Keep some healthy nuts and seeds such as Walnuts, Almond nuts, Flaxseeds, Sunflower seeds, pumpkin seeds that come handy as accompaniment for food, salads, sandwiches or occasional snacking. "Nuts and seeds are naturally high in beneficial monounsaturated fats, however intake should be limited if there are weight concerns. Walnuts and flaxseeds, in particular, are rich in Omega-3 fats - 10 foods that are great for brain development and how to best prepare them" - Jasly Koo, Dietitian from the Department of Nutrition and Dietetics, KK Women's and Childen's Hospital, Singhealth. "Brazil nuts, cashews and macadamia nuts are higher in saturated fat. Too much of this can contribute to raised cholesterol levels, so only eat them occasionally."- Victoria Taylor is a registered dietitian, www.bhf.org.uk . "Almonds are the best choice because they are high in monounsaturated fats, vitamin E, fiber and protein. The magnesium in almonds also prevents plaque formation and lowers blood pressure. Walnuts are another good source of omega-3 fatty acid, which will reduce “bad” cholesterol and raise “good” cholesterol levels, which in turn lowers the risk of plaque build-up in the arteries. - Eat These 10 Foods to Cleanse Your Arteries" - https://www.fishertitus.org/health/foods-to-cleanse-your-arteries. Try to eat natural nuts that are not salted or without sugar. I usually buy Almond nuts, Sunflower seeds and Pumpkin seeds in 1 kg packet from Phoon Huat shop and 500g Walnut from Hock Hwa Tonic shop.
When buying Broccoli look at the underside of flower heads to make sure that they are green and not yellow (ripening and dropping). Unfortunately most Broccoli vegetables sold here have ripening yellow flower heads and some restaurants, salad stalls, Zhi Char and mixed economy rice use Broccoli vegetables with yellow flower heads at the underside. You could find better quality green Broccoli (like those in image below) at NTUC Fairpice Extra at Ang Moe Kio Hub, though not all the time. "Broccoli can prevent artery clogging because it is loaded with vitamin K, which prevents calcium from damaging the arteries. Broccoli also prevents cholesterol oxidation and is full of fiber, which lowers blood pressure and reduces stress. Stress can lead to tearing and plaque build-up of arterial walls. These little trees also contain sulforaphane, which helps the body use protein to prevent plaque build-up in the arteries.It is recommended to have two to three servings of broccoli per week for the maximum benefits. - Eat These 10 Foods to Cleanse Your Arteries" - https://www.fishertitus.org/health/foods-to-cleanse-your-arteries.
Pick a piece of Salmon slab from the supermarket that is evenly thick, less tapered. Remove the row of bones with the pincer or your strong finger tip grip. Pan fried, grilled, oven baked till the Salmon is golden glazed or steam it. Baking in the oven with the frosty residue remaining in the raw Salmon gives a nice barbecue aroma even without marinating it. "Fatty fish-mackerel, salmon, sardines, herring and tuna are rich in healthy fats, which can help to clear the arteries. Omega-3 fatty acids help to increase the “good” cholesterol while reducing triglyceride levels, decreasing blood vessel inflammation and the formation of blood clots in the arteries, and can even lower blood pressure. The American Heart Association (AHA) recommends people eat fish at least twice per week to reduce plaque build-up. Baked and grilled fish are the most optimal for heart health.
- Eat These 10 Foods to Cleanse Your Arteries" - https://www.fishertitus.org/health/foods-to-cleanse-your-arteries.
Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables. Blueberries are low in calorie and contains Fiber, Vitamin C, Vitamin K, Maganese. - healthline.com/nutrition/10-proven-benefits-of-blueberries. Blueberries are usually sold in 125g contain in plastic box. Turn the box upside down and pick the box with generally bigger berries, consistently dark blue (not pinkish or ripen)
Before NTUC Fairprice entry into the supermarket scene, were Cold Storage and Fitzpatricks. NTUC Fairprice Co-operative Limited was founded by the Labour Movement in 1973, with a social mission to moderate the cost of living in Singapore, selling products cheaper than Cold Storage and Fitzpatricks. Over time Seng Shiong, Giant and Prime entered the supermarket arena selling ranges of quality products at cheaper prices in modern airconditioning comfort, keeping NTUC Fairprice in check. Don't rush into buying Blueberry just from Fairprice but check with Giant (if close proximity, like in Marine Parade). When Giant ran out of stock, Blueberry price at Fairprice would shoot up and when Giant ran a promotion, Fairprice would then sell at prices on par.
