When living in a food cosmopolis like Singapore, finding a meal is no difficult feat. With a plethora of affordable food options at every turn, coupled with hectic lifestyles, eating out becomes a convenient (and often desirable) alternative. However, this convenience comes at a price.

All too often, temptingly sinful options abound, and even if you wish to eat healthier, it can be quite difficult to identify the “healthier” options from the myriad of choices in our food paradise. The result? An increased risk of health problems courtesy of a high-calorie diet and over-eating. A plate or two of char kway teow may not seem like much now, but multiply that over the years and the results won’t be as innocuous.

Thankfully for us, even if we continue to eat out, there is a way to discern which dishes are worthy of a spot at your table. In hopes of promoting a healthier lifestyle for Singaporeans, the Health Promotion Board (HPB) has been expanding its Healthier Dining Programme (HDP) to make healthier food alternatives more widespread and accessible.

If you think this is going to be another spiel about eating your greens and avoiding all indulgences, think again. Instead, consider this: what if we told you that you could have equally healthier food without compromising on taste?

Regardless of your taste preferences, with your favourite brands now offering delectable dishes, each at 500 calories or less – yes, you can enjoy laksa within this range too! – healthier options are becoming increasingly easy to get your hands on! A familiar sight for most, just keep an eye out for Healthier Dining Programme identifiers when you’re next perusing your food options. This way, not only are you treating your body (and taste buds) right, you are also retaking the reins of meal planning without giving up the convenience of dining out. A win-win solution!

Photo credit: Jack’s Place

JACK’S PLACE

Since 1966, homegrown brand, Jack’s Place has been plating up hearty Western fare centred around its core offerings of steaks. Expanding its menu beyond beef cuts, the brand has been pivoting to a healthier angle over the recent years, and has included an assortment of HPB-endorsed healthier dishes in its menu.

There is more to Jack’s Place than just its steaks. Just as appetising an option, salmon steaks have enough heftiness to allow for an equally satisfying mouthfeel. What is more, salmon is lower in calories and saturated fat content, and can improve your heart health with its intrinsic omega-3 and omega-6 fatty acids as well.

In addition, courtesy of the kitchen’s team expertise on the grill, their meticulous heat control mean that Jack’s Place Grilled Salmon Steaks are served with wonderfully seared exteriors complemented with juicy and tender cores.

50 Jurong Gateway Road
JEM, #04-15
Singapore 608549
Tel: +65 6734 8812
Daily: 11am – 10.30pm
Website: www.jacksplace.com.sg
** Multiple outlets islandwide.

MCDONALD’S

Can fast food really be made healthier? As counterintuitive as it may seem, McDonald’s has done just that. Together with HPB’s Healthier Dining Programme, McDonald’s has refined its menu to offer numerous healthier dining options to consumers in Singapore which are healthier, yet still as tasty.

What this means for you as a consumer is that you can now order an entire set meal at McDonald’s that is endorsed as a healthier dining option! For those looking for a fuss-free yet nourishing breakfast, consider going for the Egg McMuffn Meal. Easy on your palate and stomach yet teeming with protein, this wholegrain-based breakfast sandwich contains egg and chicken ham held together with a savoury, melted layer of cheese for a hearty morning pick-me-up.

That’s not all – complete your meal with a warm serving of fresh corn and a steaming hot cup of your preferred source of caffeine. A wholesome meal that fulfils all necessary food groups, who would have thought that a McDonald’s meal could be a healthier option than many traditional breakfast alternatives!

107 North Bridge Road
Funan, #01-16/17/21
Singapore 179105
Tel: +65 6952 0352
Sun to Thu: 7am – 11pm
Fri & Sat: 7am – 12am
Website: www.mcdonalds.com.sg
** Multiple outlets islandwide.

Photo credit: Penang Culture

PENANG CULTURE

Penang food tends to conjure up images of rich street food with intense bursts of flavours – items far removed from the minds of the health-conscious. Looking to bring about a confluence between the healthy crowd and authentic Penang street food, the culinary team has refined their recipes to reduce calories in their popular crowd favourites, highlighting that satisfying street food cravings need not be divergent from a healthier diet.

Delightfully tart, the Penang Assam Laksa is a mouth-wateringly fragrant number that sets our palates alight with its complex taste. Unlike the more common (and high-calorie) iteration with a broth built on coconut milk, the exciting flavours from the assam variant are instead obtained through prolonged simmering of a curated blend of spices and herbs.

