4 Healthy Eating Steps To Better Health
Healthy eating can lead the way to better health. Compared to ten or twenty years ago, we people in Singapore are living better and there are more supply and choices of food than many parts of the world.
Yet, many people in Singapore, both young and old alike, are not getting healthier. Although more money may be spent on health, most of the spending is going towards easing the symptoms that result from eating too much of unhealthy foods and putting their bodies to excessive stress.
If we really want to improve our individual or collective physical conditions, we must first realise our lifestyles can affect our health. The good news is that lifestyle can be improved and making healthy foodchoices is an important facet of lifestyle change for the better. To eat your way to better health, you just need to give your body a chance by providing it the type of foods that works best for it.
There are basically 4 easy steps as follows:
1. Increase the amount of cooked vegetables and fruits you eat everyday.
2. Reduce the amount of meats, poultry and other high protein foods you eat everyday.
3. Eat at least one serving of raw vegetables and fruits everyday.
4. Reduce the amount of sugar, salt, processed foods, coffee, alcoholic and cola drinks everyday.
These steps serve as the basic guidelines as each of us have our own eating patterns. How fast you can make the change will depend on your own health level, your motivations and what is your current eating habits.
If your daily meals already include fresh vegetables and fruits, it will be faster and easier for you to make the transition. However, if your daily meals include mainly meats and processed foods, you may need an extended period for your body to make the adjustment to healthy eating.
It is important to remember that besides feeding our bodies, we eat to satisfy different needs. Some people eat to relieve stress, others eat to satisfy their social obligations. The key is regardless of what your need for eating is, you need to cater less to your taste buds and more to your body’s needs.
Getting started in healthy eating may be difficult for some, so it is important to monitor how you feel as you make your change to healthful foods. If you start to feel bad and experience fatigue or headaches, you may be changing too fast and you need to slow down a little. Remember healthy eating habits takes time to cultivate but the rewards will make it all worthwhile.
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Information of Pregnancy Food Plan
During Pregnancy, you begin to eat for two. This doesn’t mean eating as much as two people you’ll need little more than you ate prior to pregnancy. However, make sure your diet is rich in protein, vitamins, and minerals to provide your baby with the essential building block needed for development.
What you eat will, to some extent, determine how well your baby develops during pregnancy. A well balanced diet will provide your baby with all the nutrients needed for healthy development.
Throughout pregnancy, women should have at least 60g of protein in their daily diet, and women over 35 need an additional 4-5g. Protein provides the building blocks for your growing uterus, placenta, and breasts and your baby’s developing tissues. Include some high protein foods into your diet daily.
Your iron requirement during pregnancy doubles to 30mg. Iron is needed for the formation of red blood cells, and you will need sufficient iron stores from the start of your pregnancy to maintain a good energy level. Anemia (low iron levels) can leave you exhausted during pregnancy and too weak to handle the demands of labor.
Eating foods that are rich in iron will help you maintain energy throughout this physically challenging trimester. Many women begin pregnancy with an insufficient iron level. The increased need for iron during pregnancy can make it difficult to get the iron needed from food alone. In such cases, care providers recommend taking extra iron on top of your prenatal supplements.
Vitamin and mineral supplements
Even though your vitamin requirements rise in pregnancy, excessive supplement doses can be dangerous. Megadoses of the fat soluble vitamins A and D, for example, are thought to be harmful to your baby. Specially formulated preparations for pregnancy contain reduced dose of these vitamins. Do not take supplements that are not designee for pregnancy. Ask your care provider for a recommendation.
Foods To Avoid
There are certain foods pregnant women should avoid because of the risks of food borne diseases. such as toxoplasmosis, E. Coli, and listeriosis, that can harm your baby. Toxoplasmosis is caused by a parasite. It is not dangerous to you but can harm your baby if you. come in to contact with it during pregnancy or just before you conceive, causing birth defects.
Listeriosis is caused by a bacteria, which can cross the placenta and infact your baby. Infection can cause miscarriage, or premature delivery, and even fetal death. Pregnant women are more likely, than other adults to develop listeriosis, so you should avoid foods that could potentially be contaminated.
Salmonella poisoning is unlikely to cause any damage to your baby. However, it will seriously deplete your resources during a time when your body is already taxed.
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Undercooked meat, or uncooked meat or fish
Eating these foods puts you at risk of exposure to food-borne bacteria such as E. Coli and salmonella. Avoid uncooked seafood as well as rare or uncooked meat or poultry.
