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New Year, New Beginnings: Crafting Your Health Goals for 2025

As we step into 2025, it’s the perfect time to prioritise our health and well-being. Rather than sticking to fleeting New Year’s resolutions, let’s focus on crafting meaningful, actionable health goals that can lead to lasting change. Here’s how to invest in your health and set yourself up for success this year.

 

  1. Reflect on Your Journey

Start by reviewing your health journey over the past year. Think about the habits that positively impacted your well-being and those that might have held you back. This reflection is essential for setting informed and realistic goals.

  1. Embrace the SMART Framework

Using the SMART criteria can help you create effective goals:

  • Specific: Clearly define your objectives. Instead of saying, “I want to eat better,” specify, “I will include one serving of vegetables in each meal.”
  • Measurable: Determine how you’ll track your progress. For example, “I will monitor my daily water intake with a water tracker app or a 2-litre bottle and aim to finish it every day.”
  • Achievable: Set realistic targets. If you’re new to exercise, aim for just 20 minutes of walking each day rather than an hour.
  • Relevant: Ensure your goals align with your personal values and lifestyle. Focus on what truly matters to you. For example, “I will practice meal prepping on Sundays to support my goal of eating healthier during the week.”
  • Time-bound: Establish deadlines to keep yourself motivated. For instance, “By June 2025, I will have completed a mindfulness course to manage stress.”
  1. Prioritise Nutrition

This year, make it a priority to incorporate wholesome foods into your diet. Consider meal prepping to simplify healthy eating. Explore seasonal produce and experiment with new recipes that will delight your taste buds. You can find a variety of dietitian-approved recipes online at the following sites:

 

  1. Cultivate Mental Well-being

Remember, health is holistic. Dedicate time to mental wellness through activities like journaling, meditation, or nature walks. Setting aside time for self-care is crucial for maintaining a balanced life.

  1. Build Your Support Network

Share your goals with supportive friends or family members. Consider joining online communities or local groups that align with your health interests for added motivation and accountability.

  1. Monitor Your Progress

Track your achievements, no matter how small. Regular check-ins with a dietitian can enhance your wellness journey. Continuously assess your goals and adjust them as needed. Celebrate milestones to keep your motivation high throughout the year.

 

Investing in your health in 2025 is a journey filled with growth and discovery. By setting thoughtful, actionable goals, you can create a sustainable lifestyle that promotes well-being. Embrace the process, stay adaptable, and remember that every step forward counts.

What health goals are you excited to pursue in 2025? Share your thoughts, and let’s inspire one another to make this year a transformative one for health and wellness!

 

 

新年，新開始：為2025年制定您的健康目標

隨著我們步入2025年，這是優先考慮我們健康的最佳時機。與其堅持那些短暫的農曆新年決心，不如專注於制定有意義、可行的健康目標，從而帶來持久的改變。以下是如何投資於您的健康並為今年的成功做好準備。

 

  1. 回顧您的旅程

首先回顧過去一年您的健康之旅。思考那些對您的健康產生積極影響的習慣，以及那些可能阻礙您前進的因素。這種反思對於制定明智而現實的目標至關重要。

  1. 採用SMART目標原則

使用SMART原則可以幫助您制定有效的目標：

  • 具體：清晰地定義您的目標。例如，與其說「我想吃得更好」，不如具體說「我會在每餐中加入一份蔬菜」。
  • 可衡量：確定您將如何跟踪進展。例如，「我將使用水分跟踪應用程序或2升水瓶來監控每日水攝入量，並目標每天完成」。
  • 可實現：設定現實的目標。如果您剛開始運動，目標每天只需走20分鐘，而不是一小時。
  • 相關：確保您的目標與您的個人價值觀和生活方式相符。專注於對您真正重要的事情。例如，「我將在星期日進行餐前準備，以支持我在一周內更健康飲食的目標」。
  • 有時限：建立截止日期以保持動力。例如，「到2025年6月，我將完成一個管理壓力的正念課程」。
  1. 優先考慮營養

今年，將融入健康食品納入您的飲食作為首要任務。考慮進行餐前準備，以簡化健康飲食。探索時令食物，並嘗試新食譜來激發您的味蕾。您可以在以下網站找到各種營養師推薦的食譜：

 

  1. 培養心理健康

記住，健康是整體的。通過寫日記、冥想或親近自然的散步等活動，專注於心理健康。留出時間進行自我護理對於維持平衡的生活至關重要。

  1. 建立支持網絡

與支持您的朋友或家人分享您的目標。考慮加入與您的健康興趣相符的在線社區或當地團體，以獲得更多的動力和責任感。

  1. 監控您的進展

跟踪您的成就，無論多麼微小。定期與營養師進行檢查可以提升您的健康旅程。持續評估您的目標並根據需要進行調整。慶祝里程碑，以保持整年的動力。

 

在2025年投資於您的健康是一段充滿成長和發現的旅程。通過設定深思熟慮、可行的目標，您可以創造一種可持續的生活方式，促進福祉。擁抱這個過程，保持適應力，並記住，每一步前進都很重要。

您在2025年期待追求哪些健康目標？分享您的想法，讓我們彼此激勵，使今年成為健康的轉變之年！

 

 

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Festive Feasting: Healthy Eating for a Merry Christmas and a Joyful New Year

Festive Feasting: Healthy Eating for a Merry Christmas and a Joyful New Year

The holiday season is a time for joy, warmth, and, of course, delicious food! As we gather with loved ones, it’s easy to indulge in rich treats. However, with a bit of mindfulness and some healthier alternatives, you can enjoy the celebration while keeping your health in check. Let’s explore five beloved Christmas foods, their nutritional benefits, and savvy tips for making the most of your holiday dining. Plus, I’ll share a delightful recipe for a non-alcoholic mulled wine that will keep your spirits bright!

