註冊營養師 Chloe

08/01/2026

From MyPlate to the inverted pyramid‼️

The U.S. has released its latest Dietary Guidelines, focusing on real, whole foods 🥑✨

These guidelines emphasize nutrient-dense choices while encouraging a move away from highly processed products 🌭

The inverted pyramid doesn’t mean grains are least important — it highlights the quality of carbs. Think whole grains over refined ones 🌾

03/04/2025

Happy gathering with our favourite Tammie in town 🫶🏻

12/01/2025

/about breastmilk

Do you know how long can breastmilk be stored?
It depends!

For freshly expressed breastmilk:
- up to 4 hours under rm temp
- up to 4 days in the fridge (4 degree)
- up to 6 months* in the freezer (-18 degree)

*I personally would not use frozen milk stored more than 4 months in the domestic freezer just to be safe, unless you have a separate freezer for breastmilk storage only.

*every baby is different. If unfortunately your babe doesn’t want thawed BM, don’t throw it away. (You won’t want to anyways since every drop is precious🥲)
Google “breastmilk uses” to utilise them in other good ways☺️

Last but not least, salute again to all moms and breastfeeding moms, you are doing great🫶🏻 eat well, sleep well, and drink well😉

ref: DH

07/12/2024

By the book, we all know that breast milk is the best food for infants, so as how we always educate our patients/ the public.🤱🏼

In reality, there are numerous obstacles tho, which one may not know until actually experienced. Emotion, nutrition and hydration, stress and the amount of rest and support all affects the volume of milk production.

In HK specifically, even if we mothers have good milk supply (which is alrdy difficult), without a supportive breastfeeding-friendly policy at work, it’s kinda hard to maintain exclusive bf sadly because the maternity leave is just too short.

As revealed by a survey from the Department of Health, around one third of the interviewed mothers indicated that “returning to workplace“ was their reason to stop breastfeeding.

Even so, what we could do maybe still advocate and negotiate the best arrangement without putting on too much stress, and make sure you all take good care of yourself 🫂🤱🏼🫶🏻

08/09/2024

#👶🏻’s second talk🤰🏼

Thanks for the invite again 🏥💕

Hope you all enjoy the antenatal talk 🎤👩🏼‍⚕️👩🏿‍🤝‍👨🏻 and the rest of the classes💪🏻

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📸 As some of you might not tell thanks to the importance of angle, I’m actually in the 3rd tri😌👶🏻
(Saw some surprising look from the audience when I stepped down the stage😂)

#產前 #產前講座 #營養 #營養講座 #孕期營養 #營養師 #註冊營養師

31/08/2024

Thanks for the invitation👩🏼‍⚕️🏥

My pleasure to be the speaker for the Advanced Medical Nursing Stroke Care Course 2024 🎤💕

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09/08/2024

Have u ever wondered where does the gestational weight gain goes to besides the baby? Here’s the answer💡

Rmb, you don’t need to eat for two! Just enough of extra calories would be enough for healthy infant growth (without excessive gestational weight gain😉)

Let me know if you are interested in any other topics💌

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Ref: CCI 2018

營養 #孕媽媽 #孕婦 #孕肚 #孕婦營養 #健康 #健康飲食 #營養師 #增重

12/07/2024

Nutrition plays a huge part in nurturing a healthy human being👶🏻 Entering 2nd T, you need ~285kcal extra per day.

Sharing with you some of my fav simple and quick HEHP mid meals 😋

🥑🍳🍞avocado toast with eggs ✔️protein✔️omega3
🥚🧀🍞egg cheese on toast ✔️calcium ✔️protein

In reality, we might not be able to squeeze time for meals at work, a pack of milk and some nuts could be the easy option, or to have an early dinner plus a supper late night 😌

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#營養 #孕期營養 #營養師 #註冊營養師 #懷孕營養 #健康 #健康飲食 #增重 #牛油果 #蛋 #芝士

06/07/2024

Stepping into the 2nd trimester, we need ~ extra 285kcal everyday to support the growing need of our 👶🏻

💌 Stay tuned for next post re mid meals suggestions 👶🏻🍽️🥣

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More info:

Assuming that you are within the healthy weight range before pregnancy, you will be gaining ~11-16kg in total, ard 1 pound per week on avg from 2nd tri onwards 🐣

Don’t be afraid of the weight gain. Fyr at ~20w, I’ve gained 5.5kg and the fetus size is a week ahead🤰🏼

Consult a registered dietitian for personalised advice if you are gaining too much/less weight along the way👩🏼‍⚕️💡

P.s. healthy full term newborns are ~3kg at birth, does anyone ever wonder where does the rest of 8-13kg contribute to? 🤔😌

