Eating healthily plays an integral role in reducing your risk for chronic illnesses. Eating nutritiously and sparingly with saturated fats is essential for optimal wellbeing.

Eating a diet rich in fibre, whole grains and fruit and vegetables can help you stay full longer while keeping you at peak energy levels. Furthermore, these foods supply essential vitamins and minerals for a strong immune system.

Meat

Singapore is leading the global movement to reduce meat consumption, and they’re taking notice. Eating more plants-based meals not only benefits your overall health by preventing heart disease and diabetes, but it also contributes to less environmental pollution and lower green house emissions. It’s no wonder why: studies have demonstrated the benefits of plant-based nutrition!

Though some meat-based recipes may be difficult to veganize, there are plenty of ways to transform your favourite meals into guilt-free options. Ichiban Bento outlets in Singapore collaborate with Quorn to transform dishes like “Fried Hokkien mee” (fried egg noodles with prawns and pork) or “Nyonya laksa” (rice noodles in a coconut prawn broth) into vegan friendly alternatives that still taste amazing.

Singapore’s newest meal subscription service, Insane Meals, offers a selection of plant-based options for its customers. These include the Impossible Burger which combines a crisp vegan patty with fresh vegetables and plant-based bacon before finishing it off with zesty mustard between two soft buns.

Fish

Fish are packed with essential nutrients, like protein and Vitamin D. Furthermore, they provide an abundance of Omega 3 fatty acids which may reduce the risk of heart disease as well as other serious illnesses like depression, arthritis and cancer.

Eating fish such as salmon, tuna, Spanish mackerel (tenggiri papan), longtail shad (terubok), sardines and mackerel is known to provide the right balance of essential fatty acids for good health. The Health Promotion Board suggests eating two or more servings of fish per week to achieve this balance.

For a healthier option, opt for locally-farmed fish instead of imported varieties. Locally-farmed fish tend to be fresher, have an extended shelf life and contain more essential nutrients than their imported counterparts.

Singapore’s restaurants offer an extensive selection of seafood dishes, from traditional Peranakan cooking to modern Chinese and Thai fusion cuisines. No matter where you are in the city, there’s sure to be a seafood restaurant near you that fits both your budget and taste preferences.

Vegetables

Vegetables are an integral part of a healthy diet, as they contain essential vitamins, minerals and phytochemicals with numerous health benefits. Eating vegetables helps protect us against diseases like heart disease, cancer and certain forms of arthritis as well.

Vegetables come in an array of colours and textures. Examples include roots (carrots, beets, radish), underground buds with stems covered with leafy layers (e.g. garlic, leek, onion), leaves (lettuce or spinach), flowers (broccoli, cauliflower), fruits (tomatoes, cucumber) as well as seeds like green peas [1,2,3].

The Singapore Diet plan suggests adults consume at least 400g of fresh fruits and vegetables daily, while children should eat no less than 5 portions to foster good health and reduce their risk for chronic illnesses.

Fruits

Consuming fruits as part of your daily diet is an excellent way to obtain essential vitamins and minerals. In addition, they offer dietary fibre as well as antioxidants which can help protect the body against disease-causing agents.

Singapore has taken steps to promote healthier eating habits in an effort to reduce the risk of non-communicable diseases (NCDs). This includes decreasing consumption of saturated fat, sugar and salt in their meals.

Therefore, obesity rates in Singapore are lower than the regional average of 10.3% for women and 7.5% for men, but adults still don’t consume enough fruit and vegetables to meet recommended intakes.

Making informed food choices is essential for maintaining a healthy, balanced diet. Steer clear of deep-fried foods, which are high in calories and fat; instead, opt for fresh, frozen, canned or dry fruits and vegetables to reap the rewards of an optimally balanced diet.