Eating well is vital to your physical health. Here you can learn about maintaining a balanced diet, food labels and genetically modified food that help you and your family to stay healthy.

A proper diet allows your body to function at its best, helping you to fend off disease, feel more energetic and maintain optimal weight. Studies show that a healthy diet and regular exercise are the most effective ways to achieve and sustain your ideal body weight. The Centre for Health Protection provides a range of information on balancing your diet and avoiding excessive weight gain.

• More on the importance of a balanced diet
  http://2plus3.cheu.gov.hk/html/eng/sec1_index.asp?fname=sec1_index.aspx
• More on nutrient classifications
  http://2plus3.cheu.gov.hk/html/eng/sec1_content.asp?fname=sec1_q4.aspx
• More on food and body weight
  http://2plus3.cheu.gov.hk/html/eng/sec2_index.asp?fname=sec2_index.aspx

The three principles to a healthy diet are variety, moderation and balance. To properly fuel your body you should take in different types of nutrients daily through a well-balanced diet.

• More on food groups, food pyramid and smart-eating recipes
  http://www.cheu.gov.hk/eng/info/exercise_04.htm
• Enjoying fruits and vegetables every day
  http://2plus3.cheu.gov.hk/html/eng/sec3_index.asp?fname=sec3_index.aspx
• Tips on healthy Chinese dishes
  http://www.cheu.gov.hk/eng/info/exercise_18.htm
• Guidelines for vegetarian diet
  http://www.cheu.gov.hk/eng/info/exercise_11.htm
• ”EatSmart@restaurant.hk” Campaign
  http://restaurant.eatsmart.gov.hk/eng/home.asp

As many packaged food products now include nutrition information on their packaging, shopping with your health in mind has become easier. Learn how to read nutrition labels and you will know more about the food you consume.

• Nutrition information on food labels
  http://www.cfs.gov.hk/english/programme/programme_nifl/programme_nifl.html

Genetically modified food has become a subject of debate around the world. You should be aware of any possible dangers from genetically modified tomatoes, corn, soybeans, potatoes and the like, as well as the potential benefits, such as their resistance to insects and viral infection. The Centre for Food Safety provides a range of information on the concerns and benefits of genetically modified food, on both the global and local fronts.

• More on genetically modified foods
  http://www.cfs.gov.hk/english/programme/programme_gmf/programme_gmf.html

Dietary needs vary at different stages of life, and between men and women. The Hospital Authority and the Department of Health provide relevant guidelines and tips.

• Information on healthy diet for different ages (available in Chinese only)
  http://www.ha.org.hk/dic/gn_01_01.html
• Information on nutrition
  http://2plus3.cheu.gov.hk/html/eng/sec5_index.asp?fname=sec5_index.aspx
• Hospital Authority Dietetic Information Centre (available in Chinese only)
  http://www.ha.org.hk/dic/dicintro.html

For Infants and Children

Breastmilk is the best food for babies. It contains all the essential nutrients and antibodies that babies need. For mothers who are unable or choose not to breastfeed, infant formula is an alternative. As babies grow up fast, breastmilk or infant formula can no longer meet their nutritional needs. Introduction of complementary food should be started by the age of 6 months. A good weaning will pave the way for the development of good eating habits of the child in future. More information is available from the Family Health Service of the Department of Health.

• Information on breastfeeding
  http://www.fhs.gov.hk/english/health_info/class_topic/ct_child_health/ch_breastfeeding.html
• Information on nutrition for newborns to five-year-old children
  http://www.fhs.gov.hk/english/health_info/class_topic/ct_child_health/ch_nutrition.html

For School Children and Teenagers

School children and adolescents should develop good eating habits to maintain healthy weight and a healthy lifestyle. Below are some tips for eating smart at school and nutrition information for teenagers.

• “EatSmart@school.hk” Campaign
  http://school.eatsmart.gov.hk/eng/template/home.asp
• More on diet and nutrition for students
  http://www.studenthealth.gov.hk/english/health/health_dn/health_dn.html

For Women

Women have special dietary needs during each stage of their lives, such as pregnancy, breastfeeding and menopause. Pregnant women and breastfeeding mothers need optimum nutrients to maintain their own health and for the development of their babies. You can get more information from the Family Health Service of the Department of Health.

• Information about healthy eating for women
  http://www.fhs.gov.hk/english/health_info/class_topic/ct_woman_health/wh_physical.html
• Eating guide for pregnant women and breastfeeding mothers
  http://www.fhs.gov.hk/english/health_info/class_topic/ct_woman_health/wh_antenatal_an5.html

For Men

Like women, men can reduce their risk of gaining excess weight and build a healthy body by paying attention to what they eat. The Men’s Health Programme provided by the Department of Health has more information.

• More on eating smart for men
  http://www.hkmenshealth.com/eng/lifestyle/eat.aspx

For the Elderly

The elderly should be alert to potential health hazards and make wise food choices to stay healthy. The Elderly Health Service of the Department of Health provides advice for the elderly and their carers.

• Food shopping tips for the elderly
  http://www.info.gov.hk/elderly/english/healthinfo/lifestyles/shoppingsmart-e.htm
• Tips for the elderly when eating out
  http://www.info.gov.hk/elderly/english/healthinfo/lifestyles/healthyandsmarteatingout-e.htm
• Tips for the elderly on choosing snacks
  http://www.info.gov.hk/elderly/english/healthinfo/lifestyles/healthy_snacks_e.htm

Healthy eating also means observing food safety and hygiene. From purchasing and preparing food to cooking and dining out, you should be aware of how to eat safely to prevent diseases and food poisoning.

• Food safety and hygiene
  http://www.gov.hk/en/residents/health/foodsafe/foodsafety.htm