Health Blog

Happy Cherry Day – 16 July 2019

Do you know?

National Cherry Day was established as a day to raise awareness of Britain’s cherries. During the 20th century, Britain lost the majority of its cherry orchards in war.

Nutritional Value of Cherry

Cherries have low caloric content and are a nutrient-dense food – vitamin C, potassium, fibre and polyphenols. Cherries have anti-oxidant and anti-inflammatory properties, which reduces the risk of the development and progression of common chronic inflammatory diseases.

Reference: Kelley, D., Adkins, Y. and Laugero, K. (2018). A Review of the Health Benefits of Cherries. Nutrients, 10(3), p.368.

Baked Lemon Herb Salmon

Here’s a simple and tasty salmon recipe which takes only 30 minutes to cook!

Ingredients
    • 4 salmon fillets

    • Diced broccoli and carrots

    • 2 lemons

    • 2 tablespoon of unsalted butter

    • 2 tablespoon of rosemary leaves

    • 2 tablespoon of parsley

    • 1 tablespoon of minced garlic

  • Ground black pepper and salt to taste

Preparation
    1. Preheat oven to 180°C. Line an aluminium foil and brush it thinly with melted unsalted butter.

    1. Arrange salmon and diced broccoli, carrots on top of the aluminium foil and brush melted butter on top of each salmon, broccoli and carrot.

    1. In a small bowl, mix minced garlic, rosemary, parsley, juice of 1 lemon, a pinch of salt and pepper together with a spoon.

    1. Spread mixture onto each fillet and place sliced lemons on top of each salmon fillet.

    1. Optional: Sprinkle salt and pepper over salmon, broccoli and carrot for taste.

  1. Bake salmon for 15 minutes or the salmon is cooked. Serve.

Happy Fruits Day! 28 June

International Fruit Day started with an aim to share fruits in sympathy and joy with family, friends or needy people all around the world regardless of culture, nation, mentality, region and way of life.

Fruits are universally promoted as healthy because of their health-promoting properties. Fruits are good sources of dietary fibre, vitamins, minerals and phytochemicals, especially antioxidants.

Intake of sufficient fruits could reduce the risk of many chronic diseases such as cardiovascular diseases, cancers and stroke. For example, in fruits, especially berries, was associated with decreased risk of developing type 2 diabetes.

CAN Station @ NYP

Healthy messaging is one of the key strategies to encourage healthy eating.

Food Canopy’s CAN Station at North Canteen is to help create awareness, to encourage students and employees of Nanyang Polytechnic (NYP) to make healthier food choices.

Head over to NYP North Canteen now to find out your Body Mass Index (BMI) and have a good reading on the health information displayed, as well as nutritional facts of healthier foods that are offered in the canteen!

Apple

Does an apple a day really keep the doctor away?

Evidence has shown that apple does not keep the doctor away; however, adults from the United States appear to use fewer prescription medications based on research conducted by Davis and colleagues in 2015.

Health Benefits
  • Good source of fibre

  • High in Vitamin C

  • Contain antioxidants

  • Lowers cholesterol levels

Debunking Myth of Fat

Are all fats bad for health?

There are 4 types of dietary fat, and each type of fat have different effects on health.

Based on a journal article by Skerrett and Willett, 2012, ‘dietary fat per se is not associated with risk of chronic diseases’; diet consisting 40% calories from fat can be healthy if they are low in trans fat and saturated fat, and high in polyunsaturated and monounsaturated fat. To date, the specific proportion of optimal dietary fat intake is still unknown.

Consume walnuts and fatty fishes like salmon for omega-3 polyunsaturated fatty acids that may aid in the management of inflammatory and autoimmune diseases.

Introduction to Fat

Most people think of fat as ‘bad’, but do you know that our bodies cannot function properly without some fat? Fat function as an energy store, a cushion for vital organs and act as a transport carrier for fat-soluble vitamins – Vitamin A, D, E and K. Fats are also needed for healthy hair and skin! However, fat is a concentrated source of energy – 1g of fat equates to 9 kcal compared to 4 kcal for carbohydrates and proteins, and high intake of fat provide excess calories, leading to weight gain and obesity, thereby increasing the risk of developing chronic diseases like diabetes.

How much fat should I eat?