Salmon dishes for lunch or dinner. Boiled Sweet potatoes and Pumpkin that take longer time to be ready, followed by Carrot and lastly Broccoli that needs to be taken out quickly in the same pot. Make your own dressings of your liking or buy it, add it to Broccoli, Capsicum, Baby Spinach... and mix them well. Add in those that have natural taste : Sweet Potatoes, Pumpkin, Carrot, Cherry Tomatoes and Avocado, mixed lightly and then Salmon. Include your favourite toppings, Strawberry, Blueberry, Walnuts, Almond nuts ... Oven baked if you like, when Salmon is cooked add in Broccoli, Cherry Tomatoes .. and egg.
Salmon dishes variations with Feta Chese cubes, banana slices, dried Cranberrries, Carrot sticks. Carrot, a root vegetable is highly nutritious, a good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health - https://www.healthline.com/nutrition/foods/carrots
Feta cheese is a Greek cheese made from sheep and goat's milk. Feta is lower in fat and calories than aged cheeses like cheddar or parmesan, a good source of B vitamins, calcium and phosphorus that can help support bone health. Use in small amount as toppings, as Feta has high sodium and lactose - https://www.healthline.com/nutrition/feta-cheese-good-or-bad#section3
East-West fusion of Salmon with garlic sauteed Pea shoots, known as Dou Miao 豆苗, commonly used in Chinese cuisines. Pea shoots are nutritious, low in calories, and a good source of beta carotene, vitamin C, folate, and fiber - https://www.berkeleywellness.com/healthy-eating/food/nutrition/article/nutritious-pea-shoots. Try variations of lightly pan fried Seabass fish with Baby Spinach, Strawberry, Blueberry or Vegan Salad with Avocado, Cherry Tomato, Papaya, Orange, Walnuts, Almond nuts roasted black and white Sesame seeds toppings that add flavour and aroma to your salad.
Have your salad with Hardboiled egg or lightly Pan fried egg for some protein. Read about Egg Facts: Nutritional Value, Cholesterol Count, and More - Eggs are a good source of high-quality protein and are rich in vitamins and minerals," say doctors from the Department of Dietetics at Singapore General Hospital, a member of the SingHealth group.
Nutritional value of eggs
The average hen’s egg contains:
6.3g of protein, essential amino acids that help the body build muscle mass and strength.
A high level of vitamin A, which boosts eye health and keeps night blindness at bay.
A wide range of vitamin B, which boosts energy production.
In addition, lutein and zeaxanthin – pigments of the carotenoid family – help prevent age-related blindness (macular degeneration). Some studies also suggest that lutein from eggs is more easily absorbed by the body than other sources. The presence of magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and strengthens bones.
An important nutrient for brain development is choline, found mainly in the yolk. Pregnant and nursing women can include egg yolk in their diets to enhance their babies’ brain development.
Finally, eggs contain zinc, which helps to maintain a healthy immune system, and selenium, a powerful antioxidant which prevents cell damage from free radicals.
The cholesterol count
Some people are wary of eating eggs for fear of increasing their cholesterol. Indeed, the human body is capable of making all the cholesterol it needs, and additional cholesterol from food isn’t necessary.
However, it’s worth noting that cholesterol is influenced by many factors such as body weight, the amount and type of fat, dietary fibre and cholesterol consumed. It’s important to understand that there is no ‘good’ or ‘bad’ food. Whether a food does more harm than good to your body depends on the amount consumed and your current health condition.
Each hen’s egg contains 212mg of cholesterol. Compare this with the 300mg daily limit on cholesterol intake recommended by the Singapore Heart Foundation (SHF) and you might think twice about having your kaya toast set with two soft-boiled eggs every morning. We should consume three to five eggs a week at most. Young children, on the other hand, can eat up to six eggs a week as they need enough protein to grow and develop, according to SHF.
What about the hype over “designer eggs” such as carrot and firstborn eggs? Carrot eggs come from hens fed with alfalfa or marigold petals, which then produce yolks high in lutein content, while firstborn eggs refer to eggs laid by new hens in the first month of egg production.
