Here are some tips for eating healthy at home, work, and elsewhere to help you get started. Try some of these ideas.
1.
Start your day off right!
Eat breakfast! Breakfast is an important meal and having a good breakfast just help give you the right start to your day.
Have a piece of toast with peanut butter, unsweetened cereal with low-fat milk, or a steamed bun with lean meat/vegetables.
Try livening up your cereal with some fruit like sliced banana or diced apple.
If you are in a big rush, take a piece of fruit to munch on during your commute (OK, OK– not on the MRT!)
2.
Eat a variety of foods
Our body requires over 40 nutrients for good health. No one food or food group can provide you with all the nutrients, so have a variety of food to ensure that you are getting what your body needs. Use the Healthy Diet Pyramid as a guide for what to eat and how much of each type of food.
3.
Eat more fruits & vegetables
Wouldn’t it be easier to eat something if it was right in front of you? The next time you go grocery shopping, make sure you stock up on fruits & vegetables. Then keep bowls of fruit on the kitchen table or counter. Reach for a piece between or after meals. Don’t forget to cook up those vegetables you had bought too!
4.
Eat less fat & foods high in fat
What can we say about fried foods? They taste great, but are not great for you. They’re high in fat. Here is a few suggestions that will save your heart.
Deep-fry less often. Try grilling/barbequeing, baking, steaming or boiling your foods more often.
Use oils sparingly in cooking or when flavouring foods. Choose less saturated oils, try olive and canola oils which are high in monounsaturated fats.
Watch those fast foods. Many of them are high in fat. Check them out in the Fast Food Guide.
If you use butter and margarine, use them sparingly. Even better, switch to reduced-fat margarine or use a little jam/jelly on your bread, bagels, and other baked goods.
Use low-fat dairy products such as non-fat or Hi-Lo milk, reduced fat cheese, low-fat yogurt, or light ice cream. You’ll still get the nutrients and taste but half the fat.
If you like to eat meat, you can help reduce fat by choosing the leanest cuts. If you are preparing it at home, trim all visible fat and drain the grease that cooks out of the meat. Also take the skin off chicken and substitute meat with bean curd, lentils or dal a couple of times each week.
5.
Watch those snacks
Why do we eat snacks? They taste great, they’re easy, and they satisfy our sweet and salt cravings. And, let’s face it, crunchy food is fun. However, some snack foods are high in fat & salt. See Snack Attack table to find out how much fat & salt is in your favourite snack food! Check out the suggestions for some healthier alternatives.
6.
Eat everything in moderation.
There is no "good" or "bad" food. As the American Dietetic Association suggest – All Foods Can Fit – as long as you have them in moderation. Too much of any food is bad; if you only eat vegetables and nothing else, that would be a problem too. And just because something is fat free or low fat does not mean you can eat as much as you want. Many low-fat or nonfat foods are also high in calories. Eat everything in moderation. Reduce, don't eliminate foods that are high in fat, sugar or salt.
7.
Maintain a healthy body weight and feel good
Being overweight increases your risk for a wide range of diseases including heart disease, diabetes and certain cancers. Excess body fat results when you eat more calories than you are using up. If you are very active, you can eat more. However, if your lifestyle is sedentary, you need to:
cut back on the amount of food eaten;
choose lower calorie items; and
increase your activity.
Calories come from all food - protein, fat, carbohydrate or alcohol - but fat have the most calories, followed by alcohol, then protein and carbohydrate. To maintain weight, cut back on calories and be more active.
8.
Drink plenty of fluids
Adults need to drink at least 1.5 litres or 6 cups of fluid a day! You need more if it is very hot or you are physically active. Plain tap water is obviously a good source of fluid but variety can be both pleasant and healthy. Choose also from unsweetened juices, lightly sweetened drinks, tea, broth, milk, etc. Coffee is not a good source of fluid as it acts as a diuretic (draws water from your body).
9.
Get on the move
As we have seen, too many calories and not enough activity can result in weight gain. Moderate physical activity helps burn off those extra calories. It is also good for the heart and circulatory system and for general health and well-being. So, make physical activity part of your daily routine. Use the stairs instead of the lift/elevator (up and down!). Park your car a little further. Go for a walk in your lunch break. You don't have to be an athlete to get on the move!
