how busy I am I need to take care
1:12 of myself
1:16 first I know all of you are working so
1:19 hard and you made a lot of contributions
1:23 to the society to serve the families in Hong
1:24 Hong
1:29 Kong me myself also has a helper at home
1:31 and she really helped me a lot I'm
1:34 really grateful for her and for all of
1:36 you for the
1:38 contributions and to express my
1:41 gratitude what I can offer is to give
1:45 you some practical uh tips on how to eat
1:48 healthy and hopefully you can apply this
1:56 health so why we talk about um healthy
1:59 eating because we need to eat every day
2:03 and healthy eating really matters it is
2:07 important to um get the energy and
2:11 concentration and to promote your immune
2:14 system so that you are less likely to
2:18 get infections or getting cold Etc and
2:26 health and an important tipe is to
2:28 reduce snack
2:31 consumption um you know the consequence
2:34 of snacking most of the snacks don't
2:37 have sufficient nutrient but instead
2:42 they have high sugar salt and fat so if
2:45 you keep eating snacks instead of proper
2:48 meal you're more likely to get fat but
2:51 you still don't get enough nutrient in
2:55 your body so the important tape is to
2:59 reduce the snacks consumption and to eat properly
3:05 if you are really busy or you don't want
3:09 to eat a proper meal U some healthy
3:12 alternatives include U nuts and seeds or
3:16 fruit slice with um peanut butter if you
3:18 want to increase the flavor or you can
3:23 just use a fruit slice um also yogurt
3:26 with fresh fruits or just the whole
3:35 another tipe is to eat less fried food
3:39 that is to reduce uh fat and calories
3:42 for example you can consider to use a
3:55 cooking and also to consider to eat more
3:59 fruits um because uh fruits are rich in
4:02 vitamins and fibers uh you can consider
4:07 to add fruit to the breakfast cereals or
4:10 yogurt with fresh fruit or fruit
4:13 smoothie and not only for your own meal
4:16 but also you can consider to recommend
4:19 this um or do this for the family
4:22 members you serve this is really um
4:25 healthy for uh like children and elderly
4:30 people if their tees are not so
4:34 strong to eat the um hard fruit you can
4:42 this and also another tipe is to eat
4:46 more vegetables our vegetables has low
4:47 calorie and high
4:50 nutrients um and you can consider to
4:54 include a v a variety of uh vegetables
4:57 in every meal not only limited to one
5:00 vegetable and also to add add extra
5:04 vegetable to dishes and to try vegetable Rich
5:11 recipes another important tipe is to eat
5:15 less sugar um I know when you feel
5:18 depressed or stressful or anxious you
5:20 want to get some
5:22 sweet um
5:26 but having more sugar is really not
5:29 healthy for the health uh it may
5:31 increase the risk of cardiovascular
5:33 disease or
5:36 diabetes and also when we talk about
5:39 sugar you may think of uh sweets like
5:43 chocolate or candies but also in
5:46 addition to this there are also some uh
5:49 hidden sugar like in the soft drinks
5:53 like Coca-Cola or some uh soft drinks of
5:57 uh juicy um they contains a lot of sugar
6:01 there um and also past trees and
6:04 processed food has a lot of sugar and
6:07 you can consider to use substitutions if
6:10 you want to get the flavor of Sweet you
6:12 can consider to use honey and honey
6:14 water um to take honey water in the
6:18 morning is really beneficial um for the
6:22 body to cleanse um the body and also you
6:26 can consider to eat some fruits like um
6:30 bananas and apples watermelon they
6:38 there also some hidden sugar are in the
6:41 food that doesn't taste sweet but it
6:45 does include a lot of sugar for example
6:51 um uh snacks or uh sausage um or some
6:56 sauces and also processed food um as a
6:59 substitutions you can consider to use um
7:02 herbs and lemons for seasoning uh and
7:10 vegetables um another important tape I
7:14 want to say is to eat uh less red meat
7:19 um um if you are a meat lover and you
7:22 can't live without meat my
7:25 recommendation is at least you limit
7:28 your consumption of red meat um because
7:31 our reasons that study um published in
7:34 the high impact Journal shows that uh
7:37 red meat consumption is really uh
7:40 related to higher risk of cardiovascular
7:43 disease and
7:46 diabetes um the commonly consumed red
7:50 meat includes uh beef um Pork lme and
7:53 Sausage um as Alternatives you can
7:57 consider to use chicken uh seafood and
8:00 soil products uh like some
8:03 vegetarians they want the flavor of meat
8:06 but they don't want to eat meat they
8:09 actually take uh some uh soil products
8:13 which are made like taste like meat but
8:20 soil um also here we offered uh some
8:23 healthy meals uh tipes like uh you can
8:29 consider to use steam uh like uh cabbage um
8:30 um
8:34 or eggs and also to consider to use um
8:37 boil when you do the cooking and also
8:41 Grill um and stir fry and when you cook
8:52 oil um another important tipe is to stay
8:57 hydr hyate because most of the body is
9:01 made of um water that's why we need to
9:04 consume sufficient water to keep the
9:07 function actually me myself didn't do
9:10 well in this point when I'm busy I often
9:13 forget to drink water but it's really
9:17 important tape to drink at least um
9:19 eight glasses of water daily you don't
9:22 need to drink the whole glass at one
9:26 time you can take a water bottle and sip
9:30 um frequently and just try to keep the
9:40 day and also important to make all these
9:43 tapes um into your daily life and to
9:46 really apply this um if you can't
9:49 remember all of this uh you can plant
9:53 meals and snacks in advance um and to
9:56 shop with a pre-planned list so that
10:00 when you apply it is naturally become a
10:03 natural thing you don't need to memorize
10:10 tips um I know you may have the
10:15 challenge of the time constraint um so
10:17 my recommendation is to consider the
10:20 batch cooking and to prepare the
10:23 ingredients in advance like preut or dease
10:25 dease
10:29 Etc and you if you have the challenge of BU
10:30 BU
10:33 you can consider to um buy the seasonal
10:36 products which are much cheaper and also
10:41 to uh eat local food in uh instead of uh import
10:47 products okay uh the most important
10:50 thing is to get started today I really
10:53 hope you can apply this uh in your daily
10:58 life starting from today um for example
11:01 um some very simple thing to do is to
11:04 reduce the snacks consumption and to
11:06 replace snacks with
11:10 fruits and to set an alarm to remind you
11:15 to drink more water and to try um some
11:18 different meals with more vegetables and less
11:26 oil um finally U thank you very much for
11:30 your time to be here um
11:34 in your um day of off day off um I
11:38 really hope you enjoy the lecture and
11:41 feel this helpful and I really hope you
11:44 can really apply this in your daily life
11:48 to um promote your health and also I
11:51 want to thank all my team members
11:54 especially um B and Tiffany who helped
11:59 uh set up the project and um PR help
12:05 slides okay if you have any questions
12:08 and uh concerns that want to discuss
12:12 with us um feel free to um talk with our
12:17 staff uh if you join our site or you can
12:21 if you join um online you can email us
12:25 or you can um call us to discuss your
12:28 questions and concerns we're really