The cholesterol content of ‘designer eggs’, ranging from carrot eggs to firstborn eggs and such – about 110 to 150mg per egg – are generally lower than regular eggs. Hence, the former are healthier choices. In conclusion, there’s no need to avoid eggs, unless you’re allergic to them. Taken in moderation, they’re a flavourful, nutritious and tasty addition to any diet -https://www.healthxchange.sg/food-nutrition/food-tips/egg-facts-nutritional-value-cholesterol-count
Indulge in healthy fruiti breakfast dishes; Options of Mango cubes, Orange, Blueberry, Banana, Farmers Union Greek Style Yoghurt (- High Protein (less than 0.5% Fat) 500g All Natural Yogurt), Flaxseeds, Almond nuts, Pumpkin seeds, Walnuts black and white Sesame seeds.
“Mango is low in calories yet high in nutrients — particularly vitamin C, which aids immunity, iron absorption and growth and repair, gives your skin its elasticity and prevents sagging and wrinkling.
Mango has over a dozen different type of polyphenols. Polyphenols function as antioxidants inside your body. It contains magnesium, potassium and the antioxidant mangiferin, which all support healthy heart function. It has digestive enzymes, water, dietary fiber and other compounds that aid different aspects of digestive health. Mango contains lutein, zeaxanthin and vitamin A — which support eye health. Lutein and zeaxanthin may protect from the sun, while a lack of vitamin A can create vision problems.
Mango is delicious and can be enjoyed in many ways. However, it contains more sugar than many other fruits. Enjoy mango in moderation by limiting it to under two cups (330 grams) per day.” - https://www.healthline.com/nutrition/mango
Prepare quick and easy healthy breakfast loaded with nutrients : Variations with Rolled Oats, Magnolia Omega-3 Lo-Fat Hi-Cal Milk, Almond nuts, Pumpkin seeds, Flaxseeds, dried Cranberries, Blueberries, bananas ... Read what the expert says about the health benefits of bananas : Ms Peggy Tan, Dietitian, Tiong Bahru Community Health Centre, a member of the SingHealth group, explains why bananas are good for you. Bananas are one of the best fruit sources of vitamin B6 which helps produce red blood cells, metabolise carbohydrates and fats, turning them into energy, metabolise amino acids, remove unwanted chemicals from your liver and kidneys, and maintain a healthy nervous system.
A medium-sized banana will provide about 10% of your daily Vitamin C needs which helps protect your body against cell and tissue damage, your body absorb iron better, your body produce collagen - the protein which holds your skin, bones and body together, and support brain health by producing serotonin, a hormone that affects our sleep cycle, moods, and experiences of stress and pain.
Ms Peggy Tan, Dietitian, Tiong Bahru Community Health Centre, a member of the SingHealth group: One medium-sized banana provides approximately 13% of your daily manganese needs. Manganese helps your body make collagen and protects your skin and other cells against free radical damage. A medium-sized banana will provide around 320-400 mg of potassium, which meets about 10% of your daily potassium needs. Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination helps to control high blood pressure.
Bananas can aid digestion and help beat gastrointestinal issues. A medium banana will provide about 10-12% of your daily fibre needs. Singapore’s Health Promotion Board recommends a daily dietary fibre intake of 20g for women and 26g for men. Soluble fibre helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Insoluble fibre adds weight and softness to stools, making it easier for you to have regular bowel movements. This helps to keep your gut healthy and safe from harmful bacteria. Bananas, especially newly-ripened ones, contain starch that does not digest (resistant starch) in your small intestine and is able to pass into the large intestine. Such bananas help you manage your weight better as you stay full for longer. Bananas can help you beat gastrointestinal issues such as:constipation,stomach ulcers, and heartburn. Bananas give you energy – minus the fats and cholesterol Bananas contain three natural sugars – sucrose, fructose and glucose – giving you a fat and cholesterol-free source of energy. As such, bananas are ideal, especially for children and athletes, for breakfast, as a midday snack or before and after sports. You can make a Sunshine 100% wholegrain bread (the slices are broader and thicker than other normal type but cost $3.50 per loaf), spread with Farmers Union Greek Style Yoghurt (High Protein (less than 0.5% Fat) 500g All Natural Yogurt) or Peter Pan Crunchy peanut with Walnuts and Pumpkin seeds toppings, add Blueberries and bananas - https://www.healthxchange.sg/food-nutrition/food-tips/good-reasons-eat-banana-today
Make yourself a delicious Rolled oat cereal or Yogurt breakfast meal with variations of Apple, Papaya, Blueberry, dried Cranberry, Walnuts, Pumpkin and a piece of Mark & Spencers dark chocolate cookie. Rolled oats can be eaten without further heating or cooking: either soaking in fresh milk for a few hours or pouring 250 to 300ml hot water ovesr a bowel of about 5 tablespoon full and then add your fruits, nuts and seeds. You can buy Origins Healthfood Raw Rolled Oat from the supermarket, such as NTUC Fairprice or from online platforms.