Ready to eat meats
Deli meats can be contaminated with listeria. Eat only if you can heat them thoroughly. Avoid hot dogs and which can contain listeria.
Liver and other organ meats
Vitamin A is found in substantial quantities in liver and large amounts of this vitamin have been linked with birth defects. Organ meat such liver and kidneys, often contain the highest levels of toxins in an animal’s body. For this reason, it’s best to avoid eating any organ meats while you are pregnant.
Drink only milk that has been pasteurized. Unpasteurized milk could be contaminated with listeria.
These might contain listeria. Stick to cheese made with pasturized milk. Avoid imported soft cheeses such as camembert, brie, feta, gorgonzola, and roquefort.
Eating undercooked or raw eggs risks exposure to salmonella. Avoid foods such as mayonnaise, Hollandaise sauce, caesar dressing, and custard, which may contain raw egg.
Fish exposed to pollutants
Dangerous levels of mercury, which can affect your baby’s brain development, have been detected in certain fish. Fish to avoid are fresh tuna, sea bass, marlin, swordfish, mackerel, shark, and tilefish.
5 Healthy Snack Ideas
It’s a habit for many of us: after a few hours of concentration, we long for a short break, obviously with a sweet treat. Can’t you help it? Don’t worry… but nibble cleverly. The ASAP way, for example.
You start your working day full of good resolutions, including a healthy breakfast. You continue to follow all the health tips after a few hours at work, so you get up and walk to the coffee machine or water dispenser. The ideal way to count 50 more steps on the meter!
But bad habits quickly resurface: without even realising it, you’ve already swallowed a treat to go with your drink. This snack, often high in sugar and calories, unfortunately takes away all your efforts for a healthy breakfast, lunch and dinner. Snack smart with these five healthy and delicious snacks.
Fresh Fruit Yogurt
Fruit yogurt from the store? Out of the question! Prepare your own recipe from now on. What’s the catch? A yogurt that’s not only healthier and tastier, but also looks better! In short, a yogurt with an extra touch of originality.
What you need :
seasonal fruit: apples, pears, strawberries, raspberries, currants, kiwis, bananas. . ;
How to make it?
Mix a few large tablespoons of yoghurt with a small teaspoon of ginger and powdered cinnamon.
Wash the fruit and cut it into slices.
Add them to the yoghurt and mix.
TIP : Decorate your yogurt with nuts for extra taste.
An Apple-kiwi Smoothie
Quick to prepare and very healthy, smoothies are a perfect snack. Make two servings so you can enjoy one for breakfast!
What you need (2 servings) :
500 ml of coconut milk;
a few fresh mint leaves;
50 grams of ice cubes;
1 teaspoon honey.
How to make it?
Peel the apple and kiwis.
Cut them into pieces.
Pour the coconut milk into the blender, along with the apple and kiwis.
Then pour the juice of half a lime.
Add the mint leaves and ice cubes to the blender and blend until smooth.
If desired, sweeten with a little honey.
TIP: Try other recipes by switching fruits and herbs. The perfect way to satisfy your daily cravings.
Homemade Muesli Bars
How about sugar and gluten-free muesli bars? Ban packaged snacks from the supermarket and create them yourself with fresh ingredients.
What you need (about 6 bars) :
130 g oatmeal;
60 g nut and seed mix, neither roasted nor salted (flax seeds, sunflower seeds, sesame seeds, chia seeds…) ;
75 g of pitted dates;
2 teaspoons of grated zest of one organic lemon;
1 teaspoon of cinnamon;
70 g of honey;
2 teaspoons of water;
2 teaspoons of oil.
How to make them?
Preheat your oven to 200 degrees.
Pour the oats, nuts, seeds, dates, lemon zest and cinnamon into a blender or chopper and blend until coarse.
Heat the honey in a saucepan until it becomes very liquid. Then add the oil and water.
Mix and add the oat mixture. Mix again to obtain a sticky mass.
Place a baking paper on a baking tray, baking dish or baking tin and spread the muesli.
Spread it out well to make it about one centimetre thick. Is your dish too big and your dough too thin? For example, fill 2/3 of the container so that the dough remains perfectly in place.
Bake in the oven for about 25 to 30 minutes until the muesli becomes golden, but not dark brown.
Remove from the oven and make cuts with a knife where you want to break the muesli baking tray. The mixture should still be a little soft. It will harden as it cools.
Allow the cereal plate to cool down well and break it into bars.
TIP: Make several bars at a time and freeze them individually. This way, you can slip a frozen bar into your bag in the morning and it will be deliciously fresh and defrosted when you get hungry.