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04/03/2024

World Obesity Day

【專欄文章】香港01 — 醫健怡情：踢走大肚腩　營養師有辦法
年紀越大，新陳代謝速度會減慢，不少人開始「中年發福」，體內積聚的脂肪在腰間顯現，形成俗稱「大肚腩」的中央肥胖。甩走腰間贅肉其實不難，只要找到合適自己的步伐和方法，並持之以恆地執行，總有一天能告別中央肥胖。

大於90厘米（約36吋）；女性腰圍大於80厘米（約32吋），就屬於中央肥胖。中央肥胖的主要成因是攝取多於所需的熱量，導致體內積聚過量的內臟脂肪。患者通常伴隨與飲食有關的慢性疾病，例如高膽固醇、高血壓、心臟病、睡眠窒息症和糖尿病等。當脂肪積聚於肝臟，會增加患脂肪肝的風險。

根據衛生署2020至2022年度的人口健康調查數字，15至84歲人士當中，超過三成人被界定為中央肥胖，而年齡越大，患中央肥胖的比例就越高。經常進食高糖和高脂肪的食物、較少做運動，以及長期坐辦公室工作的人，都是中央肥胖的高危族群。

熱量赤字（Calorie Deficit）是減脂減重的核心原則，即攝取量要低於消耗量。攝取量主要來自飲食，而運動量越多消耗量便越大，只要攝取的熱量足以維持人體新陳代謝，一般不會對身體構成負面影響。

要避免或減走大肚腩，從飲食著手十分重要。飲食應以多菜少肉為主，烹調時盡量少油，避免三餐不規律，導致以高熱量零食充飢。由於糖是合成脂肪的主要來源，建議儘量戒掉高糖份或含添加糖份，以及高脂肪的食物及飲品，例如餐飲奶茶可走甜，飯後戒掉甜品，避免進食肥肉、雞皮及油炸食品。

當營養師獲轉介病人個案時，我們會先為病人量度BMI及脂肪肌肉比例等，從而計算每日所需的熱量，並了解其日常生活作息。我們明白減肥難以一蹴而就，若要求患者短時間內戒掉所有「致肥」習慣，或許有點苛刻，我們通常會耐心傾聽患者的意願，並配合其生活習慣和需求，儘量以易於實行和維持為前提，共同商討出循序漸進兼具彈性的個人化方案，例如，對於平日工作忙碌、需要經常外出用膳的患者，如果要求他們徹底改變習慣成自行烹煮三餐，便未免太「強人所難」，要持之以恆的難度亦會更高。

筆者曾會見一名中年男病人，其BMI達27（亞洲人BMI大於25屬癡肥）、腰圍約94厘米。患者原本每日兩餐都到茶餐廳解決，更會配以熱奶茶加糖。為增加其實行營養計劃的依從性，我建議患者從簡單的方法著手，選擇兩至三個習慣去改變，包括叫餐時要求少飯、避免吃炒焗的飯麵，以及選擇無糖飲品。另外，我們會以數據形象化減肥成效，例如原本每天喝兩杯加糖奶茶，等同攝入200多卡路里，如戒掉含糖飲料兩星期，已能減去一磅體重。筆者樂見病人跟從指引並持之以恆，於三個月後減掉6至7公斤體重，並縮減9厘米腰圍，而壞膽固醇指數亦有改善，成效令人鼓舞。

有些人或會疑惑，可否針對腹部肌肉訓練以甩走大肚腩？雖然局部的運動可強化腹部肌肉，但脂肪燃燒是全身性的，難以實現局部減脂。我們建議市民每周進行150分鐘中強度的運動，例如跑步、游泳、踩單車等，以全方位消耗體內脂肪。若市民無暇運動，可從日常生活作出小改變，例如提早一兩個站點下車，走路到家或辦公室、多走樓梯，以及餐前餐後散步五至十分鐘。

減肥路上最困難是尋找動力，作為營養師，我們會聆聽病人的想法和需要，協助他們訂下目標，提供個人化的建議、支持和鼓勵。當然，最重要還是靠病人的意志，營養師沿途會與病人攜手合作，協助病人克服挑戰，以重拾健康和自信。

撰文：港怡醫院註冊營養師李瑋珩
https://www.hk01.com/article/995765/

23/12/2023

These are just some general small tips.

Just be assured that moderation is the key and everyone is different. Trust your dietitian for personalised tips to stay healthy and stress-free through holiday and feasts💡👩🏻‍⚕️

Happy holiday and Merry Xmas to you all🤶🏻🎄

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11/10/2023

Thank you so much for this meaningful souvenir from 🇦🇺💕

I’m so flattered that the dept still rmbs me and gifted me this☺️, which will always remind me of even at work😆

This year I’m happy to have initiated an intern program with Monash (thank you ) and my hospital in HK, and hopefully it could benefit more future dietitians. 👩🏻‍⚕️

To those who missed, hopefully we could continue the program in the coming term. Chances are rare, be prepared and grab it when it’s there💪🏻