What would be the benefits of eating for a wide variety of plant-based foods?

• Helps with general health and prevent certain cancers and heart diseases

• Improves mood and helps to reduce stress

• Helps to keep you slim

• Promotes gut health

What is one serve of grains?
(Note: 1 bowl = 250-300 mL)

• 1 bowl cooked rice

• 2 slices of bread (full palm size)

• 1.5 bowl cooked pasta

• 5 egg-sized potato/sweet potato

What is one serve of fruit?

• 3 small fruits

• 1 medium fruit

• 1/3 large fruit

• 180 mL pure fruit juice (with pulp) 

How many serves of vegetables in this dish?
(絲瓜木耳豆腐肉片湯 - [2碗 熟絲瓜, 1碗 已浸發的木耳] )

• 4 serves

• 5 serves

• 6 serves

• 3 serves

What phytonutrient(s) contributes to the RED colour in our grains/vegetables/fruits?

• Lycopene

• Carotenoids

• Vitamin C

• E102

What phytonutrient(s) contribute to the GREEN colour in our grains/vegetables/fruits?

• Chlorophyll

• Carotenoids

• Indoles

• Lutein

What phytonutrient(s) contribute to the PURPLE colour in our grains/vegetables/fruits?

• Anthocyanins

• Quercetin

• Reservatrol

• Ellagic acid

Which of the following BROWN foods are rich in soluble fibre?

• Oats

• Puy lentils

• Almonds

• Button mushrooms

Which of the following strategies helps you to get a high-fibre commercial wholemeal bread? 

• By its colour! (Darker = more wholemeal flour)

• Look at its nutrition label (at least 6g fibre per 100 g of food)

• Look at its ingredient list (first 3 ingredients has wholemeal flour)

• Trust the nutrition content claim on its package

Which phytonutrients do white onion, garlic and leek are rich in?

• Anthoxanthins

• Anthocyanins

• Allicin

• Quercetin