"Oats are a whole-grain cereal, a good source of fiber, especially beta glucan, and are high in vitamins, minerals, and antioxidants. Whole oats are the only food source of avenanthramides, a unique group of antioxidants believed to protect against heart disease. Whole-grain oats are called oat groats. They are most commonly rolled or crushed into flat flakes and lightly toasted to produce oatmeal.
The carbs in oats are mostly starches and fiber. Oats pack more protein and fat than most other grains and are a good source of beta glucan, a unique, soluble fiber linked to multiple health benefits. Oats are high in many vitamins and minerals, including : Manganese for development, growth, and metabolism; Phosphorus for bone health and tissue maintenance; Copper, an antioxidant mineral; Vitamin B1, known as thiamine, found in many foods, including grains, beans, nuts, and meat; Iron, a component of hemoglobin, a protein for transporting oxygen in the blood. Selenium, an antioxidant for various processes in your body; Magnesium for numerous processes in your body; Zinc for overall health." - https://www.healthline.com/nutrition/foods/oats
"Papaya is a tropical fruit high in vitamins C and A, as well as fiber and healthy plant compounds. It also contains an enzyme called papain, used to tenderize meat. Papaya has powerful antioxidant effects, which may reduce oxidative stress and lower your risk of several diseases. It has been shown to improve constipation and other symptoms of IBS. The powerful antioxidants in papaya can help your skin recover from sun damage and may defend against wrinkling."- https://www.healthline.com/nutrition/8-proven-papaya-benefits
Make a healthy sandwich for lunch using nutritious super food Kale vegetable instead of the regular Lettuce with pan fried omelette (lesser egg yorks if you prefer), Walnuts, Almond nuts, seeds and Blueberry. Replace mayonnaise with Farmers Union Greek Style Yoghurt ( High Protein (less than 0.5% Fat) 500g All Natural Yogurt).
"Kale is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet. Many powerful antioxidants are found in kale, including quercetin and kaempferol, which have numerous beneficial effects on health. It is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange. Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed kale is particularly effective. Vitamin K is an important nutrient that is involved in blood clotting. A single cup of kale contains 7 times the RDA for vitamin K.
Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A. Many important minerals are found in kale, some of which are generally lacking in the modern diet. These include calcium, potassium and magnesium. Kale is high in lutein and zeaxanthin, nutrients that have been linked to a drastically reduced risk of macular degeneration and cataracts. As a nutrient-dense, low-calorie food, kale makes an excellent addition to a weight loss diet." -
Enjoy Australia's favourite healthy Weetbix crunchy cereal breakfast with Yogurt. Add toppings of Walnuts, Almond nuts, Pumpkin seeds, Flaxseeds, Blueberries... Weetbix is an excellent source of healthy wholegrains, low in sugar and provides important vitamins and minerals to give you a great start to your day. It has a good source of B vitamins including B1 (thiamin), B2 (riboflavin), B3 (niacin), and B9 (folate), and is high in iron. Weebix is also low in fat and a source of fibre -https://www.sanitarium.com.au/health-nutrition/nutrition/weet-bix-good-breakfast-cereal-choice
Savory golden glazed Salmon lunch or dinner with healthy greens of Avocado and Broccoli, Walnuts, Almond nuts, Blueberry; Home-made pan fried minced chicken patties (fillings of Water chestnut, Carrot, Chinese Parsley) with Avocado, Broccoli, sweet potatoes; Salmon with nutritious Rice Berrry, the "better" rice. The steamed Rice Berry which looks black after cooking is loaded with nutrients : Protein, Dietary Fiber, Vitamin B1, Vitamin B2, Potassium and iron . The "SongHe" brand 1 Kg Noble Rice Berry pack can be bought from NTUC Fairprice or other supermarkets or from online platform, Amazon, Shopee ..
Avocado is loaded with healthy fats, fiber. It is high in potassium, which support healthy blood pressure levels. Avocados and avocado oil are high in monounsaturated oleic acid, a heart-healthy fatty acid that is believed to be one of the main reasons for the health benefits of olive oil. Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health. Avocados are high in antioxidants, including lutein and zeaxanthin. These nutrients are very important for eye health and lower your risk of macular degeneration and cataracts. Avocados may aid weight loss by keeping you full longer and making you eat fewer calories. They're also high in fiber and low in carbs, which may promote weight loss.
CG Ang 2021-01-21