 

Top 5 Christmas Foods to Savor (with Healthier Alternatives)

  1. Roast Turkey
  • Nutritional Value: A fantastic source of lean protein, low in fat (especially the white meat), and packed with B vitamins.
  • Pros: Supports muscle health and helps keep you full.
  • Cons: Can be high in sodium if heavily seasoned.
  • Healthier Alternative: Try herb-roasted chicken instead. It’s equally delicious and can be roasted with a variety of fresh herbs for flavor without the added sodium.
  1. Stuffing/Dressing
  • Nutritional Value: Often made with bread, herbs, and vegetables, it can be a hearty addition to your plate.
  • Pros: If crafted with whole grains and fresh veggies, it provides fiber.
  • Cons: Calorie-dense, so portion control is essential.
  • Healthier Alternative: Use quinoa or brown rice as a base instead of white bread. Mix in chopped vegetables, nuts, and herbs for a nutritious stuffing that’s high in fiber and nutrients.
  1. Minced Pies
  • Nutritional Value: These festive treats are filled with a mix of dried fruits and spices.
  • Pros: Offers fiber and antioxidants from the fruits.
  • Cons: High in sugar and calories; enjoy a small slice.
  • Healthier Alternative: Make mini minced pies using whole grain pastry and reduce the sugar in the filling. You can also add grated apples or pears for natural sweetness.
  1. Christmas Pudding
  • Nutritional Value: Rich in dried fruits, nuts, and spices.
  • Pros: Packed with antioxidants and fiber.
  • Cons: Very calorie-dense; savor a small portion.
  • Healthier Alternative: Prepare a fruit-based dessert, such as a baked apple or pear stuffed with oats, nuts, and a sprinkle of cinnamon. This option is lower in calories and provides natural sweetness.
  1. Gingerbread
  • Nutritional Value: Made with molasses and spices, gingerbread can provide some minerals and a comforting flavor.
  • Pros: A delightful treat that can be made healthier.
  • Cons: Still high in sugar, so enjoy sparingly.
  • Healthier Alternative: Bake gingerbread using whole wheat flour and reduce the sugar content. You can also use unsweetened applesauce to keep the texture moist and flavorful.

 

Cheers to Mindful Drinking: Managing Alcohol During the Holidays

Alcohol is often part of holiday celebrations, but it’s important to be aware of its effects on your health.

How Alcohol Affects Your Body

  • Sleep: Alcohol can disrupt your sleep patterns, leading to poor rest and fatigue.
  • Mood: While it might seem to lift your spirits, it can contribute to mood swings and feelings of sadness later.
  • Energy Levels: As a depressant, alcohol can drain your energy, leaving you feeling sluggish.
  • Body Weight: High-calorie drinks can contribute to weight gain, especially when consumed in excess.

Practical Tips to Control Alcohol Intake

  1. Choose Wisely: Select drinks like wine, which are typically consumed more slowly than beer or cocktails. This can help you savor your drink and control portions better.
  2. Stay Hydrated: Alternate each alcoholic drink with a glass of water or sparkling water. This keeps you hydrated and reduces overall alcohol consumption.
  3. Set Limits: Decide in advance how many drinks to enjoy and stick to that number.
  4. Plan Your Exit: Set a clock to leave the bar or gathering at a reasonable hour to avoid drinking continuously throughout the night.
  5. Nourish First: Eating a balanced meal can slow alcohol absorption and help you feel satisfied.

 

Recipe: Non-Alcoholic Mulled Wine

Warm up your holiday gatherings with this delightful non-alcoholic mulled wine, perfect for festive cheer!

Ingredients:

  • 1 bottle of red grape juice
  • 1 cup of water
  • 1 orange, sliced
  • 3-4 whole cloves
  • 2-3 cinnamon sticks
  • Optional: Pre-packed mulled wine spices for convenience

Instructions:

  1. In a large pot, combine the red grape juice and water.
  2. Add the orange slices, cloves, and cinnamon sticks. If using, add the pre-packed mulled wine spices.
  3. Heat over medium until the mixture just begins to simmer—do not let it boil!
  4. Reduce heat and let it simmer for about 15-20 minutes to blend the flavors.
  5. Strain out the spices and citrus before serving.
  6. Serve warm in mugs, garnished with a slice of orange or a cinnamon stick.

Alternative Option

If you have concerns about glucose levels or are watching your sugar intake, consider making a cup of mulled wine-flavored fruit infusion using teabags. This option allows you to enjoy festive flavors without the extra sugar found in juice.

 

A Heartfelt Holiday Wish

As we embrace this festive season, I wish you all a Merry Christmas and a Happy New Year! May your gatherings be filled with joy, laughter, and delicious food—while also keeping your health in mind. Here’s to a wonderful holiday season and a vibrant start to 2025!

Wishing you all the best in health and happiness!

 

節慶盛宴：健康飲食迎接快樂聖誕與新年

聖誕節是充滿歡樂、溫暖的季節，當然也少不了美味的食物！在與摯愛的親友聚會時，我們很容易會沉迷於豐富的美食。然而，只要稍加注意，您就可以享受慶祝活動，同時保持健康。讓我們探討五種受歡迎的聖誕食品，它們的營養價值，以及在節日期間健康飲食的聰明小貼士。此外，我會分享一個美味的無酒精熱紅酒食譜，讓您的節日氣氛更加高漲！

 