A quick, smart and healthy snack? You’ll always have the perfect snack on hand with a bag of crackers. The icing on the cake? Decorate them with a healthy topping.
Just what you need:
low-fat cheese spread;
coarsely ground pepper.
How to make it?
Garnish your crackers with lean spreadable cheese.
Cut the radishes into thin slices and arrange them on top of the cheese spread.
Garnish with freshly chopped chives and pepper.
Fresh on the go
In the morning, you only have time to slip a waffle or a chocolate bar wrapped in your bag… It’s no longer an excuse! Having a piece of fruit or vegetable for a snack on the go will only take you a few seconds.
What you need:
Seasonal fruit: apples, pears, strawberries, raspberries, currants, kiwis, bananas… ;
seasonal vegetables: cherry tomatoes, gherkins, carrots, cucumbers, avocado…;
Walnuts: walnuts, almonds, hazelnuts, pistachios, macadamia nuts…
How do you do it?
Wash the fruit and put it in your bag.
Wash the vegetables, cut them into pieces and take them to work in a jar.
Pour the nuts into a jar and put it in your bag.
With these five fantastic snacks, you’ll have enough energy for your whole working day!
Preparation time: 20 minutes
Cooking time: 50 minutes
Per Serving: Calories 660; protein 28 g; fat 39 g; carbohydrate 46 g; fibre 6 g; iron 4 mg; calcium 277 mg; sodium 1180 mg.
This recipe from tex-mex cooking spreads sunshine all over the plate!
15 ml (1 tablespoon) olive oil
1 onion, chopped
15 ml (1 tablespoon) chopped garlic
450 g (1 lb) medium-lean ground beef
1 green pepper, diced
3 diced tomatoes
1 can of stir-fry beans (Old El Paso type) of 398 ml chilli flakes to taste
5 ml (1 teaspoon) cumin
125 ml (1/2 cup) beef broth
1 jalapeño chopped
12 18 cm (7 in.) tortillas
375 ml (1 1/2 cups) grated Monterey Jack cheese
80 mL (1/3 cup) melted butter
Preheat oven to 375°F (190°C).
In a skillet, heat oil over medium heat. Cook the onion and garlic for 1 minute.
Add the beef and cook for 5 to 6 minutes, scraping the meat with a wooden spoon. Drain the meat if desired, then return the meat to the pan.
Add pepper, tomatoes, sautéed beans, chili flakes, cumin, broth and jalapeño. Cover and cook for 15 to 20 minutes, stirring occasionally, until the liquid has completely evaporated and the meat has lost its pink colour. Remove from heat and let cool.
Spread beef mixture at the base of the tortillas. Garnish with grated cheese. Fold the ends of the tortillas over the mixture, then roll up tightly.
Place the chimichangas on a parchment-lined baking sheet lined with parchment paper, attached underneath. Brush with melted butter. Bake for 30 to 35 minutes.
In a bowl, place 15 ml (1 tablespoon) lime juice, 30 ml (2 tablespoons) chopped coriander, 1 pinch of cayenne pepper and the flesh of 2 avocados. Using a fork, mash the avocados. Add 1 diced tomato, 60 ml (1/4 cup) chopped red onion and 15 ml (1 tablespoon) olive oil. Season with salt and stir.
Salsa Verde Recipe
Most cooks have their own interpretation of this classic recipe. I prefer not to include mint, which I think is too dominant, but I do include 1 hard yolk for extra softness. The harder the sauce is blended, the brighter the colour. This preparation goes wonderfully with grilled vegetables and rack of lamb.
For 50 cl of sauce
Prep Time: 5 minutes
Cooking time: 8 minutes
1 handful of chives (about 40 strands)
1/4 small red onion
1 small tin of canned anchovies (8 to 10 pieces)
2 handfuls of parsley leaves
25 cl extra virgin olive oil
4 tablespoons of capers
3 cloves of garlic
4 tablespoons of lemon juice
2 teaspoons Dijon mustard the yolk of 1 hard-boiled egg
1 pinch of freshly ground pepper
Chop the chives and the red onion. Drain the anchovies.
Combine all the ingredients in the bowl of a food processor and blend until smooth. The sauce will keep in a closed jar in the refrigerator for about 1 week and can be frozen.
Serves 4 to 6 people.
Bevel slice 3 courgettes aﬁn to obtain 5 mm thick slices. Seed 2 red or orange peppers and cut them into quarters. Clean or peel a large sweet potato, then cut it into 5 mm thick slices. Garnish 12-15 asparagus or green beans and slice 2 red onions ﬁnes.