Based on the Dietary Recommended Allowance in Singapore, the total fat intake should be limited to 25 to 30% of total calorie intake. This equates to 55 to 65g of fat for a person with a 2000kcal diet.

How many types of fat are there?

There are 3 major types of fat – saturated fat, unsaturated fat and trans fat. Each type of fat will be described in detail in future health articles.

Do you know?

Look out for the Healthier Oil Label issued by Health Promotion Board across our outlets!

Reference: Healthhub.sg. (2018). Getting the Fats Right!. [online] Available at: https://www.healthhub.sg/live-healthy/458/Getting%20the%20Fats%20Right!

Introduction to Protein

All cells and tissues contain protein. Therefore, proteins are important in the growth and repair of the body. Proteins are large molecules made up of chains of amino acids, which are our body’s building blocks used to make muscle, skin and various molecules that serve many important functions. However, not all amino acid can be made by the body and we need to obtain essential amino acid from our diet.

Consequences of low protein intake

Inadequate intake of protein is associated with increased risk of sarcopenia, an age-related decline in skeletal muscle mass and strength that result in decreased mobility and increased risk of injury. In addition, low intake of protein is associated with low immunity and greater risk of bone fractures.

How much protein do I need?

Based on the recommended dietary allowance (RDA) by Health Promotion Board (HPB), the daily protein requirement of normal healthy individuals in men and women aged 18 and above is 68g and 58g respectively. There is an extra requirement for pregnant and lactating women (first 6 months) – an additional 9g and 25g of protein respectively.

Do you know?

The most abundant compound in the body is water, followed by protein.

Reference: Lonnie, M., Hooker, E., Brunstrom, J., Corfe, B., Green, M., Watson, A., Williams, E., Stevenson, E., Penson, S. and Johnstone, A., 2018. Protein for life: Review of optimal protein intake, sustainable dietary sources and the effect on appetite in ageing adults. Nutrients, 10(3), p.360.

Carbohydrate and Added Sugars

Capture

Carbohydrates are widely known to provide energy for the body. Our body breaks down the carbohydrate into glucose, which powers everything we do. Carbohydrates are subdivided into several categories – sugars, starches and fibre.

Sugars

Sugars are found naturally in food like fruits and milk products. Sugars are added during food processing to improve shelf life and taste of food and they are referred to as added sugars. It is not a secret that high consumption of sugars, especially added sugars, are bad for health and can lead to obesity and diabetes. In addition, added sugars are empty calories – it provides zero nutritional value but increases calorie intake. Excess calories will be stored as fat.

Added Sugars

Based on the Health Promotion Board, it is recommended to take no more than 8 to 11 teaspoons (40 to 55g) of added sugar a day. However, Singaporeans are consuming 60g of added sugar daily – according to the National Nutrition Survey conducted in 2018. One could start reducing their sugar intake by asking for less sugar (siu dai) in kopi or teh, or choose drinks with Health Promotion Board “Lower in Sugar” Healthier Choice Symbol (HCS).

Do you know?

All drink stalls in Food Canopy offer “Lower in Sugar” HCS drinks.

 

Reference: Erickson, J. and Slavin, J. (2015). Total, Added, and Free Sugars: Are Restrictive Guidelines Science-Based or Achievable?. [online] NCBI. Available at: http://Total, Added, and Free Sugars: Are Restrictive Guidelines Science-Based or Achievable? [Accessed 11 Apr. 2019].

Introduction to Calories

Like all living organisms, the human body needs fuel to function and the fuel is coined as calories. Many may wonder: What exactly are calories? A calorie is a unit of energy. From a nutrition perspective, sources of calories come from all types of food – carbohydrates, proteins, fats and sugar – and they are important fuels for the body to perform tasks like breathing.

How many calories does my body need?

On average, the recommended daily calorie intake for an adult man is 2,200 calories while an adult woman needs about 1,800 calories. Active people would require more calories than a person that lead a sedentary lifestyle.

Calories and weight loss

Counting calories is one way to monitor weight loss. Excessive calorie intake is stored as fat in the body while cutting down calories can help people to lose weight. However, if our calorie consumption is too low or too high, there may be health complications in the long run. Although counting and cutting calories can be a practical approach to weight loss, it is important to have a well-balanced diet to stay healthy.

Do you know?

Food sold in Food Canopy is labelled with their respective calorie count.

 

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