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Healthy family eating tips for a Singapore lifestyle

As a nutritionist and mother of two, AILEEN LANE from Nutri-Style knows how to put every ingredient to work for her family. Here ahe shares her dietary tips with EL.

Little Ones

Start their day with whole oats, nutrient-rich avocado, banana, pumpkin or sunflower seeds and dried fruit. Use non-dairy milk such as oat, soy or almond.
Limit processed foods and promote fresh fruit and vegetables as snacks.
Introduce whole grains (bread, rice and pasta) early so they don’t develop a preference for nutritionally deficient refined products.
Fill sandwiches with mashed banana, avocado with lemon juice, or Aileen’s Troppo For Chocco spread.
Offer homemade hummus with vegetable crudites.
Whip up smoothies from non-dairy milk, soaked almonds and frozen fruit, or freeze them to make ice lollies.


Troppo For Chocco

Dairy- and nut-free. Makes one cup.
Shelf life: three days (fridge) or two weeks (frozen)
Ingredients:
• ¼ cup dates, soaked for several hours
• ¼ cup maple syrup or agave nectar
• ½ teaspoon vanilla powder
• 1½ avocadoes, mashed
• 2 tablespoons unsweetened cocoa powder
• ¼ cup water
Method:

1.Mix dates, maple syrup or agave nectar and vanilla powder until smooth in a food processor fitted with an S blade.
2.Add avocado and cocoa powder and mix until creamy.
3.Add the water and mix briefly.

Waistline Whittlers

 

Count calories with free websites and applications like caloriecount.com.
Satisfy appetites with fibre-rich wholegrain oats, pasta, rice and breads, and avoid white carbohydrates.
Avoid low fat products as they are often full of sugar, artificial flavours and additives.
Diet drinks create sweet cravings. Opt for sparkling water or diluted fresh juices.
Avoid or reduce intake of meat and dairy products, known to be high in saturated fats that cause acidic bodily reactions that can lead to degenerative diseases.
Eat both raw and cooked vegetables for their high fibre content and phytochemicals that protect against disease.


Eating For Two

• Increase nutrients with fresh juices or non-dairy smoothies.
• Eat 30g of fibre daily, found in whole grains, fresh fruit and vegetables.
• Choose a prenatal supplement with at least 600mcg folic acid.
• Eat high quality vegetable protein, for example quinoa, millet, chickpeas, beans and lentils.
• Eat more leafy green vegetables for calcium and essential vitamins and minerals.

Jungle Juice


Ingredients
:
• 1 apple
• 1 carrot
• 2 celery stalks
• 1 head of Romaine lettuce
• 1 cucumber
• 1 lemon
Juice all ingredients and serve immediately.

Nutri-Style offers a range of nutrition support services including dietary analysis and weight loss management.
6887 5220 | nutri-style.com

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