Meal Planning
In Singapore, especially in hawker centres, healthy food is not commonly found. The amount of seasonings, sugar, salt, oil and many more is very high, just to bring out great taste.
Instead of eating out, the best way to eat healthy is certainly at home.
Here are some tips to cooking a healthier meal.
Instead of eating out, the best way to eat healthy is certainly at home.
Here are some tips to cooking a healthier meal.
- Try cooking with less oil
Extra-virgin olive oil and canola oil are heart-healthy oils for many recipes. However, they contain about 120 calories per tablespoon. When cooking, cast-iron, nonstick or enamel-coated skillets and pans let you use the least amount of oil with very little sticking. - Replace salt with sodium-free flavor-boosters
The USDA recommends limiting sodium consumption to less than 2,300 mg (1 teaspoon salt) per day. Some examples of replacements can include a squeeze of lemon or lime and/or chopped fresh herbs. Watch our for sodium in convenience products like canned broth, tomatoes and beans too. - Add grains or vegetables to meaty dishes
Adding these to the meat can bulk up portion size to keep you full, while not raising the calories too high. It’s also a great source of fibres to meals. - Do not fry your food
Broil, boil, roast, bake, steam, or grill foods instead of frying them. - Substitute two egg whites for each whole egg
The cholesterol and fat are in the yolk not in the white - Only water for drinks
High sugar content in other drinks can be very harmful to the body, leading to many health risks
Healthy eating in HCI (High School)
In Hwa Chong Institution, there is a wide variety of foods you can choose from.
However, some can be unhealthy in which you need to avoid.
Here is some healthy food in HCI that i recommend:
However, some can be unhealthy in which you need to avoid.
Here is some healthy food in HCI that i recommend:
- Economical Rice (green plate)
Here, there are many healthy choices you can pick from including steamed eggs, meat, green leafy vegetables and obviously rice.
There is a great mix of protein, carbohydrates and fibres which are essential for a balanced diet. (2 veg 2 meat is good!) - Yong Tau Foo
Here, there is a wide variety of healthy foods like lean meat, eggs, tofu, green leafy vegetables, mushrooms etc. Along with that, there is also noodles to accompany it. (I recommend Bee Hoon as it is the healthiest of all the noodles)
Again, there is a great mix of protein, fats, carbohydrates and fibres for healthy eating and a balanced meal. (try not to take the fried stuff!) - Noodles Stall (Sliced Fish Noodles)
In this dish, there is fish, green vegetables, beansprouts and noodles.
Here, there is a good mix of vitamins, minerals, protein and fibres. Also, the calories in this dish is very low. Thus, highly recommended! (the condiments are tempting but add in moderation!) - Bakery Store (Egg & Ham Sandwich)
Here, this sandwich is a really good choice for breakfast. You can also head down to the canteen before flag raising to buy it when you have no breakfast prepared. (Breakfast is VERY important) -- Read more about breakfast HERE
With bread, egg and ham, there would be a good mix of protein and carbohydrates!