No Starving! You Just Need To Know The Secrets of Eating Right!

Hello, everyone! Today, we’re going to discuss healthy eating and how it can help you stay in shape without relying solely on exercise and without starving yourself!!

You might wonder if it’s possible to lose weight without exercising. Well, the answer is yes! While exercise is essential for overall health, you can still achieve gradual weight loss through dietary adjustments. The key is to strike a balance between what you eat and your physical activity.

Let’s start by understanding the importance of diet over exercise when it comes to weight loss. There are two ways to lose weight without exercise:

Rapid weight loss through starvation: This method might lead to quick results, but it’s not sustainable and can have negative effects on your body.

 

Gradual and healthy weight loss: This approach focuses on making long-term changes to your dietary habits for sustainable results.

Now, let’s move on to the concept of “My Healthy Plate,” which is an easy-to-understand visual guide designed to help you adopt healthier eating habits. we’ll refer to it as “Quarter, Quarter, Half.” sometimes

Here’s how My Healthy Plate works:

 

Fill one-quarter of your plate with whole grains.

Fill another quarter with good sources of protein.

Fill half of your plate with fruits and vegetables.

Whole grains are essential as they provide vitamins, minerals, phytochemicals, and dietary fiber. They help with weight management, keeping you feeling full for longer and preventing overeating. Incorporating whole grains in your meals can also reduce the risk of chronic diseases like heart diseases, diabetes, and certain cancers in the long run.

 

Protein is crucial for building and repairing tissues in your body. It’s essential to choose lean sources of protein like fish, meat, eggs, dairy, and plant-based options like tofu or soy milk. Limit egg yolks to no more than two per day due to their high fat content.

 

Fruits and vegetables should make up half of your plate. Opt for a variety of colorful vegetables, especially green leafy ones like spinach, lettuce, bok choy, and broccoli. Fruits provide essential vitamins and minerals, but it’s best to consume them as whole fruits rather than as snacks due to their high sugar content.

 

Following My Healthy Plate is easy and effective in achieving a balanced diet. If you can’t find a meal that fits the Quarter, Quarter, Half proportions, you can balance it out in your next meal.

Now I am going to reveal the next secret. You must follow the right meal or food sequencing ie veggies first, then protein-rich and fat-rich foods second and carby foods third.  And it may be just the tiny tweak you need to help you feel full.

For one, the fiber found in veggies is “virtually non-digestible and can help slow the rate at which food is converted into sugar,”

Secondly, protein and fat take longer to digest than carbohydrates, That means they exit your stomach slower, creating a greater sense of satiety and satisfaction.

This food sequence can foster fullness,  promotes satisfaction and prevents overeating. Also can promote more balanced blood sugar levels and prevent energy crashes or slumps.

Remember, eating healthier doesn’t have to be complicated. By adopting the My Healthy Plate approach, you can better manage your weight and reduce the risk of chronic diseases. It’s all about finding the right balance between nutrition and physical activity.

How to Plan Your Breakfast Using My Healthy Plate

 

Fill a quarter of your plate with wholegrains

• Wholemeal bread, wholegrain toast, rolled oats, brown rice porridge

Fill a quarter of your plate with meat and others

• Eggs, peanut butter, cheese, low fat milk, low fat yoghurt, soya bean milk

Leave half the plate empty or have one small piece of fruit

Here is a sample breakfast using My Healthy Plate.

​Wholegrain bee hoon
½ a serving of vegetables (optional)
1 egg
1 cup of soya bean milk or water
It is alright not to include a fruit at breakfast

 

How to Plan Your Lunch or Dinner Using My Healthy Plate

Fill a quarter of your plate with wholegrains

• Brown rice, wholemeal pasta, wholemeal bee hoon

Fill a quarter of your plate with meat and others

• Chicken, fish, lean meat (pork, beef)

Fill half your plate with fruit and non-starchy vegetables

• Bok choy, carrots, broccoli, spinach, carrots, capsicums, cabbage, kai lan, kang kong, chye sim

Here is a sample lunch or dinner using My Healthy Plate.

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If you are eating in:

Brown Rice
1 serving of vegetable
1 serving of meat, e.g. steamed chicken or steamed tofu with mushroom if you are a vegetarian
1 serving of clear vegetable soup

If you plan to eat out:

Mee Siam
Ask for wholemeal bee hoon if available
Ask for more bean sprouts
1 hard-boiled egg
1 glass of water
Bring along an apple

Or

Mee Goreng
Ask for wholegrain noodles if available
The dish may already have ½ a serving of vegetable
1 grilled chicken drumstick
1 cup of teh tarik (with less sugar)

 

In the upcoming content, I’ll also share quick and easy recipes to help you prepare delicious and nutritious meals in just five minutes. Stay tuned and let’s embark on this journey towards a healthier you!