Eating healthy in Singapore may seem challenging, given the abundance of delicious hawker food and diverse dining options. However, with the right strategies and knowledge, you can make healthier food choices that support your overall well-being. A healthy diet is crucial for enhancing physical performance, supporting good sleep, and ensuring that your other lifestyle choices works optimally. This guide will take you through everything you need to know about shopping and cooking healthy food in Singapore, making it easier to make informed decisions for a healthier lifestyle.
How difficult is it to eat healthy in Singapore?
While it may seem difficult to eat healthy in Singapore due to the widespread availability of high-calorie, high-fat foods, the government and various organisations have made it easier to make healthier choices. There are plenty of fresh food markets, health-focused supermarkets, and an increasing number of restaurants offering nutritious meals. Moreover, several initiatives help guide consumers to making better choices for healthier eating:
My Healthy Plate
“My Healthy Plate” is an easy-to-follow visual guide designed by Health Promotion Board (HPB) that promotes portion control and a balanced diet. The concept encourages filling half your plate with fruits and vegetables, a quarter with whole grains, and the remaining quarter with protein. This approach helps ensure you get a variety of nutrients and manage calorie intake effectively.
Nutri-grade mark
The “Nutri-Grade” label, found on beverages, is another tool designed to help consumers make healthier choices. The grading system, which ranges from A (healthier) to D (less healthy), is based on sugar and fat content. Opt for drinks with Nutri-Grade labels A or B for a healthier option, particularly when looking for refreshments on the go.
Healthier choice symbol
HPB has introduced the “Healthier Choice Symbol” on food packaging in 2001, which indicates that a product is lower in saturated fats, trans fats, sodium, or sugar compared to similar products. Look for this symbol when shopping to make more nutritious choices without compromising taste.
Where to find affordable healthy food in Singapore
Eating healthy doesn’t necessarily have to break the bank. Here are some tips on where to find affordable healthy food options in Singapore, including both ingredients for cooking and healthier choices when dining out:
- Wet markets and supermarkets: Wet markets like Tekka Market, Tiong Bahru Market, and Geylang Serai Market offer fresh and affordable fruits, vegetables, and seafood. Supermarkets like NTUC FairPrice, Sheng Siong, and Giant also provide a variety of healthy ingredients, including organic and whole-grain products.
- Health-focused eateries: Look out for restaurants that emphasise healthy eating, such as Real Food, SaladStop!, and Grain Traders. These eateries offer nutritious meals with a focus on whole foods and balanced portions, making it easier to eat well even when dining out.
- Tips for choosing healthier restaurant options: When dining out, opt for dishes that are grilled, baked, or steamed instead of fried. Ask for dressings or sauces on the side to control calorie intake. Choosing whole-grain options, such as brown rice or wholemeal bread, can also make a significant difference.
The ideal order of grocery shopping
Another alternative to finding healthy food is to shopping for the right food, or making it at home. Planning your grocery shopping can help you stick to a healthy diet. Here’s a step-by-step guide to ensure you pick the best ingredients for your meals:
1. Proteins
Start your shopping with protein-rich foods, such as lean meats, poultry, fish, tofu, eggs, and legumes. Protein is essential for muscle repair, growth, and overall body function. Opting for high-quality protein sources, such as grass-fed beef, free-range chicken, or sustainably sourced fish, ensures you get the most nutrients without the harmful additives. By choosing your proteins first, you make them the centrepiece of your meals, which can help you plan balanced meals around them.
Selecting high-quality meat is crucial for a healthier diet. Consuming meat that isn’t lean, free-range, hormone-free, or antibiotic-free can increase your intake of saturated fats, potentially harmful additives, and growth hormones. These can contribute to various health issues, such as obesity, heart disease, and hormone imbalances.
2. Fruits
After selecting your proteins, head to the fruit section. Fruits are packed with essential vitamins, minerals, and antioxidants that support immune function, skin health, and digestion. Berries, apples, oranges, and bananas are excellent choices that are rich in fibre and low in added sugars. Buying fruits second helps ensure you incorporate natural sources of sweetness into your diet, reducing the need for sugary snacks or desserts later.
3. Good fats and oils
Next, focus on healthy fats, which are essential for brain health, hormone production, and cell function. Look for sources of good fats like avocados, nuts, seeds, and olives. When choosing oils, opt for extra virgin olive oil, avocado oil, or coconut oil, as these are less processed and contain beneficial fatty acids. Avoid seed oils like canola, sunflower, or soybean oils, which can be highly processed and contain trans fats. Remember that while fats are essential, they are calorie-dense, so consume them in moderation.