五種聖誕食品及其健康替代品

  1. 烤火雞
  • 營養價值： 火雞是優質的瘦蛋白來源，脂肪含量低（尤其是白肉），並富含B族維生素。
  • 優點： 有助於肌肉健康並能使您保持飽腹感。
  • 缺點： 如果調味過重，可能會高鈉。
  • 健康替代品： 嘗試 香草烤雞，同樣美味，可以用各種新鮮香草來調味，減少鈉的攝取。
  1. 填料/調味飯
  • 營養價值： 通常用麵包、香草和蔬菜製作，可以作為豐富的配菜。
  • 優點： 如果使用全穀物和新鮮蔬菜製作，能提供纖維。
  • 缺點： 熱量密集，需控制份量。
  • 健康替代品： 使用 藜麥或糙米 作為基底，而不是白麵包。可以加入切碎的蔬菜、堅果和香草，製作高纖維的營養填料。
  1. 肉餡餅
  • 營養價值： 這些節日美食通常填充有乾果和香料。
  • 優點： 提供來自水果的纖維和抗氧化劑。
  • 缺點： 含糖量和熱量高，建議適量享用。
  • 健康替代品： 使用全穀物酥皮製作 迷你肉餡餅，並減少餡料中的糖分。您也可以加入磨碎的蘋果或梨以增加自然甜味。
  1. 聖誕布丁
  • 營養價值： 富含乾果、堅果和香料。
  • 優點： 含有豐富的抗氧化劑和纖維。
  • 缺點： 熱量非常高，需小心享用。
  • 健康替代品： 製作 水果甜品，如烤蘋果或梨，內餡用燕麥、堅果和肉桂粉，這樣的選擇熱量較低，且提供天然甜味。
  1. 薑餅
  • 營養價值： 薑餅用蜜糖和香料製作，能提供一些礦物質和舒適的風味。
  • 優點： 這是一種可以健康製作的美味甜點。
  • 缺點： 仍然含糖量高，建議適量享用。
  • 健康替代品： 使用全麥麵粉製作 薑餅，並減少糖的含量。此外，可以使用無糖蘋果醬保持濕潤的口感和風味。

 

喝得健康：節日期間控制酒精攝取

酒精往往是節日慶祝的一部分，但了解其對健康的影響是很重要的。

酒精對您身體的影響

  • 睡眠： 酒精會擾亂您的睡眠模式，導致休息不佳和疲勞。
  • 情緒： 雖然它似乎能提升您的精神，但會導致情緒波動和之後的沮喪感。
  • 能量水平： 作為一種抑制劑，酒精會消耗您的能量，使您感到疲憊。
  • 體重： 高熱量的飲品會導致體重增加，尤其是過量飲用時。

控制酒精攝取的實用小貼士

  1. 明智選擇： 選擇像葡萄酒這樣的飲品，因為它們通常比啤酒或雞尾酒飲得較慢，這樣可以讓你更好地品味飲品並控制飲用量。
  2. 保持水分： 每喝一杯酒精飲品就喝一杯水或有氣水，這不僅能保持水分，還能減少總酒精攝取量。
  3. 設定限制： 事先決定要喝多少杯，並堅持這個數量。
  4. 計劃離開： 設定時間，合理安排離開酒吧或聚會的時間，以避免不斷飲酒。
  5. 先吃再喝： 吃一頓均衡的餐食可以減緩酒精吸收，並讓您感到滿足。

 

食譜：無酒精熱紅酒

用這款美味的無酒精熱紅酒為您的節日聚會增添溫暖與歡樂！

材料：

  • 1 瓶紅葡萄汁
  • 1 杯水
  • 1 個橙，切片
  • 3-4 顆全丁香
  • 2-3 根肉桂棒
  • 可選：預先包裝熱紅酒香料

做法：

  1. 在大鍋中，將紅葡萄汁和水混合。
  2. 加入橙片、丁香和肉桂棒，或加入預先包裝的熱紅酒香料。
  3. 中火加熱，直到混合物開始微煮—但不要煮沸！
  4. 降低火力，讓其慢煮約15-20分鐘以融合風味。
  5. 在上桌前過濾掉香料和水果。
  6. 在杯中熱飲，並用橙片或肉桂棒裝飾。

替代選擇

如果您擔心血糖水平或需要控制糖分攝取，可以考慮使用茶包製作一杯熱紅酒風味的熱茶。這個選擇讓您在享受節日風味的同時，無需攝取多餘的糖分。

 

節日的祝福

在這個節慶季節，我祝願大家聖誕快樂，新年快樂！願您的聚會充滿歡樂、笑聲和美食，同時也能保持健康。祝願您度過一個美好的節日季，迎接充滿活力的2025年！

祝您健康快樂！

 

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Foods That Fuel: Dietitian Sally Poon Shares Her Dance Nutrition Tips

Photo by Tim Gouw on Unsplash

 

 

 

 

Driven by the athleticism, artistry and aesthetics of dance, many dancers find themselves in a whirlwind of personal health and fitness goals. It can be mind-boggling for young dancers to figure out how to fuel their bodies. Though we each have a unique physical composition, there are a few dietary tips that every dancer should take note off. Here to share her advice on nutrition for dancers is one of Hong Kong’s leading dietitians, Sally Poon.

 

 

How can dancers keep their energy up throughout the day?

S.P.: For competition or stage performance preparation, it is important to ensure that adequate dietary intake is being achieved. Eat frequent meals and snacks throughout the day. Do not skip meals. Always consume a snack to replenish your energy within 30 minutes after training.

In between training sessions and performances, dancers should give special attention to fluid and carbohydrate intake in order to maintain optimal cognition and motor skill performance. Dehydration can cause tiredness and hinder performance by reducing strength and aerobic capacity. Impaired skill level can also occur, along with mental fatigue that can impact concentration and decision making. The amount an individual sweats varies from person to person, therefore fluid needs are highly individualised. Generally, the more a person sweats, the more they will need to drink. When the body is well hydrated, the colour of urine should be pale yellow throughout the day. Water is suitable for low intensity and short duration exercise. Sports drinks can be useful in high intensity or endurance training, as they contain both carbohydrates for fuel and sodium to help the body retain fluid more effectively and stimulate thirst.

 

 

 

What types of dietary risks are dancers prone to?

S.P.: The risk of poor micronutrient status due to restricted energy intake may be higher for dancers. Micronutrients that warrant attention include iron, calcium, and vitamin D. Our body needs iron to make haemoglobin, a protein in red blood cells that carries oxygen to all parts of the body. Low levels of iron in the body can cause iron deficiency anaemia. Symptoms include weakness, tiredness, difficulty concentrating, as well as impaired immune function and recovery. 

