It’s important that people start investing in their future health now.
It’s sad that heart disease, hypertension, diabetes, cancer and osteoporosis are robbing so many of the joys that life can bring.
Often, sufferers wished they had protected their health a whole lot better. Given the chance to wind back the clock, they would certainly have lived life differently.
For the rest of us who still have our health, we would do well to be more mindful and to invest in a lifestyle that ensures long-term health.
HOW TO DO ARE:
Go low fat
Limit intake of food high in fats and minimise fats and oils in food preparation.
·Minimise intake of deep-fried foods and organ meat.
·Limit cholesterol-raising coconut oil, santan, ghee and butter, as well as margarines and shortening made from hydrogenated fats.
·Cut back on dishes that use excessive oils and fats (e.g. fried rice, nasi minyak and sambal tumis).
Less sweet
Consume food and beverages low in sugar.
·Cut down on products that have sugar at the top of their ingredient list.
·Replace sweet desserts with healthier options like fruits.
·Choose plain water rather than soft drinks, syrup or cordial.
·Ask for “less sweet” or kurang manis when ordering beverages.
Less salty
Choose and prepare food with less salt and sauces.
·Use natural herbs and condiments (like garlic, onion, curry powder, pepper, lemongrass, vinegar and lemon) to flavour food.
·Choose products labelled as having less salt/sodium.
·If you are already using salty sauces and flavouring condiments (e.g. monosodium glutamate, oyster sauce, belacan, cincaluk), do not add any more salt.
·Reduce intake of salty foods such as salted fish, salted egg, salted vegetables and high- sodium snacks.
Fibre
Most food with fibre contain antioxidants that help protect against diseases.
·Eat wholegrain or wholemeal products (fortified breakfast cereals, brown rice or whole-wheat spaghetti) at every meal.
·Add beans, barley, oats or lentils to your cooking and baking.
Fruit & veggies
Fruits and vegetables provide vitamins, minerals and phytochemicals that help lower the risks of certain diseases
·Eat three servings of vegetables and two servings of fruits every day.
·Take fruits with edible peel or edible seeds (guava, pears, apples, prunes and berries) as these are high in fibre.
·Have different coloured fruits and vegetables each time.
Calcium
Milk and milk products are essential for maintaining healthy bones.
Consume milk and milk products every day.
·Add milk to beverages and breakfast cereals.
·Increase your calcium intake with sardines, ikan bilis and high-calcium vegetables like broccoli, and green and french beans.
It’s sad that heart disease, hypertension, diabetes, cancer and osteoporosis are robbing so many of the joys that life can bring.
Often, sufferers wished they had protected their health a whole lot better. Given the chance to wind back the clock, they would certainly have lived life differently.
For the rest of us who still have our health, we would do well to be more mindful and to invest in a lifestyle that ensures long-term health.
HOW TO DO ARE:
Go low fat
Limit intake of food high in fats and minimise fats and oils in food preparation.
·Minimise intake of deep-fried foods and organ meat.
·Limit cholesterol-raising coconut oil, santan, ghee and butter, as well as margarines and shortening made from hydrogenated fats.
·Cut back on dishes that use excessive oils and fats (e.g. fried rice, nasi minyak and sambal tumis).
Less sweet
Consume food and beverages low in sugar.
·Cut down on products that have sugar at the top of their ingredient list.
·Replace sweet desserts with healthier options like fruits.
·Choose plain water rather than soft drinks, syrup or cordial.
·Ask for “less sweet” or kurang manis when ordering beverages.
Less salty
Choose and prepare food with less salt and sauces.
·Use natural herbs and condiments (like garlic, onion, curry powder, pepper, lemongrass, vinegar and lemon) to flavour food.
·Choose products labelled as having less salt/sodium.
·If you are already using salty sauces and flavouring condiments (e.g. monosodium glutamate, oyster sauce, belacan, cincaluk), do not add any more salt.
·Reduce intake of salty foods such as salted fish, salted egg, salted vegetables and high- sodium snacks.
Fibre
Most food with fibre contain antioxidants that help protect against diseases.
·Eat wholegrain or wholemeal products (fortified breakfast cereals, brown rice or whole-wheat spaghetti) at every meal.
·Add beans, barley, oats or lentils to your cooking and baking.
Fruit & veggies
Fruits and vegetables provide vitamins, minerals and phytochemicals that help lower the risks of certain diseases
·Eat three servings of vegetables and two servings of fruits every day.
·Take fruits with edible peel or edible seeds (guava, pears, apples, prunes and berries) as these are high in fibre.
·Have different coloured fruits and vegetables each time.
Calcium
Milk and milk products are essential for maintaining healthy bones.
Consume milk and milk products every day.
·Add milk to beverages and breakfast cereals.
·Increase your calcium intake with sardines, ikan bilis and high-calcium vegetables like broccoli, and green and french beans.
Health calls for a total lifestyle concept. So, besides eating right, you’d do well to exercise every day. While you’re at it, why not try quitting the cigarettes and alcohol, too? Your body will thank you for it.
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