From The Straits Times    |

 How to eat healthy,  what nutritionists really eat for a healthy diet
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Nutritionist at

“At dinner functions, I try to have a small meal beforehand, so I don’t over-indulge on the unhealthy starters. I also try to opt for set meals. A course-by-course serving of soup, salad, entree and mains gives enough time for your brain to know if you are full or not, and portions are controlled. What really helps: fresh vegetable juice, which is nutritious and filling. If I’m on the go and hunger strikes, I reach for a healthy snack, which I keep in my bag at all times. I try to have at least five meals a day to reduce cravings.”

Clinical dietitian, Aptima Nutrition & Sports Consultants

“To avoid over-eating, I’ll usually eat the vegetables first, drink water in between bites, and have my desserts immediately after the meal – if you wait for more than 30 minutes, you’ll probably end up eating more. If I have to eat something unhealthy like roti prata, I’ll order just a piece, and have it plain (without curry) instead of restricting myself completely – this can lead to cravings.”

Nutritionist at sgNutrition.Asia

“I substitute foods. For example, instead of a whole chocolate bar, I’ll opt for one with lower fat (like a chocolate-coated nougat or muesli bar); or, instead of sweet desserts that have empty calories, I’ll choose a handful of figs, which are a rich source of calcium. I also scale down the portions of food that I buy – this eliminates the opportunity for me to eat more right from the start. Finally, I chew my food thoroughly, so I eat slower, which makes me feel fuller – the mind takes 20 minutes to register that one is full. Here’s a tip if you have a weakness for chocolates like I do: I buy very dark chocolates; they can be so bitter that I stop at the second or third square!”

Leading dietitian and sports nutritionist at

“I choose mostly low-GI (glycemic index) and high-protein food like lean meat, fish, kampong chicken, whole-meal pasta, lentils, sweet potato, glass noodles, basmati brown rice and lots of Chinese greens. I also enjoy a frozen berry and milk smoothie in the afternoon. My treat? Dark chocolate-covered berries or nuts!”

This story was originally published in the digital edition of Her World June 2015. Get it online via Magzter now

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