Health Blog

What you need to know about Vitamin A?

In Singapore, daily intake of 2,500 IU Vitamin A is recommended for a normal adult. Deficiency of vitamin A is not common in Singapore as vitamin A is easy to get from a daily meal. However, excessive vitamin A intake is a concern as this will become toxicity in your body. Vitamin A is needed by your body for better vision, healthy reproductive organs, bones, and skin.

Food that rich in vitamin A:

  • Spinach
  • Eggs
  • Papaya
  • Chicken liver
  • Dairy products (eg. cheese and milk)
  • Sweet potatoes

Here are some symptoms of vitamin A’s deficiency:

´ Poor vision at night

´ Unhealthy bone growth

´ No appetite

´ Dry eyes

´ Inflammation of hair follicles

Still, there could be other causes, you should try to consult a doctor before taking high dosage of vitamin A.

Here are some symptoms of vitamin A toxicity:

´ Unclear vision

´ Headache

´ Pain of muscle

´ Tiredness

´ Vomiting and no appetite

It is better to get nutrients from a well-balanced diet instead of a supplement. Supplementation is not mandatory for everyone unless your doctor advised so.

Reference: Healthxchange.sg. (2020). [online] Available at: https://www.healthxchange.sg/food-nutrition/food-tips/vitamin-a-why-we-need-it

CAN Station @ Republic Polytechnic

Good news peep! Food Canopy’s CAN Station has now come to Republic Polytechnic at Level 3, North Lawn Canteen.

WhatsApp Image 2020-02-07 at 2.44.29 PM (1)

Our CAN Station at North Lawn Canteen is to encourage students and employees of Republic Polytechnic to practice a balanced diet with colourful food choices.

WhatsApp Image 2020-02-07 at 2.44.29 PM

Come over to Republic Polytechnic now to explore how you can achieve your balanced diet easily and to find out more health information, as well as grab some healthier foods from the canteen. Go ahead to write on the sticky note on ‘What are your favourite foods for each colour group?’ and paste it onto the colourful wall 

Crispy Florentine Cookie

Chinese New Year snack is a must on the table during this festival to serve your friends and families. Baking your own snack will be a healthier choice while also having a lovely bonding time with your loved one. A Crispy Florentine cookie is simple yet fast to bake.

Floretine nut

Ingredients
  • 40 g Knife rice bran oil
  • 30 g Sugar
  • 70 g Honey
  • 25 g All-purpose flour
  • 50 ml Water
  • 50 g White sesame seed
  • 50 g Black sesame seed
  • 100 g Pumpkin seed
  • 100 g Sunflower seed
  • 100 g Almond seed
Recipe
  1. Add rice bran oil, sugar, honey, flour and water into mixing bowl. Stir and mix well.
  2. Mix white sesame seed, black sesame seed, pumpkin seed, sunflower seed and almond seed.
  3. Line baking sheet onto a baking tray.
  4. Pour mixture evenly onto the baking tray and sprinkles seeds mixture on it.
  5. Preheat oven to 180°C.
  6. Bake for 10 minutes or until golden brown.
  7. Take out from the oven and set aside to cool.

 

May this Chinese New Year brings you happiness, wealth, longevity, and good fortune! Happy Chinese New Year!

A Chinese New Year with Health and Wealth

Chinese New Year(CNY) eve are just one week away from now on. Reunion and gathering with families and friends are common CNY tradition from CNY eve to 15th day of the New Year. Are your CNY recipes ready for all these gathering meals? By replacing different ingredients, you can actually enjoy all your traditional foods in a much healthier way.

How to Prepare Your Meal in Healthier Way?

Healthy Hot Pot

Steamboat

Preparing steamboat for a big group will be a fuss-free and healthier choice as all foods are cooked in the soup. Cooking own soup with fresh vegetable or pork bone can reduce intake of salt as most of the ready stock have a high amount of salt. Remember to pick the pork collar over the pork belly and buy more chicken or fish instead of lamb or beef. Always go for more mushrooms, vegetables and not forgetting about tofu.

Yu-Sheng

Instead of adding preserved ingredients, simply replace it with carrot, lettuce, radish, cherry tomato and purple cabbage to make your yu-sheng more colourful. Apart from that, putting some fruits (e.g. mango, tangerine, green apple) will enhance the sweetness of the whole dish. Thus, less plum sauce will be added.

 

Reference: Healthhub.sg.(2020). A Healthier Way At Chinese New Year [online] Available at: https://www.healthhub.sg/live-healthy/895/a-healthier-way-to-feast

Iron: How to Avoid Iron Deficiency?

Iron is a kind of trace mineral that is very important for your body health as it helps to transport oxygen all over the body. Iron deficiency is caused by a low amount of iron inside the body and will lead to a low amount of normal red blood cells. How do you avoid yourself from iron deficiency?

