Have you been eating well over the COVID-19 season? To encourage our Heart Wellness Centre (HWC) clients to continue eating healthy, the HWC team conducted a Healthy Grocery Shopping Contest from 17 Nov 2020 – 1 Dec 2020 to get clients to share their grocery shopping experience by submitting photos of their grocery and a short description on why they chose the items.
Congratulations to the following winners.
Making healthier choices while shopping for grocery is not easy. By introducing the Healthier Choice Symbol (HCS), the Health Promotion Board hopes to empower every individual to make informed food choices. The HCS symbol on packaged food products indicates that they are healthier options and are an easy way for consumers to tell which food products are better for their diet.
Wholemeal bread is rich in fibre, which can help to lower blood cholesterol and promote bowel movement. For a start, you can also combine a slice of white bread and another slice of wholemeal bread to create your sandwich.
Brown Rice Fusili
Wholemeal pasta is one of the healthier noodle alternatives. You may also consider other options such as brown rice vermicelli.
Milk with Plant Sterols
Instead of drinking bubble tea/soft drinks or ordering tea/coffee when you eat out, you can increase your calcium intake by substituting it with milk. Not only does calcium strengthen bones and teeth, but an adequate lifelong intake also reduces the risk of osteoporosis. Plant sterols, on the other hand, can be found naturally in grains, vegetables, fruits, legumes, nuts and seeds. Consuming these foods and those that are fortified with plant sterol may help to lower your cholesterol.
(Fun Fact: the Healthier Choice Symbol was actually created by the Singapore Heart Foundation, and later sold to the Health Promotion Board!)
Green leafy vegetables, such as spinach, are high in fibre, which is beneficial for our gut and heart. Consume a colourful variety of fruit and vegetables to maximise your nutrients intake.
Oily fishes, such as salmon, are rich in Omega-3, which supports your overall heart health.
Nuts are a good source of protein and good fats (e.g. monounsaturated fat). Choose unsalted baked nuts for a healthier option.
High Calcium / Low Fat Milk
Milk (High Calcium, Low Fat) is one of the healthier options to get your calcium fix. If you are lactose intolerant, you can also consider soy milk that is fortified with calcium and vitamin D.
Oats are packed with nutrients such as fibre, vitamins, and antioxidants, which are beneficial for our heart health. In particular, it contains beta-glucan (soluble fibre), which helps to slow digestion, increase satiety, suppress appetite, and lower cholesterol. Choose the unflavoured version for a healthier option.
Tuna in water
Canned tuna in water provides a convenient source of protein and good fats (e.g. omega-3). For a more flavourful option, consider canned tuna in olive oil.