Healthy food in Singapore is achievable if you have the knowledge and dedication. Here are some tips that will help you start eating healthier today.
HIDS provides support to manufacturers in developing, packaging and marketing healthier ingredients for use in food service environments. Eligible products receive the Healthier Choice Symbol (HCS), which based on defined nutrition criteria is awarded as part of this certification program.
1. Eat Whole Grains
Whole grains should be at the core of a healthy diet. These foods contain essential fiber and vitamins that can reduce your risk for heart disease, diabetes and high blood pressure.
Whole grain food products like brown rice, oats, barley, rye and wheat bread contain healthy fats, B vitamins and antioxidants which provide plenty of nutrition.
Checking a product’s label will tell you whether or not it contains whole grains. According to the United States Food and Drug Administration, whole grains consist of mixtures containing bran, endosperm and germ in equal proportions as they exist in intact grains.
2. Eat Vegetables
Vegetables provide essential fibre, vitamins, and minerals, along with plant chemicals which protect against certain diseases. Select vegetables of different colours for a diverse array of nutrients.
As examples, bell peppers contain ample vitamin C, carrots are high in carotenoids, and broccoli is a cruciferous vegetable with the antioxidant sulforaphane.
Eating healthily can be costly for lower-income households, so Mr Hidayat believes the Healthier SG initiative should offer ways of making healthier options more cost-effective. But changing his diet has paid dividends: both he and his wife now consume less processed and takeaway foods and more vegetables and whole grains.
3. Eat Fruits
Fruits contain vitamins, minerals, fibre and phytochemicals–plant chemicals with potential health benefits that have a strong link with plants–as well as naturally low amounts of energy, fat and salt. Include fresh, frozen and canned fruits along with 100% fruit juice as part of your daily fruit consumption plan; try getting most of your daily needs from whole fruits instead of juice due to higher added sugar content.
At home or when eating processed food, when selecting raw or processed vegetables and fruit it’s always best to select those with less added sugars or sodium (salt). Keep frozen fruits and vegetables on hand so they can easily be added into meals, salads or snacks.
5. Eat Seafood
Seafood is an excellent protein source with heart-healthy fats such as omega-3s. Studies indicate that individuals who regularly eat seafood have lower triglycerides and blood pressure, reduced risks from heart disease mortality, and an overall reduction in cardiovascular mortality risk.
Seafood provides essential vitamins and minerals, including vitamin D, selenium and zinc that many adults don’t get enough of. Babies and kids alike can reap these rewards by eating properly cooked seafood dishes.
Dietary Guidelines for Americans recommend including at least 8 ounces of seafood each week as part of a healthy diet for both adults and childrenSS, choosing sustainable species with lower mercury content and sustainably caught sources.
6. Eat Healthy Desserts
Eat healthily doesn’t mean eschewing dessert altogether; on the contrary, choosing healthy desserts can actually have many positive benefits on both physical and emotional wellbeing. To do this successfully, opt for desserts that are naturally low in calories, saturated fats and added sugars while offering high levels of nutrients; fruit is one such choice which provides slow digesting carbohydrates, various forms of fiber as well as vitamins minerals and antioxidants as well as helping reduce oxidative stress and inflammation in the body.
Berry, banana, apple and stone fruits all offer considerable health benefits and should be enjoyed both as part of a healthy diet and in various delicious dessert recipes that provide nutritional treats.