6 Rules for Healthy Eating

It's important to eat healthily but take heart that eating healthily does not mean that you have to spend a lot or force yourself to consume bland-tasting food. If you are willing to mix and match your meals with healthier alternatives, your passion for food does not have to be compromised. Eating healthily does not take up a lot of time or effort. You just need to follow a few rules.

Rule 1: Pick the right protein

There are benefits to eating meat as it serves as a good source of protein. You should go for lean meats. If you are taking beef, choose the rounder part of the animal, such as the leg and shoulder, which will contain less fat.

Compared to vegetable proteins, which may lack one or two essential amino acids, protein from animal sources has high biological value, with all the essential amino acids. Healthy eating does not mean you cannot enjoy fast food. Take smaller portions and do not consume the fried skin.

Rule 2: Citrus is fabulous

Grapefruit, lemons, limes, oranges, shaddocks and tangerines all belong to the citrus family. Nutritionists favour citrus because it is rich in vitamin C and phytonutrients, and could help lower cholesterol and prevent cancer.

Notable for their fragrance, citrus fruits can also make food more appetizing at the slightest effort. Just squeeze a few drops of lemon or lime juice onto your dishes.

Rule 3: Choose complex carbohydrates

Carbohydrates are available in two forms - complex and refined. As refined carbohydrates are usually made up of sugary ingredients such as syrup and honey, the consumption of foods that are rich in complex carbohydrates is encouraged. These include wholemeal products such as brown rice, multigrain cereals, oats and capati. These foods are high in fibre, which can make you feel full and stimulate bowel movements. However, if your diet is rich in complex carbohydrates, make sure you have six to eight glasses of water to prevent problems like intestinal blockage.

Rule 4: Avoid trans fat

Trans fat (or trans fatty acid) results when normal vegetable oil goes through a process called partial hydrogenation. In this process, the chemical structure of oil is altered so that it becomes semi-solid. It is a popular process among the food manufacturers as it extends the shelf-life of food products. Margarines and mass-produced pastries are common examples of food that contain trans fat. As it does not occur naturally, our body will not be able to metabolise it.

Trans fat can also cause heart disease. Hence, do not eat too much pastries that are made from trans fat. Also, if you take margarine, choose palm oil margarine, which does not contain as much trans fat.

Rule 5: Indulge in seeds and nuts

Nuts, like almond and hazelnut, are a good source of Omega-3 and fatty acids, although they are high in fat and calories. Seeds like pumpkin, sesame and sunflower contain a lot of plant sterols, which is good in lowering bad cholesterol. Furthermore, they can be used as healthy snacks and food enhancers. A good way to enjoy sesame is to sprinkle it in your salad. Sesame adds texture and flavor to our meals. Meanwhile, nuts can also be eaten as snack.

Rule 6: Variety is the spice of life

A varied meal is a healthy meal. You need at least five or six different items in every meal. For instance, you can have noodles with fish balls, together with different types of vegetables and fruits. The consumption of fruits and vegetables that come in a variety of colours is also important and good as they have anti-cancer properties. There are red vegetables such as tomatoes and dragon fruit that have lycopene, which prevents cancer. Then there are orange vegetables such as carrots that can improve one's hair and skin and lower the risk of getting prostate cancer. You also have green vegetables like broccoli, cabbage and asparagus, which contain sulforaphane, an anti-cancer compound.