Eat Smart

A. Home prepare- (Best Recommended)
​
B. Outdoor- (base on your regular visiting area)
​

Plan your meal one week in advance

'Choose'
more complex carbohydrate than simple carbohydrate
​
Example of Complex Carbohydrate,
Artichokes, Arugula, Asparagus , Bean sprouts , Beets , Broccoli , Brussels sprouts , Cabbage , Carrots , Cauliflower , Celery , Cucumbers, Black beans , Black-eyed peas , Chickpeas, Sweet potatoes, Pasta, Potatoes, Brown rice, wholegrains

Avoid sugar, canned drinks and pastry.

Consume complex carbohydrate

Benefit: Carry oxygen (hemoglobin), Fight disease (antibodies), Catalyze reactions (enzymes), Allow muscle contraction (actin, myosin, and troponin), Act as connective tissue (collagen), Clot blood (prothrombin), Act as a messenger (protein hormones such as growth hormone)

​Example, egg white, beans, milk, high protein soya milk,
chicken breast, whole grain

Consume adequate protein

"choose more'
​Poly unsaturated fats (Hormones, Brain benefit)
Mono unsaturated fats (Normalised Cholesterol)

Poly: Walnuts, Sunflower seeds, Flax seeds, Fish, such as salmon, mackerel, herring, tuna, trout, Corn oil, Soybean oil, Safflower oil.
Mono: Almond, avocado, canola oil, cashew nut, olive oil, peanuts.

'Avoid trans fats or saturated fats'
such fats usually build a solid form when place in fridge, and took long duration to melt when at room temperature.
Example, butter, chocolate, fried food.

Choose the correct fats.

VITAMINS

Thiamin (B1)

Whole grains, nuts, lean pork

Functions as part of a coenzyme to aid utilization of energy​

Sources

Benefits

Riboflavin (B2)

​Milk, yogurt, cheese

Involved in energy metabolism as part of a coenzyme

Sources

Benefits

Niacin

​Lean meat, fish, poultry, grains

​Facilitates energy production in cells

Sources

Benefits

B6

Lean meat, vegetables, whole grains

Absorbs and metabolizes protein, aids in red blood cell formation

Sources

Benefits

Pantothenic acid

Meat
Whole-grain cereals, bread, dark green vegetables

Aids in metabolism of carbohydrate, fat, and protein

Sources

Benefits

Folic acid

Green vegetables, beans, whole-wheat products

​Functions as coenzyme in synthesis of nucleic acids and protein .

Sources

Benefits

B12

Only in animal foods, not plant foods

Involved in synthesis of nucleic acids, red blood cell formation

Sources

Benefits

Biotin

Egg yolk, dark green vegetables

Functions as coenzyme in synthesis of fatty acids and glycogen

Sources

Benefits

Choline

Beef liver, chicken, codfish, wheat germ, cauliflower

Important in cell membrane integrity and signaling, nerve transmission​

Sources

Benefits

Vitamin C

Citrus fruits, green peppers, tomatoes

Aids intracellular maintenance of bone, capillaries, and teeth

Sources

Benefits

Vitamin A

Carrots, sweet potatoes, butter, liver

Aids vision, formation and maintenance of skin and mucous membranes

Sources

Benefits

Vitamin D

Eggs, tuna, liver, fortified milk

Aids growth and formation of bones and teeth, aids calcium absorption

Sources

Benefits

Vitamin E

Wholegrain cereals and breads, green leafy vegetables

Protects polyunsaturated fat, prevents damage to cell membrane

Sources

Benefits

Vitamin K

Green leafy vegetables, peas, potatoes

Important in blood clotting

Sources

Benefits

Minerals

Calcium

Milk, sardines, dark green vegetables, nuts

Bones, teeth, blood clotting, nerve and muscle function

Sources

Benefits

Chloride

Salt

Nerve and muscle function, water balance (with sodium)

Sources

Benefits

Magnesium

Nuts, seafood, whole grains, leafy green vegetables

Bone growth, nerve, muscle, enzyme function

Sources

Benefits

Phosphorus

Meats, poultry, seafood, eggs, milk, beans

Bones, teeth, energy transfer

Sources

Benefits

Potassium

Fresh vegetables, bananas, citrus fruits, milk, meats, fish

Nerve and muscle function

Sources

Benefits

Sodium

Salt

Nerve and muscle function, water balance

Sources

Benefits

Chromium

Meats, liver, whole grains, dried beans

Glucose metabolism

Sources

Benefits

Copper

Meats, seafood, nuts, grains

Enzyme function, energy production

Sources

Benefits

Fluoride

Fluoridated drinking water, fish, milk

Aid in bone and teeth growth

Sources

Benefits

Iodine

Iodized salt, seafood

Thyroid hormone formation

Sources

Benefits

Iron

Red meat, liver, eggs, beans, leafy vegetables, shellfish

O2 transport in red blood cells, enzyme function

Sources

Benefits

Manganese

Whole grains, nuts, fruits, vegetables

Enzyme function and Energy productions. Aiding carbohydrates proteins and fats to convert into usable energy.

Sources

Benefits

Molybdenum

Whole grains, organ meats, peas, beans

Energy metabolism

Sources

Benefits

Selenium

Meat, fish, whole grains, eggs

Works with vitamin E to protect cells from damage cause by free radicals.

Sources

Benefits

Zinc

Meat, shellfish, yeast, whole grains

Enzyme function, growth

Sources

Benefits

TIPS IN DIETING

• Choosing low manufacturing expiry date item on the shelf.

• Avoid ultra-processed foods Example, pre-prepared meals, sausages, nuggets, sweets,
biscuits, pastries, buns, cakes, pre-prepared chip, Plant-based meat

•Reduce intake in Sauce or gravy

•Consume lesser red meat

•Avoid soup with thick layer of surface oil or are rich in cream, choose clear soup instead.