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Eating The Healthy Way - Eat Wisely

You can eat wisely to improve your health by:

·         Eating a variety of foods. No single food group supplies all the nutrients that you need. A balanced diet will ensure that your body gets all the nutrients you need everyday.

·         Eating enough for your level of activity. An inactive person needs less food items than an active person does.

·         Eating right for your age. As you grow older, you need less food. This is because your metabolic rate will slow down. So cut down on food high in fats, sugar and starch.

Eat a Balanced Diet

The three Basic Food Groups in a balanced diet are:

·         Meat and alternatives
e.g. fish and chicken

·         Rice and alternatives
e.g. noodles and bread

·         Fruits and vegetables
e.g. apple, leafy and non-leafy vegetables

Eat for a Healthier Diet

Eat more fibre. Fruits and vegetables contain lots of fibre which lower cholesterol levels and prevent constipation. Regular consumption lowers your risk of heart disease and certain cancers.

Important things to remember:

1.        Choose lean meat and more white meat (e.g. fish and chicken) rather than mutton or beef.

2.        Trim away visible fat from meat.

3.        Include one serving of dark green or yellow-orange vegetables.

4.        Eat fruit whole with skin if skin is edible.

5.        Select more wholemeal and unrefined grain products.

6.        Go easy on spreads and toppings.

7.        Choose low fat milk or yoghurt.

8.        Use corn or soya oil.

9.        Boil, steam, grill, bake or stew food instead of deep-frying.

10.     Use less salt. Taste food before adding salt.

11.     Eat less food high in salt like ham, bacon and tomato sauce.

12.     Use fresh herbs and spices for seasoning instead of salt and sugar.

13.     Eat less of food high in sugar like sweets, cakes and pastries.

14.     Read labels carefully.

15.     Include six to eight glasses of fluid in your daily diet.

BODY MASS INDEX (BMI)

This is a measurement to check if you are overweight.

People with a BMI above the recommended level are more likely to develop medical problems like high blood pressure, diabetes, high blood cholesterol and heart attack. People with a low BMI may have underlying health problems like thyroid disease or eating disorders.

You can work out your BMI by using this formula:

Weight (kg)

BMI =

—————————-

Height (m) x Height (m)

Check your BMI against this table:

     Asian:

     Less than 18.5   -   You are underweight

     18.5 to 22. 9      -   Your weight is normal

     Above 22.9        -    You are overweight

     Non-Asian:

     Less than 18.5   -  You are underweight

     18.5 to 24.9       -  Your weight is normal

     Above 24.9        -  You are overweight

Less than 20

You are underweight

20 to 25

Your weight is normal

25 to 30

You are mildly overweight

Above 30

You are very overweight

General Tips

·         If you are overweight, you need to lose weight. Decide realistically how much weight you should lose and set the time frame to achieve it. You should not lose more than ½ kg per week, as losing weight too quickly can be dangerous to your health.

·         Eat a balanced diet and exercise regularly if you wish to maintain a healthy BMI.

·         Weigh yourself once a month to ensure that you have not put on excessive weight.