Health Blog

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

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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.

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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.

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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 
 

CAN Station @ Yishun Community Hospital

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Food Canopy is now bringing healthy living tips to the public!

Food Canopy’s CAN Station at Yishun Community Hospital Tower D, Level 2 help increase health awareness and to encourage public and employees of Yishun Community Hospital practice healthier eating habits and lifestyle.

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Drop by at Yishun Community Hospital now to find out your BMI and blood pressure level. Do explore more on the health information, as well as nutritional facts of healthier foods that are offered in the canteen! With the Grand Opening Celebration, there will be 5% off on every healthy dish (green colour calories) purchase from 29th November to 2nd December 2019. Come join us now 

Introduction to CAN Meal

No single food can provide all the nutrients with your body needs. Having a moderate, varied, well-balanced diet and exercising can help to stay healthy well into the future. CAN Meal is a health initiative by Food Canopy to encourage everyone to make healthy choices by offering our well-balanced meal – CAN Meal.CAN Meal 1

To ensure a hearty diet and healthy well being for our patrons, Food Canopy offers Canopy Nutrients Meal (CAN Meal) as an alternate healthier choice option. Other than aiming to serve as a snapshot of a diet that cover the three core food groups: protein, carbohydrates and vegetables, CAN Meal also aim to provide a balance portion, that is: quarter proteins, quarter carbohydrate and half vegetables, and to provide other essential nutrients such as lipids, vitamins and minerals that help meet the daily recommended dietary allowance more easily.

Eating a well-balanced meal is made easy with CAN Meal! Drop by at any Food Canopy outlets now to enjoy our healthy and delicious CAN Meal ☺

Introduction to Traffic Light Calories Count

According to the recommended daily calorie intake for adult women is around 1,800 calories while for an adult men needs around 2,200 calories. Calorie intake will also differ based on Individual activeness, age and health status. Excessive calories intake will lead to obesity.

Traffic Light Calories Count FC no QR

Food Canopy has introduced Traffic Light Calories Count for food sold in Food Canopy outlets. This is designed to provide consumers simple and easy understanding of whether they should eat the dish every day (Green), moderately (Amber) or with limit (Red).

Traffic Light Calories Count

Green colour calories bubble: Encourage to choose and eat more of these dishes every day. Example: steamed chicken with brown rice, salmon steak and watercress pork ribs soup.

Amber colour calories bubble: Encourage to go slow and pick it occasionally on these dishes. Example: rojak, chicken curry with white rice and chicken fried rice.

Red colour calories bubble: Encourage to limit the intake and choose rarely on these dishes. Example: nasi lemak with fried chicken drumstick, pizza and roti tissue.

 

Reference: Healthhub.sg. (2019). An Introduction To Calories. [online] Available at: https://www.healthhub.sg/programmes/69/intro-to-calories.

CAN Station @ ITE

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To promote a healthy eating lifestyle, delivering healthy messaging is one of the main strategies.

Food Canopy’s CAN Station at Cafeteria B, Level 3 help increase health awareness and to encourage students and employees of the Institute of Technical Education (ITE) West to practice healthier eating habits and lifestyle.

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Drop by at ITE Cafeteria B now to find out if you are having a healthy balanced diet and explore more on the crossword puzzle, as well as nutritional facts of healthier foods that are offered in the canteen! Feel free to write on the board on “What food do you think are healthy?” to share your healthy tips with everyone 

Calories: Are all calories equal?

Calories - cucumber

Each gram of carbohydrate and protein contribute 4kcal, while each gram of fat provides 9kcal. Therefore, calories are not equal in all food group. Even though carbohydrate contributes lower calories than fat, due to the diet pattern in Singapore which consumes mostly refined carbs, for example, bee hoon, noodle and white rice, which are associated with increased risk of diabetes. Besides that, the latest researches have demonstrated that moderate intake of fat in our diet can bring benefits to health.

