dietitian

Have you checked on your seniors today?

Have you heard of the ‘Tea and Toast Syndrome’? It is a form of malnutrition found in older adults. It could be resulted from an inability or lack of desire to prepare food. Especially in an aging population where we live in, it could be a great concern.

If one becomes less active while entering the golden years, lesser calories will be required as well. This might eventually lead to a lower motivation to whip up a nutritious meal. Of course, there would be other factors like poor access to economical foods, mobility and existing health conditions.  This means that one would probably turn to no-fuss, ready-to-eat foods like literally… tea and toast as an alternative.

An everyday diet of just tea and toast will result in vitamin and mineral deficiencies, that would eventually lead to malnutrition. Caregivers should always check on the elderly to get their regular nutrient-dense meals in check. When always in doubt, seek help from a qualified healthcare provider.

What you need to know about hydration

Feeling the heat? The mix of sunshine and rain would be staying around for some time in tropical island Singapore. While humidity is at its peak, we tend to sweat a lot more than usual. Water loss not only comes from sweat but also in other forms like urine.

Our body contains more than 50% of water. Our brain contains water. Our heart contains water. Our skin, muscles, kidneys, lungs and even our bones are composed of water. It is CLEARLY why staying hydrated is important.  

Here are some key reasons for you to stay hydrated:

1. Gut Health: Water is like a river in our gut. It transports not only food while it gets digested, but also waste out of our body. Having a tough time in the toilet? Maybe you would like to drink more water.

2. Those guns right there sis and bruh: Not recovering well from your last workout? Water transports nutrients for muscle recovery. It could be a lack of water.

3. Joint Lubrication: Water lubricates the joints. Hydration plays a factor in joint health.

4. Let that skin glow: Because the skin is the largest organ and it contains 70% water, you want to get that hydration flow to get supple skin.

So the big question is, how much water should I drink?

IT REALLY DEPENDS.

There is no one size fits all answer. Everyone has different requirements. The best way is to check your urine colour. If it is a straw pale yellow colour, you are in check. Once again, you need to listen to your body and ask a healthcare professional if you are still in doubt!



6 Dining Out Health Hacks

These days, ‘upsizing’ has surpassed fast-food restaurants. From Japanese donburi bowls to soups where you could get an extra helping of noodles, the options are endless. “Value meals” in jumbo sizes are easy to over indulge and often, it means more sauces, cream and butter to create flavour bombs.

These are 6 suggestions that you could adopt while dining out to keep health goals in check.

#1 Avoid starters that are deep-fried or dressed in creamy sauces
Anything that is high in fat would actually keep us full. High-fat foods delay stomach emptying and therefore leaves you less space to consume what your body actually needs – essential nutrients; especially those that are from fruits and vegetables. Go for clear soups, greek yoghurt, a refreshing vegetable salad drizzled with lime or lemon dressing or a handful of mixed nuts.

#2 Vegetarian options are not always healthier
Yes, you heard us right. Tell your partner, your classmate and everyone else. Mock meat burgers to acai berry bowls are trending but, just because they are vegetarian, that does not mean they are off the hook being high in calories. Steer away from dishes that are covered in melted cheese or cooked with coconut milk, that is high in saturated “bad” fat.

#3 You do not have to forgo your dessert
Yaaaaaaas to desserts. If you are on Team Dessert, good news. There are hearty options out there like sorbets and even meringues. If you like fruits, puddings are generally fine. Of course, who would say no to rich chocolate cakes?! Share the guilty pleasure with your BFF.

#4 Tabao like a boss
Be a Karen. If you cannot finish your food, gurrll get a takeaway box. Not only you are helping the environment by reducing food wastage but also saving your pockets.

#5 Mindful eating aka take your time
Our brain takes about 20 minutes to register that we are full. Take your time to eat so that you do not overeat.

#6 Eat at Food Canopy outlets
Prefer to eat at a food court? Food Canopy outlets have not only your calories in check but also offer a wide variety of cuisines to choose from. Also, do pop by the CAN stations (health corners) for your BMI checked! Don’t say bojio.