Eating Healthier Food Alternatives

Your eating investment strategy in modern times

The changing demographics and lifestyle has affected the way we eat and many eat away from home as more women are working away from home. Fewer meals are prepared at home and therefore fewer people know how to cook. Consumers want fast, healthy foods that taste good. How do you get your nutrition’s worth in the present modern living?

• Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for optimal health and well-being. Remember no single food supplies them all.

• Realise that your favourite food can fit into a healthy lifestyle. There are no “good” or “bad” foods. Just balance the variety of foods.

• Moderation in food intake is the key to successful healthy eating. Eat high-calories foods in moderate amounts and balance them with nutrient-wise choices for the rest of the day. Learn to control your portion size. Even calories in low-fat foods can tip your energy balance when serving are bigger than you need.

• Aim for five servings of vegetables and fruits daily in your diet. Having a variety by choosing dark green leafy vegetables, orange and yellow fruits and vegetables, sprouts and many more. Cook your favourite vegetables lightly with little oil and when possible, eat them raw.

• Consume sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and 21/2 cups of vegetables per day are recommended for a reference 2,000-calorie intake, with higher or lower amounts depending on the calorie level.

• Consume at least 2 cups per day of fat-free or low-fat milk or equivalent milk products such as cheese or yogurt.

• Eat wholegrain foods such as whole meal bread, wholemeal biscuits or crackers, fruits and vegetables that add fiber and valuable nutrients to our daily diet. Rice, pasta, tubers, bread, noodles and other cereal products are low in fat and offer valuable nutrients and fiber. Remember to cook them with little or no fat or no oil.

• Recent studies show that consuming adequate amounts of various fruits and vegetables, including blueberries and spinach, can reduce age-related losses in motor function and cognition. Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week.

• Limit the fat you eat by cutting back on high-fat salad dressing, fried foods, processed meats, saturated fats such as butter, ghee and full cream cheese and high-fat foods containing trans such as cakes, pastries and pies. Request less oil in your fried noodles or roti canai.

• To enjoy a variety of lean protein, choose lean meat and chicken without skin: Include lentils, peas, beans and tofu that are good sources of protein, fibre and contain no cholesterol.

• The nutrition information panel on food labels of some foods in the supermarket gives you specific information about the calories and nutrients such as fat, cholesterol, sodium, fibre and certain vitamins and minerals in particular product. Use the nutrition labels as your guide to healthy food choices while shopping for packaged foods.

• When the snack attack strikes, choose a variety of low fat snacks. Try sandwiches, popiah basah, steamed yam cakes, fruits, wholemeal biscuits, low-fat yoghurt or unsweetened popcorn. Sugar used as a part of healthy eating in small amounts makes many foods tasty and enjoyable

• Ask for smaller portion when eating out. Ask how the particular dish is prepared. Mix and match your food. If you had a plate of fried noodles and teh tarik in the morning, compliment lunch and dinner with less fatty or fried foods in small amounts. Fast food should be eaten sensibly making appropriate choices.

• Be innovative in your cooking methods. Try grilling, steaming, baking and roasting. Use natural flavours such as tamarind, soy sauces, garlic, ginger, onions vinegar, curry powder, lemon grass to spice up your meals. Marinate you foods with natural spices.

• Sugar can be part of a healthy diet. Used as part of a healthy diet, sugar makes many foods tasty and enjoyable. But remember to use it sparingly. Choose and prepare foods and beverages with little added sugars or caloric sweeteners. This further can help you to reduce the incidence of dental caries by practicing good oral hygiene and consuming sugar and starch-containing foods and beverages less frequently.

• Your goals must be realistic and practical. Change does not mean eliminating any one food. It means focusing on moderation, balance and changing a negative food habit. Break up your goals into simple action steps that you can follow each day. For example, if your goal is to eat less fat, you can reduce fried foods to twice a week, use less or small amounts of coconut oil in the cooking, lean meat and skinless chicken.

• Lastly, remember that a healthy diet is only part of a healthy lifestyle. Another vital component is exercise. Have fun with exercise. Enjoy walking with your family. Climb up the steps. Walk to the shops. Wash the car yourself - you exercise and save money. Do some gardening, plant some vegetables. Plan active family vacations or weekends.

Finally, consult a qualified dietician for reliable food and nutrition information. A dietitian is a qualified in nutrition and dietetics and will be able to help plan an individualized diet suited to your needs.