It is no secret that food plays an intrinsic part in the lives of many Singaporeans. We are a nation built upon the love of food – be it planning for an elaborate celebratory meal, or looking for a quick bite, the plethora of choices has allowed the average citizen to develop a more discerning palate.

The crux of the issue for most of us lies in the importance we place in the taste of the food above all else. Would you rather indulge in some good ol’ char kway teow or have a bowl of salad? If you picked the former, you are not alone. It is this incessant struggle between tasty and healthy food that the Health Promotion Board (HPB) seeks to address with its latest initiative: The Healthy Bowl Campaign.

Over the following months, more than 30 selected F&B outlets in Singapore will be rolling out healthy wholegrain rice bowls in four appetising flavours: salmon, chicken, turkey, and vegetarian. It doesn’t matter if you are a fitness junkie, a working professional, or a self-proclaimed junk food connoisseur – as long as you are a fan of yummy and honest food, these healthy bowls are perfect for you!

Some of you may be curious as to why this initiative is centred around wholegrain rice. Much healthier than white rice, wholegrain options contain higher dietary fibre, iron, and zinc. Consuming a diet rich in wholegrains, such as brown rice, is beneficial to health as it may lower the risk of heart disease, diabetes and certain cancers. It can also help in weight management. With all these benefits, it is no wonder that an increasing number of Singaporeans are swapping over to this more nutritious variant!

Naturel brand wholegrain rice, in particular, is naturally cholesterol-free and gluten-free. One serving of rice (150g) provides 300 percent daily wholegrain requirement (source: Lam Soon Group). Wholegrain rice has lower GI compared to white rice too, meaning that these Healthy Bowls can help those with diabetes to control blood glucose level as well.

The following healthy wholegrain bowls are the result of a careful and thorough creation process by Chef Johnathan. The main takeaway of these bowls is simple: to create visually appealing food that is equally tantalising in taste, and made available to all at an affordable price. By cooking them simply, the hope is to familiarise locals with the natural flavours of quality ingredients.

Each bowl contains a satisfying serving of your protein of choice, a generous helping of garden-plucked vegetables in a variety of vivid hues, topped with a luscious sous vide-styled egg atop light and fragrant wholegrain rice. As the recipes have been pre-analysed by the Health Promotion Board (HPB) under the Healthier Dining Programme (HDP) guidelines, the bowls contain sufficient nutritional benefit while remaining less than 600 calories. With such salubrious options available at affordable prices, eating healthier has never been this easy!

Salmon

The reigning favourite according to customers surveyed, the Salmon Healthy Bowl is the ideal choice for many with its more intense flavour and textural contrast. Available in both cooked and raw forms, this wholegrain bowl evokes flavours reminiscent of its Scandinavian and Japanese counterparts.

For the latter, you can expect a light, refreshing, almost salad-like bowl that is an excellent meal option during hot and humid days. Conversely, the cooked alternative has a lush slab of salmon as its centrepiece, and is complemented by a drizzle of creamy miso sauce.

US Chicken

Featuring a cut of lean US-imported chicken, this recipe ensures that you are still able to savour the tenderness of the protein without incurring extra calories from fattier bits. If you are worried about your palate being unaccustomed to the taste profile of these bowls, try this bowl first: the specific vegetable and spice complements are selected as a loose homage to the local delicacy, chicken rice.

US Turkey

A leaner cut than chicken, turkey gets a bad reputation for being a bland and dry alternative. However, thanks to the recipe created by Chef Johnathan, the protein maintains a moist suppleness that pairs wonderfully with the crunch from the greens and bite of the wholegrain base. For those already on a clean eating lifestyle or have a more sensitive disposition, this is the pick for you!

Vegetarian

It is easy to dismiss vegetarian options as being uninspired secondary substitutes, but thanks to Chef Johnathan’s diligence, the result is a convergence of striking flavours that unequivocally rivals non-vegetarian alternatives. Each bite of the wholegrain rice with vegetables such as red cabbage, bell pepper and iceburg lettuce brings about a meticulously curated taste profile meant to reinvigorate you; as an added twist, a pinch of paprika is added for that extra spicy bite.

