Clinical nutritionist Dr Katrina Gallagher explains that reaching your #healthgoals is so much easier when you pay attention to what you eat every day – in quality and quantity. It is often said that you are what you eat, meaning the food that one consumes has an impact on one’s mind and health.
Recommended by Dr Katrina, here are some of the top health goals and the best ways to reach them, through your food! Did you know there are recipes specifically in support of these health goals on www.joiceofcooking.com – a new dietary service launched in Singapore recently?
Our bodies need plenty of vitamin A, C and E – as well enough of copper, iron and zinc to heal us and to protect us from falling sick. The best way to get these is cooking with brightly coloured vegetables and leafy greens, like red chilli pepper, ginger, and kale. Oysters are also loaded with immune-boosting goodies.
Healthy gut bacteria is needed to digest foods and to absorb nutrients for our health and well-being whilst natural probiotics, minerals and water-rich foods are the key to maintain it. Together with seeds and nuts that contain plenty of magnesium, iron and zinc, look for foods rich in fiber and nutrients, like wheat bran, oats, beetroot, and even apples. More fiber means more water hence, be sure to drink at least 2 litres of water each day.
Power the Brain
Fuel your brain with healthy fats, magnesium, vitamin A, and B vitamins. They contribute to improved attention span and memory, as well as feeling more relaxed and that is when our brains excel. Brain-powering foods might even help your kids to perform better at school, or at least pay attention to what you are saying a notch longer. Plus, you’ll last longer and be higher performing at the office. Almonds, Brazil nuts, and sunflower seeds are great brain-food snacks to munch on.
Calories are the currency for energy but we don’t necessarily get energised by simply adding them up. To increase your endurance, vigour and spirit, your body needs a broad spectrum of top nutrients – such as vitamins C, B3, B6, iron and protein to fuel your day. Grass-fed beef, free-range chicken, and wild-caught salmon are great.
Our eye health can be supported through nutrients like selenium, zinc, vitamin A and riboflavin. They are particularly important during early childhood: our eyes begin to form in the 6th week of pregnancy and continue to develop throughout the first birthday. Picture eating the rainbow from carrots and collard greens to peas and pecans.
For a good night’s sleep, our bodies need tryptophan (responsible for melatonin and serotonin production) – and there’s plenty of that in beans & legumes. Foods high in magnesium, niacin and folate will help you and your little ones catch those essential zzz’s. Almonds, cashews, and brewer’s yeast (yep, beer! just 1 will do) are good choices too.
Your body utilises energy differently, depending on what you are eating. Besides, counting calories accurately is impossible, let alone painstaking. To let go of reserves, your body needs vitamin- and mineral-rich real foods. Eat meals with the highest nutrient density in every bite so you feel satisfied. Balance fiber-rich carbohydrates (black beans & lentils) with leafy vegetables (spinach & kale) and healthy fats (avocado & coconut).
How to make healthy eating happen
Joice of Cooking is a new nutritionally-led recipe service helping to find easy cooking ideas with the desired health benefits. Try the service for free here and you’ll never need to wonder ‘What’s for Dinner tonight?’ again. Simply plug in the ingredients in your fridge, and start cooking for an improved health.
Set your #healthgoals today!
The article was originally posted on Joice of Cooking and reprinted with the permission of the author. The article has been edited for length.
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