It is important that dancers seek dietary advice from qualified dietitians, due to the great amount of pressure to maintain a low body weight and low body fat levels, especially among ballet dancers. And this can lead to unbalanced eating habits and health issues if it is not properly supervised. Evidence suggests that disordered eating, menstrual disturbances, and low bone mineral density are the key health issues for dancers at all skill levels. Low bone mineral density is associated with clinical outcomes of osteopenia and osteoporosis. A study found that dancers had three times the risk of suffering from eating disorders.

 


Photo by Jess Bailey on Unsplash

 

What are some ways that dancers can develop or maintain strong and healthy bones?

S.P.: Adequate calcium and vitamin D are crucial to maintain proper bone health. Milk, yogurt, and cheese are the main food sources of calcium. Dark green vegetables, tofu, canned sardines, and calcium-fortified beverages are good sources of calcium too. Vitamin D helps the body absorb calcium and is important to keep our immunity strong. The body makes vitamin D when skin is directly exposed to the sun. Only a few foods naturally have vitamin D, which include fatty fish (such as salmon, tuna, and mackerel), egg yolks, mushrooms that have been exposed to ultraviolet light, as well as fortified foods and beverages (such as breakfast cereals, yogurt, milk, soy milk, and orange juice). Dietary supplements may be necessary to help achieve specific nutritional goals when dietary intake is inadequate.

 


Photo by Tetiana Bykovets on Unsplash

5 Fuelling Foods Packed with Nutrition

  1. Nuts are a good source of protein, healthy monounsaturated fats and dietary fibre. They also contain vitamin E, calcium, potassium, magnesium, and iron. Protein can enhance muscle repair and building; vitamin E is important for the immune system; and salted nuts with fluids can enhance rehydration.
  2. Fruits are rich in carbohydrates, dietary fibre, vitamin C, and potassium. Carbohydrates are an important energy source during exercise. Inadequate carbohydrate intake combined with regular training can lead to tiredness, loss of muscle mass and poor recovery. Carbohydrates are also needed to provide fuel to the brain, therefore low carbohydrate diets can result in poor concentration, mood swings and depression. Vitamin C is crucial to keep the immune system strong.
  3. Milk contains protein, calcium, and phosphorus that can promote muscle function and bone health. It also includes a source of fluid and sodium to enhance rehydration.
  4. Eggs are rich in protein for growth, repair and maintenance of muscles. Eggs also contain high concentrations of antioxidants lutein and zeaxanthin; as well as choline which is involved in the regulation of memory, mood, and muscle control.
  5. Quinoa is classified as a whole grain and is a good source of protein, dietary fiber, and iron. Quinoa is a complete protein, meaning that it contains all nine essential amino acids that the body cannot make on its own.

 


Photo by Dane Deaner on Unsplash

A List of Energy Boosting Snack Suggestions for Dancers

  • Cereal bars
  • Nut bars
  • Energy balls
  • Fruit smoothies
  • Trail mix with dried fruits
  • Yogurt with almonds and fruits
  • Egg/ tuna/ cheese sandwich
  • Peanut butter banana sandwich
  • Apple walnut muffins
  • Banana nut bread
  • Small tin of tuna on crackers with a banana
  • Vegetables sticks and pita bread with hummus

 


Photo by Toa Heftiba on Unsplash


What are some key foods and food groups that dancers should incorporate into their daily diet?

S.P.: Grains should be taken as the major dietary source, such as rice, noodles, pasta, bread, cereals, oatmeal, granola bars, and crackers. Eat more fruits and vegetables – make your meals as colourful as possible! Have a moderate amount of lean meat, skinless poultry, fish and seafood, beans, tofu, eggs, and low-fat dairy. Include some healthy fats with meals and snacks, such as nuts and seeds, avocado, nut butter, olive oil, salmon and tuna.

Ready to fuel up and take the stage, let’s open our pantry and keep our dance bags packed with delicious and energizing snacks! A special thank you to leading dietitian Sally Poon for sharing her expertise on nutrition for dancers!

 

Sally, Shi-Po Poon 潘仕寶

Registered Dietitian (UK)

Accredited Practising Dietitian (Australia)

BSc Nutrition (King’s College, London)

Master of Nutrition & Dietetics (The University of Sydney, Australia)

Sports Nutrition (HKUSPACE)

For more nutrition tips follow Sally on:

Personal Dietitian

Facebook: @sallypoondietitian

Instagram: @sallypoondietitian

 

This article was posted on the Hong Kong Dance Magazine website on 25 May 2020:
https://hkdancemagazine.com/stories/2020/5/23/foods-that-fuel-dietitian-sally-poon-shares-her-dance-nutrition-tips?fbclid=IwAR2M8d2w876y_TB5WUhRpgHM7k4C1L4-gsB5XSW_ylobJsI5ddkkeD5vtp4

 

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5 Essential Nutrients To Keep Your Immune System Strong

Photo by Brooke Lark on Unsplash

 

 

Article by Sally Shi-po POON (Registered Dietitian)

 

Lately, I have received many inquiries about food and nutrition related to the COVID-19/ Coronavirus pandemic. Put simply, there is no specific food or supplement will prevent you from catching COVID-19. Good personal hygiene practice, such as washing hands frequently and wearing surgical masks, remains one of the means of avoiding infection. In addition, the local government has urged the public to go out less and reduce social gatherings at this stage.

 

Maintaining a healthy lifestyle is the best step you can take toward naturally keeping your immune system strong and healthy. This can be achieved through regular exercise, adequate rest and a balanced diet. There are many nutrients that are involved with the normal functioning of the immune system such as these:

 

1.Vitamin A

Vitamin A is essential for normal vision and immune function. It also helps the lungs and other organs function properly. Food sources of vitamin A include liver, spinach, sweet potato, squash, carrots, cantaloupe, apricots, and mangos. Vitamin A is a fat-soluble vitamin so it is better absorbed when you eat it with healthy fats such as olive oil, nuts, and seeds.