These Healthy Bowls are just the beginning of HPB’s efforts to encourage Singaporeans to adopt healthier lifestyles. In 2020, the Healthier Dining Programme will work with partners to explore additional pre-analysed recipes incorporating healthier ingredients such as wholegrain bread and noodles, and lower-sugar beverages and desserts. Together with the HPB’s Healthier Ingredient Development Scheme (HIDS) suppliers’ lower-sugar desserts by Woah! Protein and Udders Ice Cream, we already have access to healthier ice creams that are as delectable as their normal variants but with less calories!

Where to find these healthy and wholesome rice bowls in Singapore

1. Sunray Café – 1 outlet (www.sunray.sg)
Address: 79 Brighton Crescent, Singapore 559218

2. Caffe Pralet – 1 outlet (www.caffepralet.com.sg)
Address: 17 Eng Hoon St, #01-04 Eng Hoon Mansions, Singapore 169767

3. Deja Brew – 1 outlet (www.dejabrew.com.sg )
Address: 1 Straits Boulevard, #01-02 Singapore Chinese Cultural Centre, Singapore 018906

4. Huggs Epigram @ URA (www.huggscoffee.com)
Address: 45 Maxwell Rd, #01-01 The URA Centre, Singapore 069118

5. Huggs @ OUE Downtown (www.huggscoffee.com)
Address: 6 Shenton Way, Level 30 OUE Downtown Two, Singapore 068809

Coming in 2020:

1. Asia Food Cafeteria – 7 outlets

2. Gim Tim – 1 outlet (www.gimtim.com.sg)
Address: Blk 157, Ang Mo Kio Avenue 4 #01-546 Singapore 560157

3. Imperial Court – 1 outlet
Address: 190 Ang Mo Kio Avenue 8, #03-01 The Grassroots’ Club, Singapore 568046

4. Tim Delight – 1 outlet (www.timdelight.com)

5. Qian Xi Restaurant – 10 outlets (www.qianxi.com.sg/contact-us)

6. Kei Kaisendon – 5 outlets (www.keikaisendon.com/#findus)

7. Ahmad Power Nasi Ayam – 1 outlet
Address: Blk 285 Yishun Ave 6 #01-02, Singapore 760285

Where to find Woah! Protein Lower Sugar Ice Cream in Singapore

Outlets

Marina One, 5 Straits View #B2-17 (Marina One The Heart)

Raffles Place, 5 Raffles Place, #B1-19 (Raffles Place MRT Xchange)

Also available at

Supermarkets – Ecellente at Capitol Piazza, RedMan at Bedok Heartbeat

Online – WoahGroup, Redmart, Shopee & Qoo10

How to Participate in the Healthy Bowl Campaign for F&B Operators

Contact

Ambassador – Healthy Bowl Campaign
Tel: +65 6372 8825 | 8826 | 8827
WhatsApp: +65 8588 7808

Say goodbye to the days of monotonous meal planning. With each Healthy Bowl featuring a deliberate mix of protein, vegetables, and a wholegrain carb base, whether you are Team Salmon or Team Turkey, you will still get your daily nutritional intake for well within your daily calorie limit.

The next time you’re too busy or tired to cook, just on head down to any participating F&B outlet to grab a Healthy Bowl. It is a quick and fuss-free way to satiate your hunger, and better yet, you get a delicious meal while keeping to a healthy lifestyle; a definite win-win situation. Tasty food can be healthier too!

Check out the list of HPB’s Healthier Dining Programme Partners at www.hpb.gov.sg/hdp.

This post was brought to you by Health Promotion Board Singapore.

Many of us have a morning routine that we are used to doing on a daily basis. Need that cuppa to perk yourself up before heading out to work? How about dragging yourself to the gym before breakfast to get that workout done first thing in the morning?

