The following tips are provided by Prince Court Hospital Kuala Lumpur in conjunction with their Nutrition Month March 2012 campaign.
20 Nutrition Tips
- Eat breakfast every day. People who eat breakfast are less likely to overeat later in the
day. Breakfast also gives you energy & helps you think & learn better.
- Oranges, papaya, guava, lemons, grapefruits, strawberries, tomatoes, and potatoes are
good sources of Vitamin C. Food with a lot of vitamin C when eaten with meat or beans
also help the body to get more iron.
- Being fit is a way of saying a person eats well, gets a lot of physical activity, and has a
healthy body weight. If you are fit, your body works well and you will feel good.
- Caffeine can make you stay awake, but too much of it is not good for you. A 60 pound
child who drinks 2 soft drinks in a day is getting the same amount of caffeine as a 175
pound adult who drinks 8 cups of coffee!
- Vitamin A is good for your teeth and skin and gives you energy. You can find Vitamin A
in spinach, fruit and milk.
- It takes about 20 minutes for your brain to get the message that your body is getting
food and is full. So, slow down when you are eating to give your brain a chance to get
the words, "You are full!"
- Drink plenty of water or other calorie-free beverages. People always confuse thirst with
hunger. Sometimes you can end up eating extra calories when a glass of water is really
all that you need.
- Simply by eating less noodle, pasta or bread and more veggies, you could drop a size in
a year."You can save 100-200 calories if you reduce the portion of starch on your plate
and simply increase the amount of vegetables.
- Use two cutting boards: one for raw meat, poultry and seafood; another for ready-to-
eat foods like breads, fruits and vegetables. Wash scrub cutting board thoroughly in hot
soapy water after each use.
- Dairy products, fish with edible bones, soy products, and leafy green vegetables are
good sources of calcium. Calcium when coupled with vitamin D enhances calcium
- Avoid crash diet! It’s bad for health & you will easily gain them back once you stop dieting. Remember it’s not a solution to easy weight loss.
- Diet myth: Starches are fattening & should be limited when trying to lose weight. Fact: Many food high in starch, are low in fat & calories such as bread, rice, pasta, noodle, cereals, beans & fruits.
- 5-A-Day Fruits & Vegetables. Eat at least 5 servings of fruits and vegetables per day.
Fruits and vegetables are packed with beneficial fibers, vitamins and antioxidants. They
fill up your stomach fast so you feel full earlier. They are also low in calories and help to
keep your calorie in check.
- Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but fresh fruits
have natural sugar!
- Learn how to cook. It’ll do wonders for your wallet & waistline! Top 3 reasons to spend
more time in the kitchen: 1) You know what you’re eating 2) You can control your
portion 3) You get to spend more quality time with loved ones!
- Sleep early. Research shows that there is a correlation between lack of sleep & tendency
to overeat. Higher amount of stress hormone prompt you to eat.
- Try something new. Don’t just stick to the usual food; add variety to your meals to make
it more interesting.
- Get in the habit of being active. Move around & do more exercise for stress relief.
- Trim off skin and visible fat from meat & poultry. Steam, bake, grill or boil rather than
frying when you cook. Cut back on fat, such as butter or oil in your bread and noodle.
Use low fat or non-fat version of these condiments to flavor your food.
- Try to include low fat or fat-free dairy as a beverage at meals. If you are lactose-
intolerant, choose low lactose alternatives like cheese, yogurt and soymilk.