With a rich broth made from sardines, ginger flowers, tamarind and fragrant herbs, the Penang Assam Laksa is a healthier and colourful dish that will placate any yearning for the vibrant flavours of Penang street food. And all that without sacrificing the kick of a hot steaming bowl of Nyonya laksa, while being lower in calories.

NEX, #B1-76
Changi Airport T2, Level 3
Compass One, #03-13
JEM, #04-27
VivoCity, #B2-23E
Website: www.gdgroup.com.sg/locations#penang-culture-locations
** Multiple outlets islandwide.

Photo credit: Pizza Hut

PIZZA HUT

Another surprising inclusion for many, feasting on Italian food need not mean putting your day’s calorie intake at peril. When you’re next at Pizza Hut, look past the array of pizzas and you will be met with a titillating collection of Italian mains with multiple healthier options that are no less rich in flavours.

Capitalising on the expertise of its kitchen team, Pizza Hut concocted an HPB-approved healthier pasta dish with fresh and lively flavours at a more conservative calorie count. Instead of subsisting on a surplus of sauce to create a semblance of dimension, the chefs instead rely on natural ingredients to enliven the dish.

The fresh garlic and chilli padi make up the base of the dish’s taste profile, imparting a savoury base that is overlaid with an undertone of spicy zest. Containing less fat and more protein, the dish is flourished with succulent prawns for a light and refreshing finish. Now you can treat your taste buds to the flavours of Italy while maintaining a healthier lifestyle!

4 Tampines Central 5
Tampines Mall, #02-02
Singapore 529510
Tel: +65 6781 3413
Daily: 11am – 10pm
Website: www.pizzahut.com.sg
** Multiple outlets islandwide.

SAYBONS

Looking for affordable, tasty French food without subjecting yourself to exorbitant prices and the stuffiness of up-market establishments? Headed by Le Cordon Bleu-trained executive chef, Daphane Loke, Saybons seeks to subvert the intimidation and luxury factor typically associated with the cuisine by providing affordable, authentic French fare to all.

A staple in French cuisine, bisque is a luscious number normally served as an entrée, where its opulent flavours whet the appetites of the hungry in preparation for the rest of the meal. Typically, cream is added to the broth to produce its characteristic smooth thickness; unfortunately, this adds calories to the dish and makes it a heavy meal option.

Circumventing the calorie inflation from the use of cream, Saybons’ version adopts a mixture of stock and fresh tomato puree to bestow a similar texture to the bisque. Using only natural ingredients with no preservatives, the distinct notes of prawns induce an intense aroma of seafood with every mouthful. All in all, Saybons’ Seafood Bisque Soup is a sumptuous affair without the downside of being calorie-laden – it truly is a dish that offers the best of both worlds!

9 Bishan Place
Junction 8, #02-43
Singapore 579837
Tel: +65 6258 3138
Mon to Fri: 9.30am – 9.30pm
Sat & Sun: 9am – 9.30pm
Website: www.saybons.com
** Multiple outlets islandwide.

Photo credit: Swensen’s

SWENSEN’S

More than just an ice-cream parlour, Swensen’s has become a household name for all Singaporeans as a family restaurant that caters to everyone. Bolstering its restaurant offerings over the years, the chain now includes over twenty full-service restaurants that provide American-styled diner fare evocative of retro nostalgia.

As part of the HDP initiative together with HPB, one of Swensen’s healthier culinary inventions is the BBQ Chicken. By choosing a protein that is congruent with American fare and yet familiar to the local palate, Swensen’s has updated its menu with healthier options without losing its signature old-school American charm.

The BBQ Chicken dish is a tender and juicy number, with the chicken brushed with an in-house guava BBQ sauce that gives a sweet yet tangy taste that is popular on the island of Hawaii. For those wanting more fibre, vitamins and minerals, why not order an extra helping of seasonal greens? Not only do their crispness provide textural contrast, their garden freshness cleanses your palate as well.

200 Victoria Street
Bugis Junction, #01-68
Singapore 188024
Tel: +65 6255 2052
Mon to Fri: 10.30am – 10.30pm
Sat & Sun: 8am – 10.30pm
Website: www.swensens.com.sg
** Multiple outlets islandwide.

The next time you plan on eating out, keep an eye out for HPB’s Healthier Dining Programme (HDP) identifiers when perusing food options. With over 2,400 HDP partners across 9,000 locations in Singapore, you will be amazed by the sheer variety of healthier food choices at your fingertips. Gone are the days of picking health over taste – take control of your diets today by choosing food that is both good in taste and better for your health. Tasty food can be healthier too!

