| |
Healthy eating can be as easy as ABC if you know how to choose the right ingredients and prepare your food the healthy way. Even if you eat out often, make a conscious effort to eat healthy.
For instance, going for whole meal pizza with fat-free cheddar cheese instead of the plain cheese pizza, will ensure you have just 5% fat in your diet. Similarly, opting for an oatmeal cookie instead of shortbread gives you 40% less fat.
 A = Ask for healthier changes when eating out
When eating out, ask for less sugar, less oil and less gravy on your food. You can opt for more vegetables and look for food stalls with the ‘Ask For’ sticker.
Many food stalls use ingredients with added nutritional value such as low-saturated-fat oil, low-salt soya sauce, low-fat evaporated milk (instead of coconut milk) and fibre-enriched vermicelli. The next time you’re eating out, look out for these healthier stalls by spotting the Healthier Choice Symbol.
 B = Buying foods with the Healthier Choice Symbol
If you’re preparing your own meal at home, you’ll need to shop for products carrying the Healthier Choice Symbol. These are generally lower in fat, saturated fat, trans fat, sodium and sugar, and some are also higher in dietary fibre and calcium compared to similar products of the same category. Read the Nutrition Information Panel to know what the nutritional content per serving size is. The per serving column tells how much nutrients would be consumed in a serving. Ingredients are listed in order of quantity; the ingredients used in the greatest amount are listed first.
 C = Cook and eat enough vegetables and fruits
Two servings of vegetables and two servings of fruit a day fill the nutrient needs of a busy adult. Research suggests that people can get the most disease-fighting benefits if they opt for colourful fruits and veggies. A combination of yellow/orange fruit and vegetables (e.g. papaya, carrot), dark green and leafy vegetables (e.g. chye sim, spinach), cruciferous vegetables (e.g. cauliflower, cabbage, and broccoli) and citrus fruit (e.g. oranges, grapefruit) are known to provide the most disease-fighting benefits.
From: Health Promotion Board |
|