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You Are What You Eat – The Ultimate Guide To A Nutritious And Healthy Diet

4 min read
Everyone knows that a good, nutritious diet is one of the key pillars of living a healthy life – but what does it entail exactly?

We’ve come a long way from the days of the Food Pyramid, a visual guide most of us learned in school that outlined recommended servings of food from various categories. Now considered outdated, it has been replaced by more modern food guides, such as the United States’ MyPlate and Singapore’s My Healthy Plate.

Along the way, popular healthy eating recommendations have also evolved. For instance, the well-known advice to eat “five a day” has shifted, with many health professionals now suggesting seven portions of fruits and vegetables daily for better health. Here’s what else you can do to embrace a healthy diet.

What’s On Your Plate?

We all know the drill: Avoid French Fries, Char Kway Teow, Roti Prata, and other delicious but unhealthy foods. Maintaining a healthy diet isn’t just about cutting out fast food or indulgent nasi lemak breakfasts. According to the Health Promotion Board, eating healthily can be simple if you follow their practical visual guide, My Healthy Plate. This guide suggests dividing your plate into the following portions for each meal:

  • Half a plate of fruits and vegetables,
  • A quarter plate of wholegrains like brown rice, and
  • A quarter plate of protein-rich foods like fish or tofu.

Don’t worry if you can’t stick to My Healthy Plate perfectly at every meal – you can always make up for it in your next meal!

Red, White, or Plant?

Protein is essential for more than just muscle building – it plays a crucial role in forming nearly every part of your body and regulating bodily functions. This makes choosing the right sources of protein important.

Beyond red meat like beef and lamb or white meat like chicken, protein is also found in seafood, eggs, and plant-based options such as tofu, nuts, beans, and lentils. Healthier choices include leaner cuts and white meat like chicken and turkey, especially when prepared without added saturated fat.

Incorporating meat-free days with plant-based proteins can lower saturated fat intake, boost fibre, and diversify your diet while supporting overall health and sustainability. Whenever possible, opt for fresh meat over processed ones as fresh options generally contain less added salt and preservatives.

Tip: Did you know pork, chicken, and lamb liver are nutritional powerhouses? They are low in calories yet packed with protein, iron, and vitamins. However, they are high in cholesterol, so they should be consumed in moderation.

An Apple (or More!) A Day…

For fruits and vegetables, it’s best to maximise their health benefits by eating all the colours of the rainbow – think blueberries, broccoli, carrots, apples… you get the idea! If you have a sweet tooth, harness the natural sweetness of fruits by enjoying them as a dessert alternative instead of sugary snacks, or make them into healthy treats such as blending frozen bananas to create a delicious yet natural “nice cream.”

Tip: Did you know frozen vegetables and fruits are just as nutritious as their fresh counterparts  ? They are usually more affordable too and last much longer in the freezer. So, stock up on frozen items next time you’re at the supermarket.

Nice Rice

Rice is a Singaporean diet staple, and luckily the well-loved grain is still very much part of the My Healthy Plateguide. However, instead of the white rice that most of us are used to, it is recommended to make the switch to brown or red rice, which provides more nutrients as they are not overly processed, with red rice boasting more antioxidants. Wholegrains are also a great source of fibre, keeping you fuller for longer and helping with satiety.

Tip: When grocery shopping or eating out, keep your eyes peeled for the “Higher in Wholegrains” Healthier Choice Symbol on products or “Wholegrain options available here” decals at food stalls and eateries.

Not All Oils Are Made Equal

Try to choose oils lower in saturated fat, such as canola, soy, and olive oils, as they are better for your health. At the same time, lower your consumption of saturated and trans fats, which are present in foods like palm oil, red meat and processed food.

What’s Up Doc?

If you are on medication or have pre-existing health conditions, it’s important to consult your doctor before making significant changes to your diet. Certain foods can interact with medications and affect their effectiveness. For example, grapefruit is known to neutralise or enhance the effects of certain medication, potentially leading to adverse reactions.

Baby Steps!

Adopting a healthy diet can be simple and doesn’t require drastic changes. With the My Healthy Plate guide as a reference, making mindful food choices has never been easier. Remember, every small step counts towards a healthier, happier you!