Ensure a sufficient amount of iron from your meal

There are two main sources of iron, haem iron which is from animal-based food and non-haem iron which is from plant-based food. Haem iron are easier to absorb by your body than non-haem iron.

Canva - Steak Food (1)

Food that rich in haem iron:

  • Chicken
  • Beef
  • Pork
  • Liver
  • Seafood (e.g. oysters, prawns, fish and clams)

Food that rich in non-haem iron:

  • Spinach
  • Broccoli
  • Brown rice, whole-grain noodles
  • Dried fruit
  • Beans, nuts, seeds

Canva - Sliced Lemon Beside Vegetable on Brown Wooden Chopping Board

Having fruits that rich in vitamin C (e.g. oranges and papayas) with non-haem iron food will increase body absorption of haem iron. By doing this, vegans can maximise absorption of iron to reduce the risk of iron deficiency.

 

Reference: Healthhub.sg. (2020). Low In Energy? You Could Be Low In Iron [online] Available at: https://www.healthhub.sg/live-healthy/1126/low-in-energy-you-could-be-low-in-iron

Processed Food: Healthy or Unhealthy?

Do you have any idea on what is considered as processed food? Generally, people only think that ready food or canned food are considered processed foods. However, any food item that gone through modification in the preparation process is to be considered as processed food.

Canva - A Bakery Scene

Some of the processed food examples consist of:

  • Canned Vegetables
  • Cheese
  • Beverages, e.g. milk or bottled juice
  • Ready food
  • Bread
  • Cereals
  • Biscuits
  • Meats, e.g. luncheon meat or braised pork

Processed food can be a good option too. Certain foods require a preparation process before it is safe to consume. Milk as an example, in order to get rid of harmful bacteria, the milk needs to be disinfected before it is safe to drink. In addition, some foods require food processing before it can be suitable for use, just like seeds oil.

Why is it unhealthy?

Fat, salt or sugar might be added into processed foods. Like fat, salt or sugar will make the foods taste more flavourful and also able to increase shelf life. Eating processed foods with a high amount of fat, salt or sugar results in high calories intake too.

As a conclusion, not every processed food are bad for health. Only processed foods with a high amount of fat, salt and sugar are unhealthy while processed foods with no fat, salt and sugar added are healthy.

 

Reference: nhs.uk. (2020). Eating processed foods. [online] Available at: https://www.nhs.uk/live-well/eat-well/what-are-processed-foods/

How to reach your calorie intake goal?

1,800 calories and 2,200 calories are the recommended daily calorie intake for an adult woman and adult man accordingly. However, these recommendations are just for general reference. Everybody has their own specific calorie intake goal based on their style of living, weight, age and health status.

Canva - Red Apple Fruits

Practices to Achieve Your Goal

Go for Healthier Choices: Choose dishes with HPB tag on the menu when dining out, these dishes are usually lower in calories, provide whole gains or cook with healthier oil.

Sharing is Caring: When dining out with your friends or colleagues, you can plan to share your food with them if the food portions are huge.

Place a Lesser Amount of Food Order: While having a gathering in a restaurant with your friends and families, the groups tend to order a lot of foods. Before you finish most of the foods, you will probably already exceed your calorie intake.

Flexible: Do take note that calorie intake is a day-to-day goal. So if you have a heavy lunch, do go for a light dinner to achieve your calorie intake goal by the end of the day.

Request for takeaway: If the food portion is more than what you need, you can always ask for takeaway for the remaining food.

 
Reference: Healthhub.sg. (2019). What Should My Daily Calorie Intake Be? [online] Available at: https://www.healthhub.sg/live-healthy/1341/how-much-to-eat-at-each-meal 

Let’s Celebrate This Joyful Season Healthily

Ho Ho Ho! Santa Claus is coming to town! With all the celebration during this festive season, how are you going to stay focused and remain your ideal body shape and weight? Here are some healthy tips for you to celebrate this festive season healthily with your family & friends.

Canva - Clear Long Stem Drinking Glass

Healthy Tips for This Festive Season

Go gentle on the portion

Grab a smaller serving of foods and only top up your plate after finishing your food. This can help to control your eating portion while avoiding over-eating and food waste.

Eat at a slow pace

Your body needs around 20 minutes to feel full. Thus, eat slowly while enjoying the delicious food to avoid overeating.

Have a small fruit beforehand

Fill up your stomach with a small number of nuts or small fruit (e.g. apple & banana) to prevent arrive at your gathering with an empty stomach as this will likely lead to over-eating.

Limit your fat

Eat lesser of the deep-fried item (e.g. French fries & nuggets), fatty meat (e.g. pork belly & bacon), pasta with cream sauce (e.g. white sauce pasta) and cheesy food. As too much of fat in your meal will increase your body weight.