2. Vitamin C

Vitamin C plays a key role in immune function. Consuming five varied servings of fruits and vegetables a day can help you achieve recommended amounts of vitamin C. Food sources of vitamin C include guava, kiwifruits, oranges, grapefruit, strawberries, bell peppers, broccoli, and tomatoes.

3. Vitamin E

Vitamin E acts as an antioxidant and our body needs vitamin E to maintain its immune system healthy. Vegetable oils (such as wheat germ, sunflower, and corn oils), nuts (like almonds and peanuts), seeds (such as sunflower seeds and sesame seeds), and avocado are excellent sources of vitamin E.

4. Zinc

Zinc plays an important role in immune function. Older people who have low levels of zinc might have a higher risk of getting pneumonia. Zinc is found in many foods and you can get recommended amounts of zinc by eating a variety of foods including oysters, crab, lobster, beef, pork, chicken, baked beans, cashews, pumpkin seeds, oatmeal, yogurt, and cheese.

5. Iron

Iron deficiency anaemia can impair immune function and make you less able to fight off germs and infections. You can get recommended amounts of iron by eating a variety of foods including red meat, seafood, poultry, iron-fortified breakfast cereals, lentils and legumes, spinach, nuts, and raisins. Your body absorbs iron from plant-based sources better when you eat it with foods that contain vitamin C, such as oranges, kiwifruit, and tomatoes.

 


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5 Essential Nutrients For Plant-based Diets

By Sally Shi-po POON (Registered Dietitian)

 

 

If you are a vegetarian or want to cut back on meats, make sure you get all the nutrients you need through a balanced diet. If a plant-based diet is well planned and nutritionally adequate, it may provide health benefits and lowering the risk of heart disease, colorectal cancer and type 2 diabetes. However, if the diet is not planned appropriately, you can fall short on the following nutrients easily:

 

  1. Protein

It is important to get enough dietary protein to keep our muscle, hair, skin and nails healthy. Main plant-based sources of protein include lentils, legumes, seeds, nuts, nut butter, soy milk, firm tofu, and meat substitutes. Eggs, milk, cheese, and yogurt are also good sources of protein if you eat these. Grains such as quinoa, millet, oats, wheat, and rice also contain some protein. It is important to eat different kinds of protein food every day to get all the amino acids required.

 

  1. Iron

Iron is essential for making red blood cells and insufficient iron intake can result in iron deficiency anaemia. Signs and symptoms include fatigue, weakness, pale skin, headache, dizziness, cold hands and feet, and brittle nails.

Plant sources of iron include white beans, kidney beans, chickpeas, lentils, fortified breakfast cereals, dark chocolate, firm tofu, raisins, spinach, and cashew nuts. Your body absorbs plant-based iron better when you eat it with foods that contain vitamin C, such as oranges, kiwi fruits, guavas, strawberries, sweet peppers, tomatoes, and broccoli.

 

  1. Omega-3 fatty acids

Omega-3 fatty acids are important for brain, eye, and heart health. The three main omega-3 fatty acids are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as chia seed, flaxseed, soybean, walnuts, canola oil, and soybean oil. DHA and EPA are found in fish and other seafood.

Your body can only convert very small amounts of ALA into EPA and then to DHA. If you do not eat fish and seafood, you should get EPA and DHA from fortified foods such as eggs, yogurt, juices, milk, and soymilk. If you think you have trouble getting enough omega-3s from food, consult with a doctor, dietitian, or pharmacist regarding dietary supplements.

 

  1. Calcium

 99% of the body’s calcium supply is stored in the bones and teeth where it supports their structure and function. Dairy foods are rich in calcium but if you are not eating these make sure you obtain calcium from other sources like fortified foods (e.g. breakfast cereals, fruit juices, tofu, soymilk, almond milk), dark green vegetables (e.g. Chinese cabbage, broccoli, kale, broccoli), almonds, and sesame seeds.

In addition to following a calcium-rich diet, you also need to get some vitamin D from the sun and fortified foods to enhance calcium absorption. And don’t forget about weight-bearing exercise which is the best type of exercise for your bones. Examples include weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing.

 

  1. Vitamin B12

Vitamin B12 helps keep the nerve and blood cells healthy in the body. It also helps make the genetic material in cells called DNA. Inadequacy can lead to megaloblastic anaemia that makes people feel tired and weak, as well as nerve damage.

Vegetarians can get vitamin B12 from eggs and dairy foods. If you are a vegan, you can get vitamin B12 from a variety of fortified foods such as breakfast cereals, nutritional yeasts, soy yogurt, and beverages. If you think you have trouble getting enough vitamin B12 from food, consult with a doctor, dietitian, or pharmacist regarding dietary supplements.

 

Does “vegetarian” necessarily mean healthy?

Food products labelled with “vegetarian” or “vegan” do not necessarily mean healthy. Cookies, chips, sweetened cereals, vegetarian burgers and sausages might be vegetarian foods, but they are likely high in fats, added sugar and sodium. Therefore, eat smart by checking the food labels and look for products that carry less saturated fat, trans fat, added sugar and sodium. In addition, fortified foods vary in the formulation, so it is important to check product labels to determine which added nutrients they contain.

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/essential-nutrients-plant-based-diet

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5 Key Nutrients For Healthy Pregnancy

By Sally Shi-po POON (Registered Dietitian)

 

Eating a healthy balanced diet is crucial to support the optimal development of your baby during pregnancy. Your body has a greater demand for nutrients which can be met by making wise food choices. Dietitian Sally Shi-po Poon explains the 5 key nutrients for a healthy pregnancy.

 

  1. Folic acid

Folic acid, also known as folate, is a B vitamin that is important for pregnant women. Taking folic acid regularly before pregnancy and during pregnancy helps prevent major birth defects of the fetal brain and spine called neural tube defects. The requirement for folic acid increases from 400 micrograms (mcg) daily for non-pregnant women to 600 mcg daily during pregnancy. The American College of Obstetricians and Gynecologists recommends all pregnant women and all women who may become pregnant should take a daily vitamin supplement that contains folic acid.

