- 19 September 2023
10 Healthy Eating rules from a nutritionist
(1) Load your plate with vegetables
By using My Healthy Plate, Singaporeans are reminded to fill half the plate with vegetables such as broccoli, spinach, iceberg lettuce, and bok choy. Vegetables contain high fiber and are loaded with vitamins, minerals and antioxidants. They are also low in calories. These food groups are also higher in volume and take longer to digest, making them filling and great for weight loss. By including more vegetables in your daily diet not only adding an array of colors to your plate but they are also boosting your nutrient intake and body metabolism.
(2) Don’t starve yourself
Starving is definitely an unhealthy and unsustainable approach to achieving and maintaining a healthy weight or overall well-being. This is because restricting calorie intake excessively can lead to nutrient deficiencies and our body might not function properly. Moreover, severely restricting calorie intake can slow down the metabolism as the body adapts to conserve energy. This can make weight loss more challenging in the long term and lead to weight regain once normal eating patterns resume.
(3) Cut down on processed foods
Cutting down on processed food is important due to their low nutritional value, high levels of added sugars, unhealthy fats, sodium, and artificial additives. They lack essential nutrients, contribute to weight gain and chronic diseases, and can have negative effects on overall health. Prioritizing whole, unprocessed foods is vital for a nutritious diet.
However, not all packaged or pre-made food is bad for you, but you’ll need to read nutrition labels carefully in order to choose wisely.
For optimal nutrition, it is advisable to lean towards healthier alternatives that simplify nutritious cooking, such as frozen vegetables and canned beans. It is best to avoid packaged meals that contain high levels of preservatives, hidden fats, excessive sugar, and sodium.
(4) Limit your sodium and sugar
While reducing salt and sugar at the table is important, it’s crucial to be aware that the majority of these ingredients come from packaged foods. Sodium and sugar are prevalent in items like pasta sauce, mac and cheese, rice mixes, and soups. Begin by examining nutrition labels, even for breakfast cereals that can contain up to 20 grams of sugar per serving.
(5) Switch to whole grains
When it comes to carbohydrates, brown is better. Whole-grain foods (like whole wheat, brown rice, and oatmeal) contain more nutrients and fiber than white, refined carbohydrates. Not only are these complex carbohydrates healthier for you (higher fiber intake has been linked to a reduced risk of diabetes and heart disease), but they also help keep you full longer. Instead of completely avoiding carbohydrates to achieve weight loss, begin by substituting refined white carbs with whole grain alternatives.
(6) Incorporate Protein-rich Food
Protein is essential to help preserve your muscle mass while losing weight. Evidence also suggests that eating adequate protein may improve metabolic rate, and reduce appetite and hunger levels, which are important in weight loss journeys. To optimize protein consumption, it is recommended to incorporate protein-rich foods into each meal throughout the day. Examples: a handful of lean meat, fish, or poultry; 2 portions of bean curd, 6 medium prawns, ¾ cups of legumes (peas, beans, and lentils).
Other than that, you may incorporate calcium-rich protein foods like low-fat dairy (milk, yogurt, and cheese), calcium-enriched soy products (fortified soy milk, fortified bean curd, tau huay), and tuna in your diet for stronger bones. Achieving weight loss and adopting a healthier lifestyle requires dedication, time, patience, and exploration of various food options and combinations. Rightfoodly is ready to support you in your journey towards natural and healthy weight loss.
(7) Request when you eat out
When dining out, request reduced salt and oil for healthier meals. It promotes heart health, lowers calorie intake, and allows you to savor natural flavors. Communicate preferences, customize orders, and inquire about ingredients to make informed choices.
Choose beverages when eating out. 1 gram of sugar provides 4 kcal with little nutritional value. Excessive consumption of foods and drinks high in added sugar may lead to weight gain if the excess calorie intake is not burned by your body. Steps to reduce sugar intake in the diet include:
- Choose plain water over sweetened drinks and juices
- Taste your coffee or tea before adding any sugar. Add a little only if it’s necessary
- Ask for less sugar or syrup in desserts and beverages
- Choose food products labeled as unsweetened, less sugar, reduced sugar, low in sugar or sugar free
Small changes can have a significant impact on your well-being.
(8) Eat variety of foods
Incorporating a variety of foods into your diet is important for optimal health. It ensures a balance of nutrients, vitamins, and minerals, supports a strong immune system, improves digestion, and reduces the risk of nutrient deficiencies. Embrace diversity on your plate to nourish your body and enjoy a wide range of flavors.
(9) Mindful Eating and listening to your body
Practicing mindful eating and listening to your body is vital for a healthy relationship with food. It helps you become aware of hunger and fullness cues, prevents overeating, and promotes enjoyment of meals. By paying attention to the signals your body sends, you can make informed choices, honor your hunger, and cultivate a balanced and nourishing eating experience.
(10)Enjoy your food
Food is more than just calories and fats; it is a source of essential nutrients that nourish our bodies and contribute to overall well-being. By enjoying our meals, we embrace the pleasure of eating and the positive impact it has on our physical and emotional health. Savoring nutritious food can make us feel healthy, satisfied, and truly happy.
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