Health Guide

Content

	Exercise
	Diet
	Cholesterol

Basic Dietary Guidelines

	Balance the number of calories you eat with the number you use each day. (To find that number, multiply the number of pounds you weigh now by 15 calories. This represents the average number of calories used in one day if you're moderately active. If you get very little exercise, multiply your weight by 13 instead of 15. Less-active people burn fewer calories.) (1 kg = 2.2046 pounds) (1 kcal = 1 Calorie)
	Calories per gram: Fat 9 , Carbohydrate 4 and Protein 4.
	Fat should contribute 30% or less on the total Calories.
	Limit cholesterol to 300 milligrams (mg) a day for the general population, and 200 mg a day for those with heart disease or its risk factors.
	Limit salt intake to less than 6 grams (2,400 mg sodium) per day, slightly more than one teaspoon a day.

Exercise

	Exercise and Weight Control -- weight control@ thrive
	Healthy Ideas - Program Planner - Do's and Don'ts of Riding Stationary Bikes, Cycling, LifeCycles

NutritionData's Nutrition Facts Calorie Counter - (NutritionData (ND) generates nutrition facts labels and provides simplified nutritional analyses for all foods and recipes. ND tells you what's good and bad about the foods you eat, and helps you select foods that best meet your dietary needs.)

Asian Food Information Centre (AFIC) - (AFIC provides science-based information on nutrition, health and food safety for the Asia region. Below are some recommended links.)

Calorie Burner - (This calculator enables you to work out your calorie expenditure during a typical day by inputting a time value (min) for each daily activity or to calculate the calorie expenditure for a defined period of time across all activities.)

Caffeine. Is it good for you? Is it bad for you? Should you care? [click here for more]

Discovery Health

HealthWorld Online (Below is a list of some excellent links at this website)

	A Guide to Using Vitamin Supplements (Council for Responsible Nutrition)
	Vitamin and Mineral Functions and Safety (Council for Responsible Nutrition)
	Vitamin Supplements and You: Answers to Commonly-Asked Questions (Council for Responsible Nutrition)
	Dietary Allowances
	Practical Guidelines: Buying and Taking Supplements
	The ABC's of Vitamins and Minerals (Lauri M. Aesoph, N.D.)

Facts about Dietary Supplements - Vitamin A, Vitamin B6, Vitamin B12, Vitamin D, Vitamin E, Folate, Iron, Magnesium, Selenium, Zinc.

Cholesterol

American Heart Association - Fighting Heart Disease and Stroke.

Dietary Guidelines: At -A-Glance - (Achieve an overall healthy eating pattern. Achieve a healthy body weight. Achieve a desirable cholesterol level. Achieve a desirable blood pressure level.)

High Blood Cholesterol - by MSDHK.

	What is Cholesterol?
	The Problem of Elevated Cholesterol
	Diagnosis and Management
	Diet

Health Promotion Board - Food Info Search

Last Updated: Wednesday, November 21, 2007