Dieting for optimal health involves eating a range of nutritious food sources that offer different amounts of energy and fibre – for instance whole grains and vegetables provide vitality while helping us feel full.
Sub-analyses revealed that Singaporean children ate below national healthy eating guidelines when it came to fruits, vegetables, whole grains and sodium consumption.
Eat More Vegetables and Fruits
Add more vegetables and fruits to your diet in order to reduce weight and cholesterol. They contain naturally low calories, fat and salt while being packed full of fibre, vitamins minerals and phytochemicals which have antioxidant properties that may protect against disease.
Food is an integral component of Singaporean culture and identity, serving as an unifying cultural thread. Residents can select from an extensive menu of cuisines and dishes available – hawker favourites such as chili crab and black pepper crab are popular choices – along with both Asian and Western fare.
Meal prep startup Yummy Bros is changing this by offering healthier versions of popular Singaporean dishes such as chicken rice burgers, sambal stingray bowls, and sayur lodeh (Malay vegetable stew). Each meal comes equipped with an automated calorie counter that displays how many carbs, protein, fats and sodium exist within its contents.
Eat More Whole Grains
Whole grains should make up an integral part of your diet. They provide plenty of fibre, vitamins and minerals while aiding digestion and helping lower cholesterol levels – plus eating more whole grains may lower your risk for diabetes, heart disease and obesity.
Consuming too many processed or refined carbohydrates can raise blood glucose levels and contribute to type-2 diabetes. Therefore, it is important to balance carbohydrates with healthy fats and fruits/veggies.
Meal prepping can be difficult with today’s hectic lifestyles, which is why more and more healthy food delivery services offer healthy meal delivery solutions to assist. Offering calories-controlled options for weight loss or protein-rich options to support muscle building goals, these meal delivery services help ensure you’re staying on track with your health goals.
Eat Less Meat
Singapore diet consists of an assortment of nutritive ingredients, controlled amounts of healthy fats and high-quality proteins to promote overall wellness. Focusing on fresh produce, whole grains and lean meats as part of its meal plans helps lower calories intake while simultaneously decreasing cholesterol levels and improving health overall.
Mdm Evelyn Lee* had always maintained a healthy diet and weight prior to having her child, yet after giving birth she found herself packing on extra kilos. Fearful that this weight gain might lead to diabetes, she sought advice from Singapore General Hospital’s Department of Dietetics about what steps could be taken.
Dietitians suggested a low-calorie meal plan to help her shed excess pounds, with meals delivered by Nutrition Kitchen SG. Nutrition Kitchen offers an array of dishes including those for weight watchers as well as those looking to build muscle; alongside collaborations with plant-based protein brands like Tindle and Impossible Meat to create delicious local dishes like Cheeky Mala Xiang Guo and Sayur Lovely Lodeh.
Eat Less Sodium
An increased sodium intake increases blood pressure and heart disease risk factors, accounting for much of the disability-adjusted life years lost due to chronic diseases among Singaporeans.[1,2] Reducing salt consumption requires more than diet alone;
The Health Promotion Board (HPB) has undertaken various programs to encourage individuals and communities alike to consume less sodium, such as its Healthier Dining Programme which aims to get four out of ten food and beverage stalls at hawker centres and coffee shops to offer healthier meals by 2019.
HPB has collaborated with various manufacturers to produce “K-salt”, a lower sodium version of salt that will be sold exclusively at FairPrice and Sheng Siong stores beginning October 2022. These cheaper condiments and seasonings contain less sodium, making them cheaper options available at retail.