Brush the vegetables with extra virgin olive oil, season, place on a grill and cook over medium heat, turning frequently, until tender and lightly toasted. Onions grill in 18 to 20 minutes, peppers in 10 minutes, asparagus and courgettes in 8 minutes. Stack the grilled vegetables on a platter, top with green sauce [salsa verde] and serve.
Trying it is adopting it! To do when you feel like summer
Black Bean Brownies
Temps Preparation: 10 minutes
Cooking : 40 minutes
Yield: 9 servings
To offer – Chocolate – Desserts – Economic – Easy and simple – Vegetarian
1 can (540 ml (19 oz) black beans*,
rinsed and drained
180 ml (¾ cup) sugar
125 ml (½ cup) cocoa powder
60 ml (¼ cup) vegetable oil
5 ml (1 teaspoon) pure vanilla extract
60 mL (¼ cup) chopped pecans
60 ml (¼ cup) crushed dark chocolate
15 ml (1 tablespoon) sugar
Preheat oven to 180°C (350°F). Place the rack in the middle of the oven.
Line a 20-cm (8-inch) square baking pan with a strip of parchment paper the same width but longer than the pan to make it easier to remove.
In a food processor, purée the beans into a smooth purée.
Stop the food processor, add the eggs, sugar, cocoa powder, oil and vanilla. Blend again. If necessary, scrape the sides of the food processor with a plastic spatula.
When the preparation is smooth and homogeneous, pour into the pan.
Spread the toppings over the dough.
Bake for 35 to 40 minutes. Let cool completely before unmoulding.
*Black beans not only go unnoticed, they bring the dense, soft texture of a brownie to our dessert, but without the use of butter.
Can be kept 7 days in the refrigerator or 3 months in the freezer.
Our version contains on average twice as much protein, half as much fat and twice as much fibre as commercial brownies. Also, this brownie is a winning solution for people who are allergic or intolerant to gluten or dairy products. Be sure to choose a chocolate that contains no trace of dairy products.
Protein 7 g
Lipids 12 g
Carbohydrates 34 g
Fibres 6 g
Sodium 120 mg
Beef Liver Nutrition
Beef liver is one of the very lean meats, it contains only 3g of lipids and contains 132 kcal per 100 grams.
Rich in organic proteins, minerals and vitamins, this piece of meat can be eaten as part of a diet menu to avoid gaining weight.
Very popular, beef liver is essential for a slimming diet.
Beef liver – a solution to help lose weight
Beef liver should be consumed most often by people who are looking to lose kilo calories. This source of protein fits well into a weight-loss program, especially since it has a high satiety index. What does this mean?
Indeed, eating a small amount of wish liver is enough to appease hunger, this meat contains 5.26 grams of fat per 100 grams. On the other hand, for the same amount of meat, it represents 29.08 grams of protein.
These figures make it possible to classify beef liver among lean meats. In addition, it has other advantages, its low glycemic index and a normal sugar level in the body, all things that limit overweight, hence its crucial importance in a slimming diet.
In addition, its protein intake is essential to prevent loss of muscle mass. However, this meat should be eaten in moderation, it contains a high amount of cholesterol.
Nutritional value and benefits of beef liver
Beef liver is said to be very lean because of its low fat content and contains a lot of proteins, minerals and vitamins essential for our body. The proteins that make up this piece are of high quality, so when eaten sensibly, for example once a week, it is beneficial for the body, which is why beef is a very nutritious food.
Beef is an important source of essential minerals and 12 vitamins, including iron, copper, folate (vitamin B12), vitamin K, A, B1 etc. Iron is an essential mineral for every cell in our body, it contributes to the circulation of oxygen and the formation of red blood cells. It also participates in the formation of new cells. Copper is the constituent of several enzymes, it participates in the formation of collagen and haemoglobin in the body.
Beef liver also contains sufficient folate. This vitamin plays a role in the manufacture of all human cells, in the production of DNA and in the functioning of the nervous and immune system.
Pregnant women therefore need to eat beef liver often during pregnancy. Capital in the production of new cells, folate helps in the development of the foetus.
As for vitamin A, it is one of the most versatile vitamins, growth of bones and teeth, healthy skin, protection against infections, improved vision, antioxidant, its nutritional intake is crucial for the body. Finally, the omega 6 / omega 3 ratio of beef liver is excellent, and omegas are essential for the prevention of cardiovascular disease.