If one of these scenarios sounds familiar to you, then it is time to break that habit. It is important to set aside time for breakfast to ensure that you have enough fuel to start your day right.

Here are 7 Things You Should Never Do On An Empty Stomach, because they may cause you discomfort and even health issues in the long run.

#1 DRINK ALCOHOL

Those who have tried drinking on an empty stomach would know that it gets them intoxicated much faster. Alcohol goes into the bloodstream at a faster pace and spreads throughout the body quickly.

If you do not wish to end up with a much-dreaded hangover the next say, have a proper meal before you drink.

#2 DRINK COFFEE OR TEA

This is probably the hardest to control of all. To many of us working adults, we really need that cup of caffeine as a morning booster to get through the day. We aren’t saying that you have to stop consuming coffee altogether—just have it after breakfast.

Drinking coffee or tea on an empty stomach increases your stomach’s acid levels and give way to vomiting or constipation issues.

#3 GO TO THE GYM

Nope, you do not lose more weight by exercising on an empty stomach. In fact, you lose muscle mass when you work out on an empty stomach when you do heavy workouts.

Our bodies need proper nutrition with the right amount of fat and protein, so an attempt to exercise without eating will increase your chances of passing out.

Photo Credit: 3babak

#4 TAKE YOUR MEDICINE

There are some medicines to be taken before food but most will require you to take them after a meal. Unless specifically stated by the doctor, it is not wise to consume them on an empty stomach.

You may experience nausea or cramps if you take your medicine before meals as pills can mess with your intestinal lining. Taking medication after food will help your body absorb the pills better.

#5 CONSUME ACIDIC FOOD/FRUITS

Certain food or fruits have chemical properties in them that react badly with your stomach’s acidic juices. Eating tomatoes on an empty stomach create insoluble gels which lead to stomach calculus or also known as ‘stomach stones’.

Bananas are rich in magnesium and consuming the fruit when you are hungry will create an imbalance between magnesium and calcium levels in the body. Other types of food you should avoid include orange, milk and yogurt.

Photo Credit: Appetite For Health

#6 EAT TOO MUCH SUGAR

Your body absorbs sugar quickly when you eat them on an empty stomach, causing a spike in blood sugar levels. High blood sugar increases the risk of damaged cells in your blood vessels.

#7 TRAVEL

You can get nausea or motion sickness when traveling on an empty stomach, especially if it involves traveling long distance such as a road trip. Do not go hungry if you want to keep your energy going throughout the day!

For the fitness junkies, the buff lords and even those who take short walks every now and then post-dinner, a pat on the back for you lot because you belong to the Team More tribe—that is, the group of people who maintain a healthy lifestyle through constant and consistent exercise.

Keeping to strict diets and regular exercise routines may seem like an impossible feat by the vast majority—especially for folks like us who would much rather ‘enjoy’ life with our long afternoon naps and regular suppers—but all it really takes is discipline and a clear goal.

But keeping fit and being active goes far beyond just hitting the gym and counting your calories day by day. In fact, there are several ways and things that you can do to switch up your fitness routine without compromising quality time with your family, overspending and more importantly, sacrificing fun.

#1 PICK UP A SPORT AND COMMIT TO IT

While going for evening walks and early-morning gym sessions may be awesome, it does require quite a bit of discipline and self-motivation day to day. You wake up earlier than everyone else, only to subject yourself to discomfort in the form of perspiration and muscular aches—it really isn’t easy.

Gym junkies may enjoy the grind, but many of us would much rather go for easier, less painful alternatives. Which is why, our advice to you is to pick up a sport such as playing football, basketball or even tennis and include your friends and family while you’re at it. A game that heavily relies on high-intensity cardio, football is a great form of recreation that keeps you fit and is a lot of fun.

It is a great way to perk up your usual mundane gym routines because the game fosters stronger bonds between friends, guarantees a good workout and is something that you can look forward to each week.