Major food sources of folate include spinach, asparagus, Brussels sprouts, black-eyed peas, kidney beans, avocado, oranges, papaya, peanuts, and breakfast cereals fortified with folic acid.

 

  1. Iodine

The body needs iodine to make thyroid hormones which are required for proper growth and brain development of your baby. The World Health Organisation recommends 250 mcg iodine daily during pregnancy. You should consider taking a prenatal supplement containing iodine, as it is difficult to get enough iodine from food alone when you are pregnant.

Seaweed, seafood, egg yolk, dairy products and iodised salt are main sources of iodine. Kelp, in particular, contains a very high level of iodine and eating too much can affect the thyroid function adversely. You should consume kelp in moderation and no more than once a week.

 

  1. Omega-3 fatty acids

Omega-3 fatty acids are found mainly in seafood. Omega-3 fatty acids include docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). DHA is important for the visual and cognitive development of your baby. Pregnant women should aim to attain an average daily intake of at least 200 mg DHA, which can be achieved by eating 8 to 12 ounces of fish or shellfish per week.

From the food safety point of view, avoid all raw and undercooked seafood including sushi made with raw fish.

People who do not eat seafood can eat foods rich in alpha linolenic acid (ALA), such as chia seeds, flaxseeds, walnuts and canola oil. Our body can produce DHA out of ALA, but the conversion rate seems to be very low. You can consider taking a DHA supplement if you do not eat seafood.

 

  1. Iron

Iron ensures optimal growth and brain development and prevents anaemia. Your body needs more iron during pregnancy and the daily recommended intake of iron is 27 mg.

Iron is found in most prenatal supplements. You should also eat a variety of iron-rich foods including red meat, poultry, fish, egg yolk, lentils, kidney beans, nuts, raisins, and iron-fortified breakfast cereals. Iron can be absorbed better if foods are eaten with vitamin C-rich foods, such as guava, oranges, kiwi fruits, sweet peppers, and tomatoes. Calcium might interfere with iron absorption. Taking calcium and iron supplements at different times of the day might prevent this problem.

 

  1. Calcium

Calcium is required to build your baby’s bones and teeth. Pregnant women require 1,000 mg of calcium a day. Inadequate calcium intake during pregnancy may increase the risk of preterm labour and gestational hypertension.

Milk, cheese and yogurt, are the best sources of calcium. Pregnant women are advised to consume two glasses of milk or calcium-fortified soy milk daily and choose calcium-rich foods such as Chinese cabbage (bok choi), kale, broccoli, sardines, and tofu made with calcium sulfate.

Vitamin D improves calcium absorption and is essential for bone health and development. Pregnant women need 600 International Units (IU) or 15 mcg of vitamin D a day. Expose to sunlight regularly and consume vitamin D-rich foods such as salmon and fortified food products can help you get enough vitamin D.

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-key-nutrients-healthy-pregnancy

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5 Fad Diets: A Dietitian Lays Down The Facts

By Sally Shi-po POON (Registered Dietitian)

 

It’s summertime again! Many people would like to shed a few pounds and get tempted by a range of ‘quick fix’ diets offering the promise of rapid weight loss. Sadly, there is no magic solution for sustainable weight loss. Our dietitian Sally Shi-Po Poon reviews the top 5 fad diets as follows:

 

  1. Ketogenic diet

The ketogenic diet is a low-carbohydrate, high-fat eating plan that has been used to control seizures in some people with epilepsy. The diet excludes carbohydrate foods such as grains, dairy, legumes, most fruits and starchy vegetables.

Supporters claim ketogenic diet can help burn fat and lose weight efficiently but evidence on its long-term effects is lacking currently. It may be challenging to follow this diet as it can cause side effects such as brain fog, fatigue, irritability, headaches, and constipation.

 

  1. Gluten-free diet

A gluten-free diet eliminates all foods containing gluten. Gluten is found in wheat, barley, rye, malt, and cross-contaminated oats. You may lose weight when cutting out energy-dense gluten-containing products such as cakes, cookies, batter-fried foods, and beer.

However, gluten-free does not necessarily mean low-calorie because some gluten-free products actually contain more sugar and fat than their gluten counterparts.

 

  1. Intermittent Fasting

Intermittent fasting involves short periods of fasting with either no food or very small amounts of food, and periods of unrestricted eating. A very popular intermittent fasting regime is called the “5:2 diet” – two days a week you eat less than 500 to 600 kcal, the remaining five days you eat as usual. People can achieve some weight loss if they don’t overeat on “feed” days.

However, fasting can make you feel dizzy, irritable, and tired, make it difficult to concentrate at work, and lack of energy to carry out physical activity. It is definitely not suitable for people with diabetes due to the risk of hypoglycemia (low blood sugar level).

 

  1. Raw Vegan diet

Raw vegan diet has been claimed for weight loss as well as disease prevention. From the nutrition point of view, it can be healthy if you have a nutritionally balanced vegan diet with the necessary supplements like vitamin B12, however, it is not a guarantee of weight loss as vegan foods often contain similar amounts of calories as non-vegan foods.

While some foods are good to have raw, others are more nutritious cooked – like tomatoes and asparagus – as the availability of lycopene and lutein are found to be higher. Some foods cannot be eaten raw at all such as potatoes, legumes and lentils. In addition, raw foods are not suitable for children, pregnant women, elderly people and cancer patients with weakened immunity.

 

  1. Juice Cleanse

Juice cleanse involves consuming vegetable and fruit juice for a short period of time, typically one to five days. Supporters claim it can detox our body, boost immunity, and shed some pounds quickly. However, evidence to support its recommendation is lacking. Basically, our liver and kidneys can remove waste from our body every day.

It is not recommended to do juice cleanse too often or for a long period of time because some key nutrients are lacking, for examples: protein, iron, omega-3 fatty acids, zinc, and calcium. Potential side effects include fatigue, dizziness, nausea, and headaches. Inadequate protein intake can make you lose muscle mass and affect the metabolic rate. Once you resume normal eating, your weight can rebound easily.

