What is healthy food?
Cutting down on fried and oily foods. Eating less sugar. Consuming less salt. Choosing whole grain instead of refined carbohydrates. That is healthy eating in a nutshell.
But it cannot happen overnight.
Gradual Change
It is a gradual change. If you are the type of person who is always on the go – eating fried foods and greasy takeaways from the hawker centres and fast food outlets, just because you don’t have time to cook, it is not too late to gradually embark on change.
Don’t starve yourself
Yes, we all know that eating far too much will take its toll on your body. But at the same time, sensible eating is not about starving yourself and stressing yourself out with unrealistic portion control and excessive calorie counting – just eat till you are 80 per cent full.
Choose Healthier Ingredients
Swap to more healthier alternatives of standard ingredients, for example, use healthier olive or canola oil instead of the more saturated palm oil, lard or butter in cooking. And you could consider low fat or skimmed milk, instead of that fattening coconut milk in your laksa or curry.
For that plate of Hainanese Chicken Rice, have you tried using brown rice instead of polished white rice?
Switching to wholemeal bread and buns is also tastier and much more nutritious than the white, refined version.
Slowly work these healthier ingredients into your daily food plan, and after a while, you will barely notice the difference. At the same time, your body will thank you for it.
Moderation
When you eat at restaurants, ask yourself whether you really need to finish up that huge appetiser by yourself, and then eat a hearty main course. What more, you still want that mouth-watering cheesecake dessert on top. If you want a taste of all three items, have you considered sharing it with a friend? So you can then have your cake and eat it too.
Do not think about completely eliminating foods such as that piece of chocolate. It will only make you crave for it, and you will end up overeating when you do get your hands on the chocolate. Remember that moderation is the key. A square of chocolate per day will not do your body any harm and will satisfy those sweet cravings. Just don’t eat a whole Family Sized block by yourself in a single sitting.
Yes, it is perfectly okay to eat snacks too – but in moderation. That curry puff, kaya toast, kueh or floss bun can be enjoyed – but have you ever considered sharing it with a friend, rather than eating the whole one by yourself?
Watch what you are eating
There is no point in completely cutting out carbohydrates from your diet. Your body needs carbs for energy. But there is a difference between the various types of carbs you could eat. Instead of that bowl of white rice or white noodles, could you switch to brown rice or noodles? These type of carbs help you to remain satisfied longer and keep your insulin levels at bay too. Moreover, they help prevent heart disease and diabetes.
For those with a sweet tooth, gradually reduce your sugar intake. Do you really need to put those two teaspoons of sugar or condensed milk into your cup of tea, coffee or Milo?
Also, add colour and freshness to your diet – in the form of fresh fruits and vegetables. Eat fresh ingredients instead of canned, processed ingredients. Fresh items are a key ingredient of a healthy diet.
Remember that not all fats are bad. It is just the unhealthy, saturated fats and trans fats that are harmful. Healthy fats can be found in fish such as salmon, as well as in all types of nuts. Instead of munching on that bag of potato chips, why not snack on a handful of unsalted nuts instead? And instead of that plate of fish and chips, what about switching to grilled salmon?
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