#2 GO ON WEEKLY HIKING TRIPS

Singapore may not boast a wide array of trekking trails but there are still a fair few worth visiting. If you’re the only one in your family or group of friends who’s into upkeeping a healthy lifestyle, then why not try persuading your family and friends to go on a hiking trip?

Besides being able to bond with your loved ones through a serene tour of Singapore’s nature trails, you’ll find that hiking is a great way to shed some calories too! Plus the activity itself falls under the moderate intensity range meaning that anyone–regardless of age and fitness level—can do it.

#3 SWITCH UP YOUR EXERCISE ROUTINE — DO HIGH-INTENSITY EXERCISES

For the hardcore gym enthusiasts, we know that you’re all about lifting heavy and packing muscles. But while a monster physique is great for strength building in general (and to look at), it is also good to introduce circuit training and cardio every now and then as a means to form a balance between physical strength and cardiovascular endurance.

Instead of purely hitting the iron, set aside some time during your weekly routine for a high-intensity cardio session. Many people shun the idea of it because of the feeling after, which is—more often than not—pretty dreadful, but truth be told, it is perhaps the most effective way to keep physically fit.

Minimal time spent, maximum effort and surefire results, high-intensity interval training or ‘HIIT’ is a common training regime that fitness enthusiasts include into their exercise routine to not only boost their cardiovascular strength but also to burn fat fast.

#4 SIGN UP FOR A MARATHON BECAUSE #YOLO

When it comes to fitness, we like to constantly challenge ourselves by pushing our threshold little by little each day and one way that helps us ensure that is by signing up for annual marathons and fitness-related events. And no we don’t mean one of those short 5-kilometre fun runs, we’re talking about the full-on, body-shattering full marathons.

Yes, the experience will be painful (that’s a given) but the beauty is in the months of preparation leading up to the race, the sense of accomplishment that comes with completing it as well as the physical changes you’ll likely see happen to your body. Many might say that we are insane, but we are just firm believers of #YOLO.

#5 MEAL PREP — EAT CLEAN AND STAY LEAN

When it comes to staying in shape, any fitness manual will tell you that physical exercises at the gym only accounts for a small part while most of the work done in losing body fat is actually in managing what we consume. To put it simply, you can’t expect to keep in shape, let alone achieve your dream beach bod, if you continue to eat junk food.

Eating healthy goes hand-in-hand with keeping active but you also have to know the right types of food to eat. To cut cost and more importantly to be in full control of what we put into our bodies, we tend to resort to meal prepping.

Meal prepping is a fantastic way to be in full control of your diet in terms of the ingredients used and portions sizes without blowing a hole in your wallet. Recipe options are endless and meal prepping goes far beyond steamed vegetables and boiled chicken breast.

#6 CHEAT DAYS ARE A MUST

Strict diets aside, we always make it a point to dedicate one day per week to indulge in our favourite foods. We’re talking about not-so-healthy noshes such as fried chicken, pizza, char kway teow, and every possible thing that hardcore Team Less people will warn you against.

The rationale is striking a balance. There has to be a balance between doing what makes you happy and doing what is best for your body which, in our case, allowing ourselves one day of the week to feast on indulgent treats. Not only does it keep your cravings at bay, it also gives you something to look forward to during the week!

In fact, seeing as to how healthy living is becoming a huge thing among Singaporeans, many hawkers even offer healthier options to some of our all-time favourite local treats nowadays. Think staple dishes that come with lower-calories, healthier oils and wholegrain alternatives as opposed to regular, high sugar versions.

Whether you belong to Team More or Team Less, you can just as effectively maintain a healthy diet and a gorgeous figure. All it takes is a few small changes to your lifestyle and your eating habits and you’ll be well on your way.

Feeling confused as to which camp you belong to? You can take this short quiz to find out which team you belong to.

And don’t forget to head down to the official showdown between Team More and Team Less happening at Raffles Place Park on 1 Aug and 2 Aug 2018 between 11am to 7.30pm. There will be loads of prizes to be won and team collectables to be taken home, so don’t miss out on a dose of healthy competition!

This post is brought to you by Health Promotion Board.