How do you build up your bank account? By depositing cash in it everyday, yes? Your health account is no different.

What you do today, you will feel tomorrow. Same goes to the food you eat. If you eat unhealthy food today, you’re going to be unhealthy tomorrow. It’s that simple.

Imagine you are on a long distance drive from Singapore to Kuala Lumpur, you have to fill up your tank with good fuel. Can you fill up your tank with tap water? Of course not, right?

Same like our body, we need good, nutritious, healthy food to sustain the whole day. For example, Ali eats a piece of donut and a cup of Teh Tarik for breakfast. Do you think that’s a healthy breakfast? Let us look at the ingredients in his breakfast.

In donut, there is sugar, salt, butter and flour. In Teh Tarik, there is condensed milk, sugar and tea powder.

Eating food that is high in sugar like pastries, cakes, donuts during breakfast will provide Ali with a sudden spike in energy due to the high sugar content, but will result in an energy crash after a few hours hence causing tiredness and lack of concentration.

So, what is a healthy breakfast?

A healthy breakfast refuels your body, jumpstarts your day and may even benefit your overall health. So please, don’t even think of skipping this important meal!

Here’s some examples of a healthy breakfast:

• Wholemeal bread, rolled oats, multi-grains biscuits or cereals
• Low-fat dairy. Examples include skim milk, low-fat yogurt
• Fresh fruits and vegetables eaten raw or juiced without added sugar

Power Tips for Healthy Eating

1)   Eat with others whenever possible.

Eating with other people has numerous social and emotional benefits. It is said that people bond better during mealtimes. Parents are also able to model healthy eating habits for their children. Do not eat in front of the television or computer as it can lead to mindless overeating.

2)   Take time to chew your food and enjoy mealtimes.

Chew your food slowly, savouring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating.

3)   Listen to your body.

Ask yourself if you are really hungry, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.

4)   Avoid eating at night.

Try to eat dinner early, before 7pm is good. This will allow your food to digest fully before sleeping time.

5)   Avoid processed or pre-packaged foods.

Processed foods like canned soups or instant noodles contain hidden sodium that quickly surpasses the recommended limit. Processed foods also contain chemicals that can be very harmful to the body.

Siti Teeya
Siti Teeya was a fast food addict who is now a Wellness Coach. She aspires to spread nutrition knowledge to more people by conducting talks and offering one-to-one consultation on weight management and healthy eating. Get more healthy eating tips and motivation via her fan page ~ www.facebook.com/HowToEatToLoseWeight