Eat Right ! FUEL YOUR BODY!
Plant-y to go around
Based on the World Health Organization’s recommendations, fi ve servings of fruits and
veggies are what we ought to strive for to
keep health problems like heart disease and stroke at bay. New research fi ndings published
in the journal Nutrients revealed that plant- based diets also boosted performance and
recovery in athletes, which explains why more are turning toward a vegan diet. To meet this rising demand, Marks & Spencer recently launched a collection of dairy-free plant-based ready meals, salads and snacks made from plant proteins. Think Caulifl ower
Popcorn ($11.90), Sweetcorn & Chickpea Burger ($12.90) and BBQ Pulled Jackfruit
Pizza ($12.90). Available at Marks & Spencer Wheelock Place and VivoCity.
Eat Right News
Break It Down: THE FOOD HANGOVER
A big meal can make you just as headachy and bloat ed as overdoing alcohol. Author, scientist and nutritional consult Dr Susan Kleiner explains how to bounce back.
Step 1: MOVEMENT IS MANDATORY
Overeating slows digestion, which is why you feel so stuff ed and sluggish, explains Dr Kleiner, the owner of High Performance Nutrition. Plus, salty and sugary foods pull fluid from your cells, throwing off their levels. To off set these eff ects, get active. “Just taking a walk after eating helps restore cells’ fl uid and revs metabolism, so you’ll feel better faster,” she says.
Step 2 : SIP SMARTLY
“Drinking water keeps digestion moving and helps your cells’ fl uid levels stay stable,” Dr Kleiner says. Sip 120 to 240ml of water after each cocktail or glass of wine. Also smart: Skip the digestif. In a study in the British Medical Journal, participants who drank wine or cherry schnapps after a heavy meal digested their food more slowly than those who drank water.
Step 3 : EAT MORE, NOT LESS
Your instinct is to choose ultralight meals the next day to “make up” for a feast. But if you do, you’ll wind up hungry – and tempted to overdo it again. “Eat normally, focusing on foods that are high in insoluble fi bre and low in fat, like vegetables or legumes,” Dr Kleiner says. This type of fi ber revs digestion (fat slows it), helping you recover.
Step 1: MOVEMENT IS MANDATORY
Overeating slows digestion, which is why you feel so stuff ed and sluggish, explains Dr Kleiner, the owner of High Performance Nutrition. Plus, salty and sugary foods pull fluid from your cells, throwing off their levels. To off set these eff ects, get active. “Just taking a walk after eating helps restore cells’ fl uid and revs metabolism, so you’ll feel better faster,” she says.
Step 2 : SIP SMARTLY
“Drinking water keeps digestion moving and helps your cells’ fl uid levels stay stable,” Dr Kleiner says. Sip 120 to 240ml of water after each cocktail or glass of wine. Also smart: Skip the digestif. In a study in the British Medical Journal, participants who drank wine or cherry schnapps after a heavy meal digested their food more slowly than those who drank water.
Step 3 : EAT MORE, NOT LESS
Your instinct is to choose ultralight meals the next day to “make up” for a feast. But if you do, you’ll wind up hungry – and tempted to overdo it again. “Eat normally, focusing on foods that are high in insoluble fi bre and low in fat, like vegetables or legumes,” Dr Kleiner says. This type of fi ber revs digestion (fat slows it), helping you recover.
Eat Right Shop
THE INSIDE SCOOP
With healthier options now readily available, satisfying
your craving for the anytime treat is as easy as pie.
You will be hard-pressed to fi nd someone who doesn’t like ice cream or its variants. After all, the year- round treat really does make one happy – a team of neuroscientists at the Institute of Psychiatry in London found out in a 2005 study that a spoonful of ice cream actually lights up the pleasure centre in the brain – and brings welcome relief from the heat. (An aside to all the strict dieters out there: It is okay to eat ice cream occasionally
You will be hard-pressed to fi nd someone who doesn’t like ice cream or its variants. After all, the year- round treat really does make one happy – a team of neuroscientists at the Institute of Psychiatry in London found out in a 2005 study that a spoonful of ice cream actually lights up the pleasure centre in the brain – and brings welcome relief from the heat. (An aside to all the strict dieters out there: It is okay to eat ice cream occasionally
– research shows that total deprivation doesn’t work anyway!) As with all things sweet though, moderation is key. Better yet, scan the label and make a healthier, more informed choice: a 91g to 100g serving (about a scoop) should not contain more than 250 calories and 15g of fat, says Jaclyn Reutens, clinical dietitian at Aptima Nutrition & Sports Consultants. We’ve curated eight of the best that hit the sweet spot without adding to your waistline – just be sure to stick to one serving!
SOYATO SOYA-BASED
ICE CREAM
Labelled a healthier choice by the HPB, Soyato’s luscious soya-based treats are made using only natural, plant-based ingredients and contain 100 calories per serving. AVAILABLE AT
Major supermarkets
SMOOY SOFT SERVE
Good for more than its gluten-free frozen yogurt, Smooy off ers low-fat soft-serve ice cream high in prebiotics and fi bre. Great for gut health, the soft serve comes in two classic fl avours: Vanilla and Chocolate. Just watch your choice of toppings and avoid anything that’s high in sugar.