For a list of F&B outlets dishing out healthier options, check out the Healthier Dining Programme website at www.hpb.gov.sg/hdp.

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

In our quest for healthier eats, Acai bowls are a favourite go-to snack post-workouts and post-meals. Sure we all know that acai berries are the superfood of all time, but you can’t help but wonder just what is it that makes the acai berry so special. No need to be intimidated by this small fruit, here we list 10 health benefits of acai berries that will make you want acai in everything.

Just what are Acai berries? They’re a small tiny fruit resembling that of grapes, harvested from South America’s Acai Palm Trees. The taste of the berry can be described as an interesting blend of chocolate and blackberries—a little bit acidic, most parts refreshing and every part delicious.

IMPROVES COGNITIVE ABILITY

Regular intakes of acai berries has been shown to improve cognitive function. Not only does it enhance and improve memory, it also improves overall brain health. This is thanks to numerous antioxidants present in the berry that helps to improve blood flow to the brain, while also lowering stress and inflammation.

Though more research is required, studies suggest that antioxidant-rich diets may lower the risk of neurological diseases such as Alzheimer’s and Parkinson’s.

BOOSTS IMMUNE SYSTEM

Consumption of acai berries boosts the production of fundamental cells that make up our immune systems, such as certain types of white blood cells and delta T cells. Combined with its high concentration of vitamin c, it makes for the perfect smoothie to have to ward off the flu.

IMPROVES HEART HEALTH

One particular antioxidant present in acai berries is known as anthocyanin, regular consumption of which reduces the risk of heart attacks especially in young and middle-aged women.

On top of that, it helps to balance cholesterol levels by boosting production of “good” cholesterol and reducing production of “bad” cholesterol, reducing the risk of narrowing arteries.

ANTICARCINOGENIC PROPERTIES

Though further research is needed to confirm this, consumption of anthocyanin in acai berries have been observed to prevent cancer cell development and induce death of cancer cells, therefore preventing cancer cell invasion and the formation of tumours.

IMPROVES CELLULAR HEALTH

Acai berries are one of the world’s highest ORAC (Oxygen Radical Absorption Capacity) food, ORAC being a measure of how well antioxidants are capable of neutralising free radicals, which would otherwise cause cell damage.

Despite its small size, it has more antioxidants than other fruits such as blueberries and grapes, therefore only small doses are required. A little goes a long way!

BOOSTS ATHLETIC PERFORMANCE

Apart from antioxidants, acai berries also contain fatty amino acids which promote muscle performance, energy production and endurance. It does so by reducing the body’s metabolic stress while reducing the perceived exertion, making them the perfect energy-boosting snack to grab on the go.

AIDS DIGESTION

Rich in fibre, consuming more acai berries helps to cleanse the digestive system and keep it functioning normally, riding us of sluggish digestion and allows for better absorption of nutrients from food.

The powerful detoxification capacities also help to allow the body to carry on burning fat, and also to lose weight.

IMPROVES SKIN CONDITION

Rather than chemical-based skin cares, natural skin care products are always a great alternative. Due to acai berries’ high antioxidant content, acai oil is an extremely popular ingredient in many beauty products.

When consumed, it also provides the nutrients your body requires to give it that healthy glow.

ANTI AGEING

As ageing is relative to cellular damage, acai berries having a high ORAC value means that apart from reducing cellular damage, it also helps to slow down the ageing process.

Apart from reducing effects such as hair loss and cataract formation, application of acai oil also helps to reduce the formation of wrinkles.

IMPROVES LIBIDO

While it’s not an aphrodisiac, it does help improve blood flow and circulation throughout the human body.

Since the lack of blood flow is one of the leading causes of erectile dysfunction and the lack of sexual stamina, acai berry juice is a great alternative to medication for those with such conditions.

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.

Health is one of the most precious things in life, but we often neglect it. Dr Martin from Orchard Health Clinic shares with us 10 Simple Health Tips that everyone should know, and must incorporate into our daily lives.

Move

You can spend a small fortune on the right chair. One of the best ways to save your back and body from the stresses of long hours sitting at work is just move. Every 45 minutes or so stretch, get a drink of water. This improves blood supply, improves concentration and refreshes your body.

