Healthy Eating For Kids

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Saturday 16 November 2013

Goodness of Mushrooms

Mushrooms have been scientifically proven to activate and strengthen different elements of the immune system, providing stronger resistance against illnesses while also allowing for quicker recovery from illnesses.  Mushroom also boost "qi" (energy) to strengthen our body's constitution, which in turn improves immunity.

One area that has been gaining popularity and credibility is the use of medicinal mushrooms. Mushrooms have long been used for medicinal purposes in countries like China and Japan.  Through modern biomedical and scientific studies, mushrooms' medicinal qualities and efficacies are continually being unveiled and validated.  Mushroom beta-glucans are one of the active compounds that have been studied and found to be effective in strengthening our immune system.

Monday 14 October 2013

Eating Fish Leading to Long Lives

Because of its high amount of Omega-3 fatty acids, taurine and minerals, scientific studies suggest that fish should be consumed at least twice a week for positive brain, heart and bone development.

Low Calories

Comparing with other high-protein foods, such as meat or poultry, fish has low calorie so that eating more is a guilt-free indulgence.  For fatty fishes such as salmon and mackerel, there are approximately less than 200 calories per 100 gram of fish.  For leaner fishes such as cod, flounder and sole, there are approximately less than 100 calories per 100 gram of fish.  Therefore, for people on diet, fish is the top food of choice. 

Super Protein

The other factor that makes fish so appealing is the presence of high quality protein and essential amino acids, making it undeniably nutritious.  A 100 gram serving provides one third the protein that you would need a day.  Moreover, as fish is easier to digest because of less connective tissues than red meats, it is a great source of food for the young and elderly.


As fat is the common enemy, doctors and nutritionists highly recommend that we reduce our total fat intake to less than 30% of the calories consumed.  So, it is better to eat more fish as it contains less than 5% total fat.  Even the fattiest fish such as mackerel, herring and king salmon have between 10 - 15% total fat only.  In general, the "whiter" the flesh of the fish, e.g. in cod or flounder, the less fat it contains.  


There are plenty of scientific evidence that Omega-3 fatty acids are significant in reducing heart diseases.  Scientific studies showed that Omega-3 fatty acids make it harder for blood to clot, therefore reducing the chance of blocked blood vessels.  As beneficial amounts of Omega-3 fatty acids are found almost exclusively in fish, therefore a diet rich in fish can lead to reduced chances of heart diseases.

Wednesday 18 September 2013

Tips for a Healthy Diet

We have to eat right to prevent or delay chronic diseases.

Here are 6 tips:

1. Include more whole grains in your daily diet.

2. Get your essential vitamins, minerals and fibre with 2 servings of fruits and vegetables.

3. Build strong bones and lower risk of osteoporosis with daily doses of low fat dairy products.

4. Reduce "bad" cholesterol by replacing saturated fats with monounsaturated fats and polysaturated fats.

5. Cut down on salt, use more natural seasonings such as juices, herbs and spices.

6. Check food labels to make sure you get your necessary nutrients.

A healthy diet gives a healthy you!

Sunday 14 July 2013

Benefits of Aloe Vera

Research has shown that aloe vera provides healing properties and boosting overall health.

Benefits of Aloe Vera:

1. Reduces and stops inflammation internally and externally.

2. Oxygenates blood, energises cells, hydrates skin and repairs skin tissue.

3. Heals digestive problems like irritable bowel syndrome and constipation.

4. Expels waste in the intestinal tract and helps balance the acid in our body.

5. Boosts cardiovascular performance and physical endurance.

Friday 12 July 2013

Strawberries - Good For Your Health

Strawberries are known as rich source of Vitamin C long ago.


Scientists have recently found that the strawberries are also crucial in activating a protein in our bodies that help reduce blood lipids and cholesterol.   Blood lipids and cholesterol are two things that are known to lead to heart problems. 

The activated protein is called Nrf2 and it is found to increase antioxidant qualities.

These findings were revealed at the recent conference for Society for Free Radical Research in London. 

Another study also showed that mature adults who consumed at least two servings of strawberries a week were slower to experience memory decline, which is a key symptom of Alzheimer's disease.

Wednesday 10 July 2013

Phytochemicals in Foods

Phytochemicals are thousands of naturally occurring chemicals found in our daily fruits, vegetables and grains.

Do all plants contain phytochemicals ?

Yes, but in varying amounts.

What are Phytochemicals ?

Phytochemicals are chemical compounds that are naturally found in common fruits, vegetables and grains that we consume. 

Some of these chemical compounds give these foods their attractive flavours and smell.  For example, the pungent taste and smell of garlic, shallots and onion.

Some phytochemicals such as anthocyanidins give foods their distinctive colour.  For examples, cherries red and blueberries blue.

Some phytochemicals protect plants and fruits by repelling insects.

There are around four thousand known phytochemicals.  Some are beneficial to humans by acting as antioxidants that dispose cell-damaging free radicals.  But some are known to be toxic, such as those found in poisonous mushrooms.

What are some popular sources of antioxidants ?
Fruits and vegetables such as guavas, lady's fingers and plums are known to be rich sources of antioxidants.  Tubers like yam and beetroot, which are starchy and high in carbohydrates, are also rich in antioxidants.

Should we focus on any single food to get most out of phytochemicals ?

No.  Scientists agree that no single food group is going to work miracles for our health as these substances work in synergy and in conjunction with other food  compounds such as fibres, vitamins and minerals to be beneficial to our bodies.

Sunday 7 July 2013

Are Energy Drinks Good for You?

Energy drinks are popular with students coping with examinations, working adults preparing with presentations, national servicemen before IPPT and even clubbers wanting to last all night on the dance floor.

What are in these energy drinks?

Some of these drinks claim to provide more than just energy.  Some even claim to boost libido for those people wishing "to go the distance".  All these drinks, whether they are sugary or peppery, are said to contain "energy boosting" chemicals such as tyrosine, caffeine, Vitamin B, taurine, phenylalanine, and herbs like ginseng and guarana.

Are the ingredients harmful?

Since the main ingredient of most energy drinks is caffeine, it is wise to drink in moderation.  A typical energy drink contains 10 to 12 grams of sugar per 100 ml (a can is usually 250 ml), but most of the "buzz" you obtain is from caffeine.  The caffeine content is usually two to three cups of strong coffee.  The concentrated dose of caffeine in an energy drink may cause stomach upsets, insomnia or make you easily agitated.

What else should you be concerned with?

The high sugar content means energy drinks should be consumed with moderation.  Taking too much sugar has been linked to problems such as tooth decay, diabetes and spiked insulin levels.  Depending on your body's reaction, there may be other side effects such as irritability, restlessness, nervousness and high blood pressure.

What are good alternatives to energy drinks?

Good alternatives are flesh fruits juices from orange, starfruit, apple, figs and dates, flavoured yogurt or any smoothie made with real fruits. 

At the very least, a cup of water makes a better energy supplement than a sugary energy drink.