Beef liver – small dukan recipes
Many weight watchers recipes exist to satisfy the palate, the cookeo dishes are appetizing. Cook it dry without fat or cut it just before cooking in the thermomix, then add it to a green salad with a drizzle of lemon or even orange juice.
Be careful not to bite your fingers! How do I make my grandmother’s recipe? First you have to peel and grate the carrots. Using a frying pan, melt some butter and add the carrots. Leave to cook on a low heat for 5 minutes, add the veal liver, cook for 4 minutes on each side and leave to rest. Deglaze the pan with vinegar and add the lemon juice. Finally season with salt and pepper.
Beef liver is a low-calorie piece of meat that is very rich in protein, minerals and essential vitamins, making it an excellent component for a slimming programme and the health of the body.
Why Eating Healthy Food Is So Vital Nowadays?
Eating healthy food in Singapore and other modern cities of the world is more important to our lives nowadays than ever before. Why is this so? In today’s fast paced modern living, people are moving further away from nature. Due to rapid urbanisation, more and more farmlands and forests are being destroyed and replaced by concrete jungles. Even in China nowadays, there are many times more city dwellers than there are farmers.
In cities like Singapore, people want to achieve results in the fastest and most efficient manner. This has caused more people to suffer higher level of stress, which may take a heavy toll on our bodies if not controlled. With so many things to do nowadays, city dwellers also lack sufficient rest after long hours of work and has no time to do exercises.
The air is also getting more polluted, even in Singapore, due to increased vehicles on the road and haze from forest burning from a neighboring country. Inevitably, we breath in more toxins. Stress and pollution are the main problems city dwellers have to deal with as they are not doing good to our health.
Yet, how many people can escape from the city to a remote mountain resort or villa by the sea for a few weeks to allow our bodies to heal and get healthy again?
We need a more realistic approach for us to get healthier, live longer and also enjoy the convenience and excitement city lives bring. That’s where eating healthy food can help.
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4 Pillars of Healthy Living
There are actually 4 pillars to have a healthier and longer life. They are the environment, genetic, lifestyle and nutrition. For the environment, if you live in the city and leading a fast-paced life, pollution, lack of sleep and stress can be viewed as common occurrences that you cannot change much. As for genetics, there is very little one can do as it is inherited and you don’t really have a choice do you?
We can control our lifestyle in certain ways and change one’s lifestyle for the better, but it’s easier said than done. There is an old saying: habits die hard. Just look at smoking. Years of anti-smoking campaigns and ban on cigarette advertising have done little to drastically reduce the demand for tobacco.
The same can be said about alcohol. Let’s face it. Alcohol and smoking have been viewed by many people as part and parcel of city living, the price to pay, with all its stress and pressure.
The only thing that’s left which we can leverage and improve our health quite easily and quickly is nutrition. The majority of our nutrition comes from eating healthy food, giving you the energy you need to combat stress.
Nutrition serves as a powerful tool which you can use to provide balance to your health. As the saying goes, you are what you eat and its all about the healthy food choices you make. It is the only way we can control because we can choose what we eat on a daily basis.
You can choose to eat healthy food instead of junk food. You can choose how much to eat and when you want to eat. So it’s time to realise now that you do have a choice.
Healthy Food Tips
So in this modern world, healthy food and good nutrition are the tools can be easily and quickly added to your daily eating routines to achieve better balance. Here are some tips as a guide to help you get started:
1. Take more whole grain food like whole-grain bread for breakfast. Take less salt and cook with less artificial seasoning.
2. Drink more water. You can take less sweet stuff like ice cream and reduce your intake of carbonated drinks.
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3. If you are a vegetarian or has been taking organic healthy food, then good for you but if you are not, you can start to take less red meat and more fish as the latter can provide you essential Omega-3 fatty acids (good for the heart) and give you the protein your body need.
4. You can get more info about healthy food from magazine, books, websites and other publications. Know that healthy food can be great tasting and cost less as well. The saving may come in the form of lower medical bills.
5. It may be time to start cooking some healthy dishes at home in your kitchen rather than taking dinners at restaurants. If you just learning to cook some healthy meals more, I recommend you google for “healthy food videos”
6. The next time you go to the supermarket for grocery some shopping, read the food labels carefully. Watch and track the calories you are taking everyday. The Health Promotion Board of Singapore has launched HPB DietTracker, a free app on Apple and Android mobile devices that can help you calculate the calorie of the food you take.
So start to make wise healthy food choices to help you attain a healthier and longer life now.