 

 

When a diet plan sounds too good to be true, it probably is. Always seek a qualified nutritionist or dietitian for proper advice – make small changes in eating habits and lifestyle that you will be able to sustain in the long term is key to success!

 

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/ask-the-expert-diet-trends-in-2018

 

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5 Foods To Eat For Healthy Hair And Nails

By Sally Shi-po POON (Registered Dietitian)

 

Shiny hair and strong nails are hallmarks of beauty. The solution could be in your kitchen! Here are 5 beauty foods that dietitian Sally Poon recommends to eat for healthy hair and nails.

 

  1. Eggs

Eggs deliver all the amino acids our body needs to build protein. Protein is found throughout the body; and both hair and nails are made from a protein called keratin. Therefore, eating adequate amounts of protein daily plays a crucial role in healthy hair and nails. An extra-large egg contains 7 grams of protein, which can be considered as 1 ounce-equivalent from meat, fish and poultry. In general, adults are advised to consume 5 to 8 ounces of meat, poultry, fish, egg and alternatives daily.

Eggs also contain biotin – a key nutrient for maintaining healthy hair and nails. Eggs should be eaten cooked as avidin found in raw egg whites can interfere with biotin absorption. Cooking denatures avidin, making biotin absorbs efficiently in the gut. Other foods that contain the most biotin include beef liver, salmon, tuna, pork, sunflower seeds, almonds, and sweet potatoes.

 

  1. Pine nuts

Pine nuts are a good source of copper – one of the key nutrients involved in collagen formation. Collagen is found in our skin, hair and nails. Copper also works with iron to help the body produce red blood cells. Other dietary sources of copper include oysters, organ meats, whole grains, beans, and yeast.

 

  1. Oysters

Oysters are an excellent source of protein and zinc.  Zinc is found in cells throughout the body. It plays a role in immune function, protein synthesis, cell growth, and wound healing. Zinc deficiencies have been linked with hair loss and Beau’s lines (indentations that run across the nails). Other dietary sources of zinc include beef, lamb, pork, poultry, crab, lobster, beans, nuts, fortified breakfast cereals, and dairy products.

 

  1. Seaweed

Seaweed is the best food source of iodine. Iodine helps maintain normal thyroid function and its deficiency can lead to thyroid disorders as a cause of hair loss. Other food sources of iodine include fish, seafood, dairy products, eggs and iodized salt.

 

  1. Beef

Beef is an excellent source of iron – one of the key nutrients involved in blood formation in our body. Iron deficiency anaemia has been linked with hair loss and appearance of spoon nails (soft nails that look scooped out). Other food sources of iron include lean meat, poultry, liver, oysters, salmon, tuna, dried beans, dried fruits, egg yolks, fortified cereals, wholegrains, and spinach.

Our body absorbs plant-based iron better when you eat it with meat, fish, or poultry. Foods rich in vitamin C, such as guavas, kiwifruits, oranges, strawberries, bell peppers, and tomatoes, also increase iron absorption.

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/5-foods-to-eat-for-healthy-hair-and-nails

 

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Thinking Of Starting A Family? Read These Health Tips First

By Sally Shi-po POON (Registered Dietitian)

Infertility is defined as not being able to get pregnant after one year (or longer) of regular unprotected sex. It is said to affect 1 in every 6 couples. While couples cannot control all of the factors causing infertility, they can control their eating habits and lifestyle as these can have significant impacts on the ability to get pregnant. The following are important steps to help you get ready for the healthiest pregnancy possible.

 

1. Maintain a healthy weight

In women, being underweight, being overweight or exercising too much may lead to infertility, according to the American College of Obstetricians and Gynecologists. In men, obesity is also associated with infertility due to lowered sperm count and motility, according to the National Infertility Association. Therefore, couples should maintain an optimal body weight as well as waist circumference to increase the chance of getting pregnant.

Healthy Weight Ranges

Boyd Mass Index (BMI): 18.5-24.9 (Caucasian); 18.5-22.9 (Asian)
Waist Circumference: <94cm for men and <80cm for women (Caucasian); <90cm for men and <80cm for women (Asian)

Sadly, there is no magic solution to sustainable weight loss. To lose weight successfully, you need to make healthier food choices, eat a balanced diet with portion control, and be physically active. Furthermore, adherence to healthy diets favouring whole grains, fruits, vegetables, poultry, and seafood are associated with better fertility in women and better semen quality in men, according to a review published in the American Journal of Obstetrics and Gynecology in 2017.

Avoid going on a fad diet where you eat a very restrictive diet for a short period of time and often lose weight quickly. Most people on this style of diet get fed-up very soon, start over-eating, make poor food choices and regain the weight they lost. Fad diets can also deplete your body of the nutrients it needs for healthy pregnancy. Consult a dietitian who can help you lose weight in a way that suits your lifestyle.

 

2. Get plenty of iron from plants

A diet rich in plant-based iron may reduce the risk of infertility, according to results from The Nurses’ Health Study II. Plant foods that are rich in iron include lentils, kidney beans, chickpeas, tofu, black sesame, cashew nuts, spinach, fortified cereals, and whole grains. To absorb the most iron from the foods, avoid drinking coffee, tea or milk with meals and add vitamin C from guava, orange, kiwi, lemon, or bell peppers to your meals to enhance iron absorption.

 

3. Go low GI

Polycystic ovary syndrome (PCOS) is the most common cause of female infertility. PCOS affects between 6% and 12% of women overall, which appears to be more common among overweight women. Women with PCOS often don’t have menstrual periods, or they only have periods on occasion. Because the eggs are not released, most women with PCOS have trouble getting pregnant. Research shows that weight loss of 5% is associated with improvement in amenorrhoea (absence of menstruation) for overweight women with PCOS.