4. Vegetables
Vegetables are a vital source of complex carbohydrates, vitamins, minerals, and fibre. Choose a variety of colourful vegetables such as leafy greens, broccoli, bell peppers, and carrots to ensure you get a wide range of nutrients. Prioritising vegetables in your diet helps manage blood sugar levels, improves digestion, and supports weight management. Remember that starchy vegetables like potatoes, sweet potatoes, and corn should be consumed in moderation, as they are higher in carbohydrates.
5. Grains
Grains, while a source of energy, should be consumed in moderation. Whole grains like quinoa, brown rice, oats, and barley are more nutrient-dense and less processed than refined grains. They provide essential fibre and minerals, supporting digestive health and prolonged satiety. Limit your intake of processed grains, such as white bread, white rice, and pastries, which can spike blood sugar levels and contribute to weight gain.
6. Dairy
While dairy products like milk, cheese, and yoghurt can be good sources of calcium and protein, they should be consumed in moderation. Choose organic or grass-fed dairy options when possible to avoid added hormones and antibiotics. For those who are lactose intolerant or prefer non-dairy alternatives, look for fortified plant-based milks like almond, oat, or soy milk. Consuming dairy occasionally can help balance your diet without overloading on saturated fats.
7. Snacks
Snacks should be chosen carefully, as many are designed to trigger an addictive response, encouraging overeating. Processed snacks like crisps, biscuits, and candy often contain high levels of sugar, salt, and unhealthy fats, leading to a cycle of cravings and stress eating. If you need snacks, opt for healthier options like nuts, seeds, fruits, or low-sugar granola bars. Being mindful of your snack choices can help break the habit of stress-related eating.
8. Drinks
Finally, leave drinks for last, or skip them altogether if they are not water. Sugary drinks like sodas, fruit juices, and energy drinks are high in added sugars and provide little nutritional value. Instead, prioritise water, which is essential for hydration and overall bodily function. If you want variety, consider unsweetened herbal teas, infused water with fruits and herbs, or coconut water without added sugars.
How to read food labels in Singapore
Reading food labels is essential to make healthier choices. Here’s how to decode them:
- Ingredients listed from most to least: The first ingredient listed is the most abundant in the product. If sugar or refined grains are among the first few ingredients, consider it a red flag.
- Avoid lengthy ingredient lists: A long list of ingredients often indicates a highly processed product. Aim for items with fewer ingredients and those that you recognise as whole foods.
- Unrecognisable ingredients: If you see ingredients you can’t pronounce or those that sound like chemicals, it’s best to avoid them. Products with additives or preservatives may have potential health risks.
- Impulse buying of unhealthy snacks: Avoid buying based on cravings, especially for processed snacks that are high in sugars, salts, or unhealthy fats.
- Focus on nutrient-dense snacks: If you need a snack, choose those high in fibre and protein rather than empty calories to avoid sugar spikes and crashes.
Shopping for vegans and vegetarians: how to overcome dietary deficiencies from a protein-absent diet
Maintaining a balanced diet as a vegan or vegetarian requires planning to avoid nutrient deficiencies:
- Protein sources: Include plant-based proteins such as beans, lentils, chickpeas, quinoa, tofu, tempeh, and edamame in your diet. A combination of different plant proteins ensures you get all essential amino acids.
- Vitamin B12: Since this vitamin is mainly found in animal products, vegans should look for fortified foods like cereals, plant-based milk, or take a supplement.
- Iron: Opt for plant-based iron sources like spinach, lentils, and chickpeas. Pair these with vitamin C-rich foods like oranges or bell peppers to enhance iron absorption.
- Calcium and vitamin D: Include fortified dairy alternatives, leafy greens, and nuts in your diet. Vitamin D can be obtained from sunlight exposure or supplements.
- Omega-3 fatty acids: Chia seeds, flaxseeds, hemp seeds, and walnuts are good sources. Algae-based supplements also provide a vegan-friendly source of DHA and EPA.
How to determine the shelf life of a product?
To maintain food safety and quality, understanding the shelf life of products is essential:
- Check for expiration dates: Look for “best before”, “use by” or expiry dates to gauge freshness.
- Proper storage: Keep perishable foods refrigerated and store dry goods in a cool, dry place. Ensure all items are sealed tightly to prevent spoilage.
- Look for signs of spoilage: Changes in smell, texture, or colour can indicate that food is no longer safe to consume.
The benefits of eating healthy
A balanced and nutritious diet is the foundation of good health and well-being. Making the right choice and consuming the right mix of nutrients from whole foods is essential not only for physical health but also for mental and emotional wellness. Here are some key benefits of eating healthy:
- Improved physical performance: Foods rich in protein, complex carbohydrates, and healthy fats fuel your body, enhancing muscle function, endurance, and recovery. This is particularly important for those engaging in regular physical activity or those who are undergoing rehabilitation, physiotherapy and chiropractic care to support recovery from injuries or musculoskeletal issues.
