Small steps can make a big difference.
They say you are what you eat, so here are some easy new habits to adopt when it comes to eating for better health in 2019.
If you find yourself shelling out too much for healthy ingredients, substitute them with cheaper alternatives that are just as nutritious.
For example, while kale can cost as much as $9 per kilogram at a supermarket, other more common varieties like phuay leng (Chinese spinach) and gai lan (Chinese kale) are significantly cheaper and easy to find, especially at wet markets.
Likewise, rather than paying more for costly salmon, mix some low-cost, high-in-omega-3s sardines or mackerel into your diet. And, you can get all the nutrition benefits of berries and other super fruits and veggies simply by buying them frozen, not fresh.
For busy worker bees – faced with tight deadlines, meetings that overrun or a lack of healthy lunch options nearby – it can be tempting to grab fast food or overpay for “meh” meals. Consider a lunch-subscription service instead: Grain offers delish new menus daily, with dishes like Thunder Basil Tea Rice ($11.95) and Tender Slow-baked Salmon ($17.95), whereas Primal Meal Prep lets you customise meals with a carbohydrate, protein and greens (lunch options start at $9.70).
Have some extra time to spend on weekends? Take a page from thrifty Aussie mum Kaitie Purssell, who made 2017 headlines for prepping 51 meals and snacks a week for A$1 per serving. She lost more than 20 kilograms, too! Peep the secrets she shared with the MailOnline: https://dailym.ai/2Ee5jrx. (www.grain.com.sg; www.primalmealprep.com)
Your digestive tract contains trillions of different bacteria, which affect your overall health. In a 2018 talk, Nanyang Technological University visiting professor Dr. Patricia Conway explained how prebiotics (e.g., bananas, tomatoes, flax seeds, legumes, leeks) help “feed” good gut bacteria, while live-bacteria probiotics (yogurt, fermented foods and drinks) help balance it.
Learn how to make your own pickles and preserves ($140 per class) at Palate Sensations. (www.palatesensations.com)
The rule of thumb on fluid intake? Drink water regularly and don’t wait till you’re thirsty – especially in sunny SG. Keep a reusable water bottle with you to sip from throughout the day.
But, don’t mistake hunger for thirst! This common phenomenon causes people to snack uncontrollably when a glass of water would do.
Tip: Invest in a delivery service like Natural Springs Australia, so you always have crisp, clean H20 on tap. (www.naturalsprings.com.sg)
By Joshua Tan, Natalie Dau + Andrea McKenna Brankin / Additional Reporting: Sara Lyle Bow + Sandhya Mahadevan, The Finder Issue 296 / Photos: 123RF.com
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