What’s on your plate? 今日餐碟有啲乜？

由一餐開始觀察

今日食飯前，試下望一望：餐碟入面有啲乜？呢個係觀察練習，唔係畀自己打分。

可以由蔬菜、水果、主食同蛋白質食物開始留意。WHO 建議飲食包含多樣化嘅食物，亦指出食法要考慮個人需要、文化同當地食材。[1]

例如一碗飯配豆腐同菜，可以成為今日嘅觀察起點。呢個只係例子，唔代表份量適合每個人，亦唔代表單靠呢餐就滿足所有營養需要。

唔使逼每餐都做到同一個比例。NHS Eatwell Guide 提醒，飲食平衡可以放喺全日，甚至全星期去睇。[2]

今日小任務：記低一餐有咩食材，再諗下一餐想點樣增加變化。可以係轉一款菜，或者試一款平時少食嘅豆類。你唔需要用「好食物／壞食物」幫自己打分。

呢篇係一般飲食資訊，並非完整餐單；如有醫療飲食需要，應按個別專業建議調整。

Start by noticing one meal

Before you eat today, take a look: what is on your plate? Treat this as an observation, not a score.

Notice vegetables, fruit, staple foods and protein foods across your meals. WHO recommends dietary variety, with choices adapted to personal needs, culture and locally available ingredients. [1]

A bowl of rice with tofu and vegetables is one example to explore. It is not a portion prescription or a claim that one meal covers every nutritional need.

There is no need to force every meal into identical proportions. The NHS Eatwell Guide encourages looking at dietary balance across a day or even a week. [2]

Try this: note the ingredients in one meal, then choose a small way to add variety next time. Perhaps a different vegetable or a bean you rarely cook. No good-food/bad-food scorecard required.

This is general information, not a complete meal plan. Individual medical dietary needs require tailored professional advice.

Sources / 資料來源

1. WHO — Healthy diet
2. NHS — The Eatwell Guide

Checked / 查核：25 October 2026