Juices

By eating more food that consists high amount of various minerals and vitamins but with lower calorie count can help achieve in a well-balanced diet with the lower calorie count. For example nuts, whole grain choices, vegetables, fruits, fish and lean meat. In general, people think that fruit juices are beneficial to health, however, it can contribute high-calorie count because of high sugar level. Cereal and energy bars appear to be as healthy foods, but it might have a high content of fat and sugar. A single serving of regular oat bars consists up to 200kcal. Moderation intake of nuts is important, as nuts contribute high calories count, for example, 100g of walnut contribute about 350kcal.

 

Reference: Healthhub.sg. (2019). Health is Not Just About Counting Your Calories [online] Available at: https://www.healthhub.sg/live-healthy/1133/health-not-just-about-counting-your-calories

Healthy Snack – Vegetable sticks with tomato salsa dip

For many people, weight gain has been attributed to poor snacking habits. Processed food snacks such as potato chips and cookies often lead to excess salt, sugar, fat and calorie intake. Make the switch to a healthier snack with this simple recipe – Vegetable sticks with a tomato salsa dip for a healthy nutrition boost today!

Ingredients:

Vegetable Sticks:

• 200g carrots, peeled, cleaned and cut into 8cm sticks

• 200g cucumber, cored, cleaned and cut into 8cm sticks

Tomato Salsa Dip:

• 3 large ripe tomatoes

• 3 tablespoon of chopped onion

• 2 small clove of chopped garlic

• 2 chilli (chopped)

• ½ cup of cilantro

• 2 tablespoon of lime juice

• 1 tablespoon of olive oil

• Pinch of salt

• Pinch of pepper

Tomato Salsa Dip Preparation

1. Cut tomatoes into halves and remove the stem.

2. Mix diced tomato, chopped onion, garlic, chilli, cilantro, lime juice, olive oil and a pinch of salt and pepper for taste.

3. Refrigerate tomato salsa for at least 30 minutes (for better flavour) before serving.

Food image with courtesy from Yoffielife.com

Carbohydrate and Starchy Foods

One of our major source for carbohydrate is starchy foods and starchy foods play a significant part in a well-balanced diet.

Wholegrain bread
Starchy Foods

The major source of energy (calories) comes from starchy foods and starchy foods also contribute to a wide variety of nutrients (examples: vitamins B, fibre, calcium and iron.) towards your healthy diet.

In general, people have the conception that starchy foods will cause fattening, but starchy foods actually consist of lesser than half calories of what fats consist of. While cooking starchy foods, control the fats added into the dishes as this will cause high calories contribution in your diet.

To eat extra starchy foods in healthier ways, you will have to:

·         Choose brown rice over white rice, which increase the fibre intake in your diet

·         Go for wholegrain oats or cereals with low-fat milk and some of your preferred fruits

·         Opt for a baked potato with the skin on with some baked vegetables along

·         Always choose baked potato wedges over fries or deep-fried potatoes dish

·         Have a different type of bread for breakfast, such as granary, wholemeal, multigrain, seeded and oat. This will increase the variety of nutrients intake of your diet

 

Reference: nhs.uk. (2019). Starchy foods and carbohydrates. [online] Available at: https://www.nhs.uk/live-well/eat-well/starchy-foods-and-carbohydrates/

Nuts: Good or Bad for health?

Nuts

Nuts are great sources of minerals such as magnesium, iron, potassium, selenium, phosphorus, calcium and potassium. Also, nuts are rich in vitamins like folate and vitamin E. Nuts should be included in a well-balanced diet. Besides that, nuts consist of mostly unsaturated fats which enhance heart health through lower the levels of bad cholesterol in your blood. Additionally, minerals, vitamins and fibre components in nuts will function together to enhance heart health.

Moderation intake of nuts

Although nuts have many benefits to health, they contribute high-calorie count. Thus, moderation intake of nuts with reducing high saturated fats foods (e.g. deep-fried food and cakes) intake will only bring benefits to your health. On the other hand, there are a lot of nuts choices in the market which are deep-fried with added sugar, seasoning or salt. Therefore, choose nuts with Healthier Choice Symbol (HCS), which no extra seasoning is added and contain a lesser amount of fat and salt.

 

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Recommended serving size of nuts

Health Promotion Board recommends a cup with approximately 40g of nuts several times per week. By mixing different type of nuts will maximize the benefits to your health as different nuts consist of different minerals and vitamins.