Stop

One of the posture tips I give my clients is to remember why standing on two legs is an advantage over animals that stand on four. We can see further and so find food or avoid predators. Nowadays we hardly look further than 6 inches in front of our faces. This strains our eyes and hurts our spine.

Stand up, look out a window or better yet, stand somewhere with a great view and just look as far as the eye can see. Relax your shoulders, body and just stand in the more comfortable position to look far and wide and your body will do the rest.

Drink more water.

Not so called ‘healthy waters’ with added vitamins, normally they are just full of sugar or worse. You want vitamins get them from your diet, not stealth junk drinks that have been fortified to appear healthier.

Stop AGE!

We need sugar for energy, that’s true. What we don’t need is the excess hidden sugar. We will get enough sugar in our normal diet. Too much sugar can damage your skin, cause age spots, diabetes and make you fat. Advanced Glycation End products (AGE), toxins produced by amino acids reacting with sugars, especially High Fructose Corn Syrups bind to collagen and become sticky messes which create wrinkles and skin problems.

Hold the latte.

While having calcium is good, those lattes, even the skinny ones add up. In 2000, Tom Hanks had to go from an overweight man to a thin one with all the help of Hollywood’s top trainers and dieticians. What was his big secret? A splash of milk is fine, but ditch the lattes.

Watch out for LIGHT versions.

Don’t be fooled by so called healthy versions. 99% Fat free might mean 99% full of sugar. Low in calories might mean packed for of salt or chemicals. I remember looking at a bottle of water claiming to be 100% fat free and wondering why they would even put that there. Often companies just want to appear healthy, but for their benefit not yours.

While people argue about the effects of sugar free chemicals on the body, try giving your cat the ‘diet version’ of a drink and see how far that gets you. If it’s not good enough for your pets, it is NOT good enough for you.

Being green is good, being mean is not.

While its great to save the Earth, reusing plastic bottles for storage or water is not smart. BPA’s are often found in plastic containers, especially water bottles and are chemicals that act like estrogen a female sex hormone. This can have damaging effects on males and fertility and cause imbalances to women’s own natural hormone cycles. Degrading plastics are a prime culprit and they build up over time. Stop being lazy clean those cups.

Health food bars.

I remember being amazed watching people taking their protein bars, sports drinks and energy boost packs, then complaining about not being able to lose weight. Unless you really are competing for the Olympics, it’s your profession or you are already in excellent condition do you really need that double chocolate chip cookie dough ultimate energy boost bar?

Eat Fat!

Yes, you heard right. Eat fat. No, not trans fats, not oily junk food but essential fatty acids (EFA’s). I once asked a patient who was complaining of poor health and skin issues to eat more vegetables and reduce junk food. She came back a week later saying she ate more vegetables but still feel bad. I asked her what vegetables and she said McDonalds Fries twice a day. My jaw literally dropped open.

So, let me be specific here. Eat more good fats called EFA’s.

EFA’s are called essential as your body cannot make its own source. EFA’s are mostly all those strange coded words we see nowadays. Omega 3’s, ALA’s help to protect the heart, lower cholesterol, improve your skin, improve your immunity. We get good sources of these in fish such as Salmon, nuts like walnuts, Soya and Flaxseeds.

So sprinkle some flaxseeds on your food as honestly, they don’t really taste of anything. They will boost your health, improve your skin and improve concentration levels.

MSG in a bottle. Once you pop you can’t stop is what a well known brand of chip makers claim. There is very good scientific evidence while most brands of chip are hard to resist and that is because of MSG. Monosodium Glutamate not only makes food extra yummy to us, it also suppresses are desire to stop eating. Great news for the people making the product, not so great for you or your waist. Also MSG is hidden, various names it goes under are: Hydolyzed Protein, Hydrolyzed Animal protein, Hydrolyzed Vegtable Protein, Hydrolyzed oat flour, Plant Protein Extract, Calcium caseinate, Yeast extract, textured protein, autolyzed yeast, and often called a flavour enhancer.

About the writer Martin John is a UK registered osteopath who has been living in Singapore for the past 13 years. With over a decade of professional experience, he is well-versed in the Singaporean lifestyle. He specialises in sports injuries, pain management and exercise prescription. He frequently treats common conditions like back pain and neck pain as well as deal with more complicated cases like arthritis, slipped disc, disc bulge, scoliosis and hip impingements. His aim is to provide drug-free treatments in a safe effective manner and is also a strong advocate of lifelong learning. For more information, go to http://www.orchardhealthclinic.com/.