Healthy eating tips for women with PCOS:

  • choose high-fibre, low-glycaemia index (GI) carbohydrates – at least half of all the grains eaten should be whole grains such as whole-wheat flour, oatmeal, and brown rice;
  • limit added sugars and refined grains such as sugary beverages, cakes, white bread and white rice;
  • choose monounsaturated and polyunsaturated fats such as avocados, olive oil, flaxseeds, walnuts, salmon, and sardines; and
  • limit saturated and trans fats such as butter, lard, stick margarine, shortening, and partially hydrogenated oil.

 

4. Stop drinking and smoking

Alcohol and smoking can damage the eggs and sperm, and reduce the fertility of both males and females. Therefore, if you and your partner are serious about trying to start a family, you should consider avoiding alcoholic drinks and quitting smoking to increase the chance of pregnancy.

 

5. Increase your folic acid intake

Folic acid won’t boost your fertility, but taking folic acid regularly before becoming pregnant and during pregnancy helps prevent neural tube defects (malformations of the spine, skull, and brain) in babies. Therefore, all women who could become pregnant should take 400 micrograms of folic acid daily from supplements. In addition, choose foods that are rich in folic acid, including asparagus, Brussels sprouts, spinach, mustard greens, oranges, peanuts, black-eyed peas, kidney beans, liver, whole grains, and fortified breakfast cereals.

 

For more information about eating for fertility, consult a dietitian for personalized advice and diet plan.

 

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/thinking-of-starting-a-family-health-tips

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Thinking Of Going Gluten-free? Read This First

Sally Shi-po POON (Registered Dietitian)

Gluten-free diet has gained considerable popularity in the general population over the past decade. Many celebrities and athletes have acclaimed it as an effective way to better health, weight control and athletic performance. There is, however, a lack of scientific evidence to support these claims. On the contrary, there are studies suggesting that gluten avoidance in diet may not be as “healthy” as it claims.

What is gluten-free diet?

Gluten-free diet is a diet that doesn’t contain any gluten. Gluten is a protein that is found in wheat, barley, rye, malt, and oats (unless they are labelled gluten-free). These ingredients are commonly found in bread products, pasta, breakfast cereals, cakes, cookies, batter-fried foods, beer and ale. There are a number of gluten-free grains and plant foods that are suitable for those on gluten-free diet. They include amaranth, arrowroot, buckwheat, cassava, corn, flax, legumes, millet, nuts, oats labelled gluten-free, potato, quinoa, rice, sago, seeds, sorghum, soy, tapioca, and teff.

Who should follow gluten-free diet?

People who have coeliac disease should follow gluten-free diet strictly. Coeliac disease is a serious, genetic, autoimmune illness where the consumption of gluten induces damage to the small intestine and causes nutrient malabsorption. Symptoms include bloating, diarrhoea, nausea, gas, constipation, fatigue, mouth ulcers, unexpected weight loss, hair loss and anaemia. The only treatment for celiac disease is strict avoidance of gluten for life. If you think you have coeliac disease, do not remove gluten from your diet until your doctor makes a diagnosis. If you remove gluten from your diet too early, it will cause an inaccurate result for both blood test and gut biopsy.

Non-coeliac gluten sensitivity

Some people have gut symptoms when eating gluten, even if they don’t have coeliac disease. This is called non-coeliac gluten sensitivity. Symptoms are similar to coeliac disease, such as abdominal pain, bloating, and diarrhoea. Most people with non-coeliac gluten sensitivity agree that there is an improvement of symptoms after following gluten-free diet. The exact trigger for the non-coeliac gluten sensitivity remains controversial thus far. There are reports suggesting that fermentable oligo-di-mono-saccharides and polyols (FODMAP) in wheat, rather than gluten, induce the gut symptoms. The exact cause is, however, yet to be identified.

Is gluten-free diet healthy for the general population?

Not really! Although some celebrities adopt gluten-free diet for weight loss, there is no data to support similar effectiveness among people without coeliac disease. It is important to note that gluten-free does not necessarily mean low-energy. In 2017, experts from the European Society for Paediatric Gastroenterology Hepatology and Nutrition warned that gluten-free products should not be considered a healthy substitute to regular foods because they usually contain higher levels of saturated fat and lower levels of protein.

In 2017, a study published in British Medical Journal found that gluten-free diet may increase cardiovascular risk as a result of reduced consumption of hearty wholegrains. Gluten-free cakes, cookies, muffins, crackers, bread and pizza are usually made with refined carbohydrates, which are high in glycaemic index, and low in B vitamins, iron, and dietary fibre.

In addition, people on gluten-free diet were found to have significantly higher levels of heavy metals such as arsenic, mercury, lead, and cadmium than those not avoiding gluten. More research is needed to determine whether this diet poses a significant health risk in the long run. In case if gluten-free diet is needed, the best way to avoid excessive exposure to these metals is to diversify the food menu.

Does gluten-free diet improve athletic performance?

Implementation of gluten-free diet among non-coeliac athletes has become increasingly popular because of perceived ergogenic and health benefits. In 2015, a carefully designed study published in Medicine & Science in Sports & Exercise concluded that a short-term gluten-free diet had no overall effect on exercise performance, gut symptoms, perceived well-being, intestinal injury, and inflammatory responses in non-coeliac athletes. Whether avoiding gluten for a longer period of time would lead to improvements in sports performance or well-being is yet to be identified. Nevertheless, current study suggests that gluten-free diet is not a panacea. Athletes should always remember that proper nutrient intake and timing are critical components of athletic success.

Before adopting gluten-free diet…

The significance of gluten-free diet in the general population remains controversial and more research is warranted. Before adopting gluten-free diet, you should consult a dietitian to ensure that you will get all the essential nutrients from a variety of foods, including gluten-free grains, fruits, vegetables, legumes, fish, lean meat, nuts, seeds, and dairy.

If you are suffering from any gut symptoms, such as abdominal pain, bloating, or diarrhoea, you should consult a doctor for medical advice. Self-treatment or delay in treatment is undesirable.

Sally’s Nutrition Blog @ Hong Kong Tatler: https://hk.asiatatler.com/life/everything-you-need-to-know-about-going-gluten-free

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