10.
Start now! - and make small changes
Making gradual changes in your lifestyle are much easier than taking a big jump all at once. To start on the road to healthy eating, pick one tip and work on it for a couple of weeks. When you feel comfortable with that, move on to the next one.If you want to know how your current diet is, write down the foods and drinks you eat at meals and as snacks for the next three days. Use the Rate Your Diet form to identify areas that you are low in or eating too much of. Use that as a guide to focus on problem areas. Check your diet again in 3 months & see if your diet has improved.
Monday, December 31, 2007
10 Secrets to shopping smart
1.
Do not shop on an empty stomach. You tend to buy items on impulse when you are hungry and you are less likely to stick to your shopping list.
2.
Head straight for the fruit & vegetable aisle. Fresh fruits and vegetables are essential to a healthy diet, and the best way to fill up your cart with them and have lots around when you are cooking or reaching for a snack.
3.
When buying fruit juice, look for 100 percent unsweetened juice Fruit drinks, herbal teas and other flavoured drinks contain a lot of sugar, but little nutrients. 100 percent juices are best value for your money in terms of nutrient content.
4.
If you are buying canned food, look for fruits canned in juice and tuna packed in water. Avoid the fruits packed in syrup or fish canned in oil. The added sugar and fat contribute extra calories which you do not need.
5.
Buy whole-grain breads, rolls and cereals whenever possible. Whole wheat bread & buns are a good way to get much needed fibre in our diet.
6.
Choose lower fat meat and poultry and more fish. Avoid meat that have a thick layer of fat on the outer edge or have a lot of fat in between the muscle (known as marbling). If they are present, remove as much as possible before cooking. Duck has more fat than chicken, so have it less often. Fish is low in fat and some contain omega-3 fatty acid which offer benefits for a healthy heart.
7.
Think about alternatives to meat such as tofu, lentils, nuts, and beans. Use these in place of meat a couple of times per week or add them to your meat dishes so that you use less meat.
8.
Learn to read food labels.Look for ingredients such as salt, sugar, and fats - ingredients listed first are present in the largest amount. Some items have a nutrition information panel which lists the amount of calories, protein, carbohydrate and fat per serving. This helps you compare the nutrients between two similar products, for example the fat content. Certain food items list fibre, sodium, sugar and other nutrient content as well.
9.
Try something new.Buy a new kind of food every week as they add variety to your diet and provide you with different nutrients.
10.
Refrigerate perishable items promptly after purchase.To avoid any potential problems with deterioration of food and food poisoning especially in hot climate, refrigerate meats & dairy products as soon as you get home.
Do not shop on an empty stomach. You tend to buy items on impulse when you are hungry and you are less likely to stick to your shopping list.
2.
Head straight for the fruit & vegetable aisle. Fresh fruits and vegetables are essential to a healthy diet, and the best way to fill up your cart with them and have lots around when you are cooking or reaching for a snack.
3.
When buying fruit juice, look for 100 percent unsweetened juice Fruit drinks, herbal teas and other flavoured drinks contain a lot of sugar, but little nutrients. 100 percent juices are best value for your money in terms of nutrient content.
4.
If you are buying canned food, look for fruits canned in juice and tuna packed in water. Avoid the fruits packed in syrup or fish canned in oil. The added sugar and fat contribute extra calories which you do not need.
5.
Buy whole-grain breads, rolls and cereals whenever possible. Whole wheat bread & buns are a good way to get much needed fibre in our diet.
6.
Choose lower fat meat and poultry and more fish. Avoid meat that have a thick layer of fat on the outer edge or have a lot of fat in between the muscle (known as marbling). If they are present, remove as much as possible before cooking. Duck has more fat than chicken, so have it less often. Fish is low in fat and some contain omega-3 fatty acid which offer benefits for a healthy heart.
7.
Think about alternatives to meat such as tofu, lentils, nuts, and beans. Use these in place of meat a couple of times per week or add them to your meat dishes so that you use less meat.
8.
Learn to read food labels.Look for ingredients such as salt, sugar, and fats - ingredients listed first are present in the largest amount. Some items have a nutrition information panel which lists the amount of calories, protein, carbohydrate and fat per serving. This helps you compare the nutrients between two similar products, for example the fat content. Certain food items list fibre, sodium, sugar and other nutrient content as well.
