🥦 Vegetables & Fruits｜蔬菜与水果

Protect and regulate｜保护与调节

Provide vitamins, minerals and fibre to support digestion and normal body functions.
提供维生素、矿物质和膳食纤维，帮助消化及维持身体正常运作。

🥚 Protein｜蛋白质

Build and repair｜成长与修复

Helps build and repair muscles, skin and other body tissues.
帮助身体成长，并修复肌肉、皮肤及其他组织。

🍚 Carbohydrates｜碳水化合物

Provide energy｜提供能量

Supply energy for walking, working, exercising, studying and daily activities. Choose whole grains and less-refined carbohydrates more often.
为走路、工作、运动、学习和日常活动提供能量。日常可多选择全谷类及较少加工的主食。

🥑 Healthy Fats｜健康脂肪

Support cells and nutrient absorption｜支持细胞与营养吸收

Fat supports normal cell function and helps the body absorb certain vitamins. Use oils and fats in suitable amounts. Coconut oil contains a high proportion of saturated fat, so it should be used in moderation.
脂肪帮助维持细胞正常运作，并协助身体吸收部分维生素。油脂应注意适当分量；椰子油含较多饱和脂肪，因此适量使用较合适。

💧 Water｜水分

Hydrate and transport｜补充水分与运输营养

Water supports hydration and helps the body carry nutrients, regulate temperature and perform normal daily functions.
水分帮助身体运输营养、调节体温，并维持日常正常运作。

Easy Plate Guide｜简单餐盘方法

½ Vegetables & Fruits + ¼ Protein + ¼ Carbohydrates + a small amount of fat + water

½ 蔬菜水果 + ¼ 蛋白质 + ¼ 主食 + 少量油脂 + 水

What Happens After We Eat a Balanced Meal?

吃了均衡的一餐后，身体会有什么反应？

1. Food is digested｜食物开始被消化

Chewing breaks the food into smaller pieces. The stomach and small intestine then mix it with digestive juices and enzymes, breaking carbohydrates, protein and fats into nutrients the body can absorb.

咀嚼先把食物变小，胃和小肠再利用消化液与酶，把碳水化合物、蛋白质和脂肪分解成身体能够吸收的营养。

2. Energy becomes available｜身体获得能量

Carbohydrates are broken down mainly into glucose. As blood glucose rises, the pancreas releases insulin, helping glucose enter the cells to be used as energy or stored for later.

碳水化合物主要被分解成葡萄糖。当血糖上升时，胰脏会释放胰岛素，帮助葡萄糖进入细胞，提供能量或储存起来备用。

3. The body receives building materials｜身体获得成长与修复材料

Protein is digested into smaller building blocks that the body uses to support muscles, tissues and normal growth.

蛋白质经过消化后，成为身体可利用的基本材料，用于支持肌肉、组织修复和正常成长。

4. Fats and vitamins are absorbed｜吸收脂肪与部分维生素

Fats are broken down and absorbed through the digestive system. They can support cell functions, provide energy and help the body absorb fat-soluble vitamins. Oils and fats should still be consumed in suitable amounts.

脂肪经过分解和吸收后，可以支持细胞运作、提供能量，并帮助身体吸收部分脂溶性维生素，但仍应注意适当分量。

5. Fibre and water support digestion｜纤维和水分帮助消化

Fibre is not fully broken down like other nutrients. It helps support digestion and can contribute to a longer-lasting feeling of fullness, while water supports hydration and normal body processes.

膳食纤维不会像其他营养一样完全被分解，它有助于消化，并帮助维持饱足感；水分则帮助身体保持水分及正常运作。

Simple Body Reaction｜简单流程

Eat a balanced meal
→ Digest the food
→ Absorb the nutrients
→ Use energy
→ Build and repair
→ Store some nutrients for later

吃下均衡餐食
→ 消化食物
→ 吸收营养
→ 获得能量
→ 成长与修复
→ 储存部分营养备用

A balanced meal does not create an instant transformation. Its benefits come from giving the body a suitable variety of nutrients regularly.

均衡饮食不会让身体马上产生神奇变化。真正的帮助，来自长期、规律地为身体提供多样化且分量适当的营养。