nutritionist

Size does matter?

Do you know that if you are given a larger plate of food or a larger can drink, you would mindlessly eat more?

These days, there are so many food products from burgers to drinks with an upsized option. And clever marketing schemes would also promote that it is better for value!

For instance, if you are given a 500ml can of coconut water, you are likely to finish that can in one sitting. However, if you are only provided a 330ml can of coconut water, you would just be having that amount instead.

If you do not want to mindlessly overeat, choose a smaller package over the larger one. Likewise, choose a smaller plate over a larger one, so that the amount of food looks “more”. And, you might still feel peckish if you place the same quantity of food on a large plate.

Of course, if there is still room for seconds, you may go ahead!

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.

Mental Wellness with Good Nutrition this Festive Week

Selamat Hari Raya Puasa from all of us at Food Canopy. With the festive eating coming your way, there is bound to be anxiety, stress, and expectations when we dine with our family and loved ones. Celebrate mindful eating this festive week ahead.

Eat, but with pace. Especially when breaking fast, we tend to dig into our food with speed. Our brains are only able to register that we are full after 20 minutes. Chew and bite your food. Start with something that requires you to munch more than foods that are easily broken down.

Combat stress with good nutrition. Include a variety of fruits and vegetables as they contain vital vitamins and minerals like vitamin B group, C, calcium magnesium, and zinc which are depleted when we encounter stress on a daily basis.

Also, stay hydrated instead of caffeinated. We would be very dehydrated after a long fast and caffeine from foods like coffee, energy drinks are not going to help as it dehydrates us further.

Lastly, it is a time where we spend quality time with our loved ones. Do not avoid foods as we might crave and overindulge after. Be mindful, slow down, and do not rush. Such baby steps help us with our mental well-being as well.

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!



Asian Sauces and Sodium

Sauces are part and parcel of Asian cuisines. From hoisin to teriyaki, sauces light up our tastebuds – sweet, salty, sour, bitter and umami. That is why, there are countless ways as flavouring agents in soups, or marinades in meats, fish as well as vegetables. However, one major stumbling block would be the heaps of salt (sodium) they contribute.

Most Asian sauces are low in fat and calories. Thus, analysing the total calories that the dish offers, does not provide a fair overall picture.

“The average Singaporean adult consumes 9 grams of salt per day, which is more than the recommended daily intake of 5 grams (this is equivalent to one teaspoon of salt)”, quoted from Health Hub, Health Promotion Board Singapore (HPB).

Other than taste, sodium plays an important role in preserving food. High salt content would mean a longer shelf life even if products are stored unrefrigerated as moisture is being drawn out. Therefore, bacteria and other little pesky microbes would not be able to survive.

Now, let us dive a little deeper into how much Asian sauces we put in our dishes. A serving size would vary from 1 teaspoon (5ml) to 1 tablespoon (20ml). According to the food analysis data provided by HPB’s Energy and Nutrient Composition of Food, 1 serve size (1 tablespoon) of light soy sauce provides a whopping 859.35mg of sodium. That is already four-fifth of a teaspoon! If we study the total calories, it is only 8.5Kcal. And not to mention, fat is negligible as well.

Retrieved from https://focos.hpb.gov.sg/eservices/ENCF/FoodAnalysis.aspx?p=1

Fret not, there are ways to flavour your food.

#1. Use herbs and spices
Herbs and spices not only enhance flavours but also contributes negligible sodium. If swapping out table salt or sauces completely deem impossible, reduce amounts of them and factor in herbs and spices.

#2. Do not add on more table salt
Now, we know that sauces deliver a lot of sodium content, further adding table salt is unnecessary.

#3. Read and compare food labels
If you are comfortable reading food labels, check out the nutrition information label to compare ‘per 100g’ of similar sauce products to make a more informed decision.

Retrieved from Healthhub.sg

#4. ‘Lower in Sodium’ Healthier Choice Symbol (HCS)
If reading food labels is a challenge, look out for the ‘Lower in Sodium’ HCS logo for a healthier alternative and easy way out!

#5. Include food ingredients that contain naturally occurring MSG
Yes, in fact, on a daily basis, foods like tomatoes, cheeses, seaweed and even the yeast that is used to bake delicious loaves of bread contain naturally occurring MSG. While MSG is shamed by the public due to old wives’ tales and myths of hair loss etc., there is no scientific evidence pertaining to that. In fact, introducing MSG could significantly reduce the need to include more table salt or sauces.


Retrieved from https://focos.hpb.gov.sg/eservices/ENCF/FoodAnalysis.aspx?p=1

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.