AVAILABLE AT Smooy at #03-28 OUE Downtown Gallery, #03-07 Jem, #01-19 Sun Plaza and #01-105 Our Tampines Hub
AVAILABLE AT Smooy at #03-28 OUE Downtown Gallery, #03-07 Jem, #01-19 Sun Plaza and #01-105 Our Tampines Hub
BEN & JERRY’S MOO-PHORIA! RANGE
Popular ice-cream brand Ben & Jerry’s has hopped on the healthy-eating bandwagon with Moo-phoria!, its new range of low-calorie, low-fat ice cream made using organic skimmed milk. Each serving contains 150 to 160 calories and is said to have 36 per cent less fat than your average scoop. In three fl avours: Chocolate Cookie Aff air, Caramel Cookie Fix and P.B. Dough.
AVAILABLE AT NTUC Fairprice
CALLERY’S ICE CREAM
The homegrown brand is a heaven-send for anyone with a sweet tooth; one serving (65g) of its Vanilla Bean ice cream has a mere 59 calories – even less than an apple! Thanks to its use of the natural sweetener erythritol – an additive approved by the Agri-food and Veterinary Authority of Singapore and recognised as safe for consumption by the United States Food and Drug Administration – Callery’s off erings are safe for diabetics as well. There are two other flavours: Belgian Dark Chocolate (72 calories per serving) and Strawberries & Creme (61 calories per serving).
AVAILABLE AT NTUC Fairprice Finest, Redmart (www.redmart.com) and Oddle (www.oddle.com), and via Grabfood, Deliveroo and Honestbee
SUGALIGHT ICE CREAM
Awarded the HPB’s “Healthier Snack” logo, Sugalight’s selection of ice cream is sugar- free – the brand uses xylitol and maltitol, natural sugar substitutes approved by the HPB – and low in fat (8 per cent). Bonus: the ice creams also boast a high prebiotic content, which is benefi cial for gut health.
AVAILABLE AT Partner cafes (visit www. sugalight.com for a complete listing) and www.better4u.sg
AVAILABLE AT Partner cafes (visit www. sugalight.com for a complete listing) and www.better4u.sg
ALFERO ARTISAN GELATO SORBETS
Alfero Artisan Gelato off ers another option for vegans and the gluten-intolerant in the form of its dairy-free sorbets. While sorbets usually come in fruity fl avours, the ones here are versions of the brand’s signature gelato fl avours, Dark Cacao and Hazelnut. More creamy than icy in texture, the refreshing off erings really take to the palate. Don’t take too long with photos though: the 96 per cent fat-free sorbet should be eaten quickly, as it melts fast due to the absence of preservatives.
Alfero Artisan Gelato off ers another option for vegans and the gluten-intolerant in the form of its dairy-free sorbets. While sorbets usually come in fruity fl avours, the ones here are versions of the brand’s signature gelato fl avours, Dark Cacao and Hazelnut. More creamy than icy in texture, the refreshing off erings really take to the palate. Don’t take too long with photos though: the 96 per cent fat-free sorbet should be eaten quickly, as it melts fast due to the absence of preservatives.
AVAILABLE AT Alfero Artisan Gelato at Block 81, MacPherson Lane, #01-37
SWENSEN’S GUILT-FREE ICE CREAM RANGE
The fi rst restaurant chain in Singapore to launch an ice- cream range adhering to the nutritional guidelines of the Health Promotion Board’s (HPB) Healthier Dining Programme, Swensen’s uses isomaltulose to keep the sugar content low – up to 39 per cent less than the usual. Currently comprising three fl avours – Vanilla, Chocolate and Strawberry – the Guilt-free range also contains more soluble fi bre, which helps lower cholesterol levels. Have it as a single scoop or a double scoop, or in Swensen’s Build Your Own Sundae.
AVAILABLE AT All Swensen’s outlets
AVAILABLE AT All Swensen’s outlets
SMOOCHT “R’ICE CREAMS”
Great news for vegans and the lactose-intolerant: Artisanal ice-cream parlour Smoocht – the sister brand of Brownice, the fi rst outfi t to off er vegan ice cream in Singapore – serves up “r’ice creams” made with organic brown rice milk instead of fatty dairy, real fruit, pure nut butters and organic cane sugar. With less than 5 per cent fat and 80 to 160 calories per serving, you don’t need to worry about your weight even if you decide to indulge (honestly, it’s hard to resist the good range of unique fl avours!).
AVAILABLE AT Smoocht at #01-03, 8 Sin Ming Road and Block 319, Jurong East Street 31, #01-58
AVAILABLE AT Smoocht at #01-03, 8 Sin Ming Road and Block 319, Jurong East Street 31, #01-58
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