Eating out , though convenient is usually expensive & you are not sure what goes in your body. Most of the times food available at food courts & restaurants are high in salt & calories. Although governments & Health organizations now accepts that fast food chains & “ready to eat” packaged food are the primary cause of rising obesity rates in population, More needs to be done in terms of educating food court & restaurant owners on how to cook & serve healthier food. A safe option is to cook at home !
Cooking at home has its own challenges , however it is definitely worth the effort. You can always indulge in your favorite food once in a while. As they say, everything is fine in moderation!
While cooking at home, you can prepare a simple yet tasty food that is not only healthy for you in the long run but also saves $$$ today. Just keep in mind the following to get started on a healthy journey!
- As far as possible, use fresh produce.
- Limit the use of salt to the recommended 5g per day(one teaspoon). This includes table salt, soya sauce, marinade and stock cubes.
- Boil, steam, grill or stir-fry the meat with less oil. You can also choose oil that is higher in unsaturated fat, such as sunflower, soya bean, canola, rice bran or olive oil.
- Limit the use of salty, processed food, such as luncheon meat, and preserved meat and vegetables.
- Reduce the use of highly salted types of sauce and marinade— choose the ones labelled with the Healthier Choice Symbol. These products are the reason why our daily intake usually is much more than 2500 mg sodium recommended for healthy adult
- Flavorful, low-sodium soup stock’ can be made by boiling meat and vegetables over a long period of time under low heat.
- To enhance the flavor of food, use natural herbs and spices, such as lemon, garlic, coriander, lemongrass, tamarind, cinnamon, star anise and cloves.
- Use more high-fiber ingredients, such as black fungus, mushrooms, and colorful vegetables, such as carrot, leek, green leafy vegetables and capsicum.
- Fiber promotes digestion, lowers cholesterol and regulates blood sugar. The different colors of the vegetables also make the dish more appealing.
- Include a dish of fish, especially oily fish such as salmon and mackerel. They are high in omega-3 fatty acid, which is good for the heart.
- When cooking a dish of meat, choose lean meat and skinless poultry.