9.
Try something new.Buy a new kind of food every week as they add variety to your diet and provide you with different nutrients.
10.
Refrigerate perishable items promptly after purchase.To avoid any potential problems with deterioration of food and food poisoning especially in hot climate, refrigerate meats & dairy products as soon as you get home.
Healthy Diet Pyramid
The following pages introduces you to The Healthy Diet Pyramid. The Pyramid illustrates the research-based food guidance system developed by Department of Nutrition, Ministry of Health.The Pyramid is based on research on what foods Singaporeans eat, what nutrients are in these foods, and how to make the best food choices for you.The Pyramid will help you choose what and how much to eat from each food group to get the nutrients you need and not too many calories, or too much fat, saturated fat, cholesterol, sugar, sodium, or alcohol.Following the Pyramid will help you keep your intake of total fat and saturated fat low. A diet low in fat will reduce your chances of getting certain diseases and help you maintain a healthy weight.This guide will also help you learn how to spot and control the sugars and salt in your diet, and make lower sugar and salt choices.
What is the Healthy Diet Pyramid?
The Pyramid is an outline of what to eat each day. It is not a rigid prescription, but a general guide that lets you choose a healthful diet that's right for you.The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain or improve your weight.The Pyramid also focuses on fat because most Singaporeans diets are too high in fat, especially saturated fat.
A Balanced Diet - The Pyramid Way
Looking at the Pieces of the Pyramid
The Healthy Diet Pyramid emphasizes foods from the four major food groups shown in the three lower sections of the Pyramid. Each of these food groups provides some, but not all, of the nutrients you need. Foods in one group cannot replace those in another. No one food group is more important than another - for good health, you need them all.
The small tip of the Pyramid shows fats, oils, sugar and salt. These are foods such cooking oils, butter, margarine, sugars, sweet desserts, seasonings and sauces. These foods provide calories and little else nutritionally. Most people should use them sparingly.
On the next level of the Healthy Diet Pyramid are foods that come mostly from animals: Meat and Alternatives like beef, lamb, mutton, pork, poultry, fish, dry beans, eggs, milk, yogurt, cheese; nuts and seeds. These foods are for protein, calcium, iron, and zinc.
The third level includes foods that come from plants - Vegetables and Fruits. Most people need to eat more of these foods for the vitamins, minerals, and fibre they supply.
At the base of the Healthy Diet Pyramid are Rice and Alternatives like noodles, breads, cereals, chapati, and pasta - all foods from grains. Your daily meals should include largest number of servings of these foods each day.
Look at the next section for further explanation of The Food Groups.
What is the Healthy Diet Pyramid?
The Pyramid is an outline of what to eat each day. It is not a rigid prescription, but a general guide that lets you choose a healthful diet that's right for you.The Pyramid calls for eating a variety of foods to get the nutrients you need and at the same time the right amount of calories to maintain or improve your weight.The Pyramid also focuses on fat because most Singaporeans diets are too high in fat, especially saturated fat.
A Balanced Diet - The Pyramid Way
Looking at the Pieces of the Pyramid
The Healthy Diet Pyramid emphasizes foods from the four major food groups shown in the three lower sections of the Pyramid. Each of these food groups provides some, but not all, of the nutrients you need. Foods in one group cannot replace those in another. No one food group is more important than another - for good health, you need them all.
The small tip of the Pyramid shows fats, oils, sugar and salt. These are foods such cooking oils, butter, margarine, sugars, sweet desserts, seasonings and sauces. These foods provide calories and little else nutritionally. Most people should use them sparingly.
On the next level of the Healthy Diet Pyramid are foods that come mostly from animals: Meat and Alternatives like beef, lamb, mutton, pork, poultry, fish, dry beans, eggs, milk, yogurt, cheese; nuts and seeds. These foods are for protein, calcium, iron, and zinc.
The third level includes foods that come from plants - Vegetables and Fruits. Most people need to eat more of these foods for the vitamins, minerals, and fibre they supply.
At the base of the Healthy Diet Pyramid are Rice and Alternatives like noodles, breads, cereals, chapati, and pasta - all foods from grains. Your daily meals should include largest number of servings of these foods each day.
Look at the next section for further explanation of The Food Groups.
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