Control on sweetened drinks and alcohol

Go for sparkling water, reduced sugar soft drinks or sugar-free beverages. Drink your alcoholic drinks at a slow pace to prevent refills. Too much of alcohol or sugary drinks can cause weight gain.

Hereby wishing everyone to enjoy your festive season happily and healthily! Merry Christmas and Happy New Year!

 

Reference: Healthhub.sg. (2019). Toast to Health This Christmas and New Year Season. [online] Available at: https://www.healthhub.sg/live-healthy/196/toast_to_health_christmas_new_year 

Benefits of vegetarian diet

Becoming vegetarian are getting common in the society lifestyle nowadays, as some individuals choose to be vegetarian because of their religious and some people thinks that becoming vegetarian will offer them a healthier lifestyle while in the same time helping to reduce negative impacts to the environment. Here are some potential advantages of a vegetarian diet can bring to your health:

  • Various of soybean, nuts, beans and vegetables are able to provide a sufficient amount of protein that your body requires daily
  • By having a plant-based diet and reducing processed and red meat intake will improve kidney health
  • Healthy weight range can be achieved and maintain easily with the replacing of meat by plant-based foods
  • Reducing meat intake and increasing beans, fruits, nuts and vegetables in your diet can help lower the possibility of heart diseases
  • Substitute meat intake once daily with bean curd or other beans are able to reduce the possibility of suffering from type 2 diabetes

Annotation 2019-12-13 181121

With all the health advantages listed above from having a vegetarian meal, come join us now for our Meatless Monday at Yishun Community Hospital Tower D, level 2 to enjoy a tasty vegetarian meal. Let’s get healthier together!

 
Reference: Meatless Monday. (2019). The Benefits of Meatless Monday – Meatless Monday. [online] Available at: https://www.meatlessmonday.com/benefits/

Advantages of eating salad to your health

A salad a day, keep you from diseases away. With this simple and convenient eating habit of having a salad every day, you can simply improve your body strength and health. With a variety of flavours, colours and textures available, eating salads could be fun as you will be able to pick your ingredients according to your personal preference.

WhatsApp Image 2019-12-06 at 6.02.14 PM

Here are why salad is good for your health:

A rich source for fibre

Raw and leafy vegetables are an excellent natural source for fibre. High intake of fibre will prevent constipation and lower levels of bad cholesterol.

Natural source of nutrition

As vegetable and fruits are the major ingredients of the salad, having salad regularly in your diet will ensure that your body is fuel up with essential nutrients such as vitamins and minerals. A diet with well-balanced nutrients intake will help lower risk of diseases such as cancer, diabetes and heart diseases.

Perfect meal choice during weight control

A full bowl of green salad is rich in fibre and low in calories. You need to chew longer and will make you feel full for a longer period. Thus, a bowl of salad will definitely be a perfect meal choice while you are on a diet.

Load up healthy fats

Having healthy fats are easy while enjoying a bowl of salad with adding of salad sides such as almond, sunflower seed, walnut and cashew nut. Topping up your salad with salad dressing like olive oil can increase the intake of healthy fats as well.

WhatsApp Image 2019-12-06 at 5.55.14 PM (1)

With all the health benefits from eating a salad, head over now to Canopy Green at various locations as listed below to enjoy a healthy yet delicious salad bowl. Let’s get healthier together!

Canopy Green outlets:

  • Yishun Community Hospital Tower D, Level 2
  • Nanyang Polytechnic Block E North Canteen
  • Ngee Ann Polytechnic, Block 22
  • Revenue House, Level 2 Food Court
  • Singapore Polytechnic, Food Court 6

 

Reference: Cold, F., Health, E., Disease, H., Disease, L., Management, P., Conditions, S., Problems, S., Disorders, S., Checker, S., Blogs, W., Boards, M., Answers, Q., Guide, I., Doctor, F., A-Z, C., A-Z, S., Medications, M., Identifier, P., Interactions, C., Drugs, C., Pregnant, T., Management, D., Obesity, W., Recipes, F., Exercise, F., Beauty, H., Balance, H., Relationships, S., Care, O., Health, W., Health, M., Well, A., Sleep, H., Teens, H., Pregnant, G., Trimester, F., Trimester, S., Trimester, T., Baby, N., Health, C., Vaccines, C., Kids, R., Cats, H., Dogs, H., Mean?, M., Asleep?, H., Rise, R., Vaping, N., Equipment?, I., Boards, M., Blogs, W. and Center, N. (2019). 4 Healthy Reasons to Eat a Salad Today. [online] WebMD. Available at: https://www.webmd.com/food-recipes/features/4-healthy-reasons-eat-salad-today#1