- Enhanced sleep quality: A diet rich in essential nutrients, such as magnesium, potassium, and B vitamins, can help regulate sleep patterns by balancing neurotransmitters and hormones. For instance, leafy greens like spinach and kale, nuts like almonds, and whole grains such as quinoa can promote better sleep by calming the nervous system and aiding in muscle relaxation.
- Reduced risk of chronic diseases: A diet high in whole foods such as fruits, vegetables, lean proteins, and whole grains helps to reduce the risk of developing chronic conditions like heart disease, diabetes, and obesity. These foods are low in unhealthy fats, refined sugars, and sodium, and they contain antioxidants and anti-inflammatory compounds that protect cells from damage. Consistently choosing healthier options can lead to long-term benefits, including improved cardiovascular health, regulated blood sugar levels, and a balanced body weight.
- Better mental clarity and mood: Eating a well-balanced diet that includes omega-3 fatty acids (found in fish like salmon, walnuts, and flaxseeds), complex carbohydrates, and proteins can significantly impact mental clarity and mood. Nutrient-rich foods help maintain stable blood sugar levels, preventing energy crashes and mood swings. Foods like berries, nuts, and seeds are also rich in antioxidants that support brain health, reduce oxidative stress, and protect against cognitive decline.
By focusing on a healthy diet that prioritises whole foods, you can improve your overall well-being, support your body’s natural healing processes, and enhance the effectiveness of complementary health practices like chiropractic care.
How to supplement your diet in your daily life
While maintaining a balanced diet is key to good health, adopting additional lifestyle habits can further optimise your well-being. Pairing good nutrition with other healthy practices creates a holistic approach to wellness. Here are some ways to complement your balanced diet:
Exercise regularly
Regular physical activity is vital for cardiovascular health, muscle strength, and flexibility. Incorporating a mix of aerobic exercises (brisk walking, jogging, or cycling), strength training (weights or resistance bands), and flexibility exercises (yoga or Pilates) helps maintain a healthy weight, strengthens the heart, and enhances mobility. Regular exercise also helps regulate hunger hormones and supports digestive health, making it easier to maintain a healthy diet.
Chiropractic care
Incorporating chiropractic care into your health routine can aid in maintaining proper spinal alignment, reducing pain, and enhancing mobility. Chiropractic adjustments can also improve nervous system function, allowing for better digestion and nutrient absorption, which complements the benefits of a balanced diet. Chiropractic care, combined with a nutritious diet rich in anti-inflammatory foods, can help reduce pain from musculoskeletal issues and support overall wellness.
Learn more about chiropractic care here.
Stay hydrated
Proper hydration is essential for all bodily functions, from digestion to circulation. Water helps transport nutrients to cells and removes waste products. Aim to drink at least 8 glasses of water daily, and consider hydrating foods like watermelon, cucumbers, and oranges. Staying hydrated also helps in managing hunger and preventing overeating, as thirst is often mistaken for hunger.
Manage stress
Chronic stress can negatively impact your diet and overall health. Practising mindfulness, deep breathing exercises, meditation, or engaging in hobbies can help manage stress levels. A balanced diet that includes foods rich in omega-3 fatty acids, magnesium, and B vitamins can also support stress reduction by regulating mood and supporting brain health.
Get enough sleep
Quality sleep is crucial for recovery, cognitive function, and maintaining a healthy weight. A diet rich in magnesium, tryptophan, and melatonin-producing foods, like almonds, cherries, and bananas, can improve sleep quality.
Additionally, choosing the right pillow and mattress that supports your body while you sleep matters as it can further enhance the benefits of a healthy diet Establishing a regular sleep routine and creating a relaxing bedtime environment can further enhance the benefits of a healthy diet.
Learn more about the best sleeping position here.
Nourishing your body from the inside out: the connection between diet and spinal health
Eating healthy in Singapore might seem challenging initially, but with the right strategies and knowledge, it can be seamlessly integrated into your daily routine. From understanding the importance of balanced nutrition to making informed choices while grocery shopping and dining out, you can support a healthier lifestyle that benefits both your body and mind.
Good nutrition works best when combined with other healthy lifestyle practices such as regular exercise, chiropractic care, stress management, and quality sleep. Just as choosing the right foods supports your physical and mental health, taking care of your spine ensures that your nervous system—your body’s main communication network—works efficiently. Proper spinal alignment helps improve posture, reduce pain, and enhance the body’s natural healing processes, allowing you to live life to the fullest.
Here at Chiropractic Singapore, we believe in holistic wellness and supporting your body’s innate ability to heal when given the proper care. Maintaining good spinal health is a central pillar of overall well-being, and when combined with a balanced, nutritious diet, regular exercise, and healthy lifestyle habits, you can optimise your body’s function.
Ready to take the next step in your wellness journey? Book a spinal check-up with Chiropractic Singapore today and begin your path to better health with personalised, expert care.
