Nutrition

General nutrition tips:

Do we want our diet to be like this?

Or like this?

Therefore, some advice to heed are:

#1 Reduce Sugary drinks

Sugary drinks contain obviously contain lots of sugar, which may cause one to gain many calories. These drinks may cause obesity, diabetes, heart diseases and some other health problems

Sugary drinks eg. Fruit juices, Soda, Sweet drinks (Iced lemon tea etc.)

#2 Reduce processed junk food consumption

Processed junk food contain a lot of sugar, fats and refined grains, which are unhealthy to the body. Besides, they are manufactured such that they trick humans' minds to believe that they are "rewarding", thus resulting in some people being addicted to them

Processed junk food eg. Hotdogs, Bacon, instant noodles, etc.

#3 Drinking water, especially before meals

Studies have shown that drinking water 30min before a meal helps to lose weight to 44% more. It can also boost metabolism by 24 to 30% over one to one and a half hours.

Number of glasses of water a day: 8

#4 Eat more vegetables & fruits

Vegetables and fruits are rich in vitamins, antioxidants, minerals and prebiotic fibres. They are able to reduce the risk of heart diseases, diabetes, and most of the diseases. Vegetables and fruits are also an alternative to junk food, which is definitely a healthier choice.

Fruits and Vegetables eg. Apples, Kiwis, Lettuce, Celery etc.

#5 Try avoiding artificial trans fats

Man-made fats are really unhealthy and may cause one to get inflamation and heart diseases if consumed too much.

Trans fats food eg. Doughnuts, pies, muffins

#6 Reduce salt in your food

Adults should limit their salt intake to 6g per day, while children should consume lesser. Over-salty food may eventually cause high blood pressure and thus a higher risk of strokes or heart diseases.

Salty food eg. French Fries, Chips, Instant noodles

#7 Eat wholemeal bread instead of white bread

Wholemeal bread apparently contains more fibre than white bread, and also contains much more vitamins like magnesium, copper, zinc, compared to white bread. Although white bread may contain more calcium than wholemeal bread, wholemeal bread are starting to be manufactured with more calcium too.

#8 Omega-3 fats are good for health

Being deficient in Omega-3 fats like ALA (from plants) and DHA and EPA (mostly from animals) may result in depression, mental disorders, and many serious diseases.

Some food containing Omega-3 fatty acids eg. Walnuts, sardines, salmon, etc.