photo: Dosirak deliver healthy Korean rice bowls
According to Euromonitor’s Health and Wellness Report in 2016, Singaporeans are increasingly eating healthier1. They are inclined to purchase food products that are labeled with the ‘Healthier Choice’ symbol. It has been observed that sales of healthy consumer items grow gradually at nine per cent annually2. As Singapore is one of the most connected cities in the world, Singaporeans can easily access information on healthy eating through the Internet and are increasingly educated in the subject3.
A healthy method to prepare food is poaching. This involves simmering ingredients in a pan of water until cooked. Since there is no oil added in this cooking process, it does not increase the fat content in the dish. Additionally, poaching retains essential nutrients that the body requires4. For instance, a poached chicken dish contains higher levels of Vitamin B and phosphorus than the regular chicken dishes. Vitamin B lowers the risk of stroke by seven per cent and boosts metabolism while phosphorus strengthens teeth and bones5.
Another method to prepare food healthily is broiling. It places food in the oven that is below the heat source6. Little to no oil is needed for broiling, which reduces calories and fat content. Furthermore, fat in meat and poultry melts during the broiling process, resulting in a decrease in fat levels for meat and poultry7.
Steaming is another healthy way of preparing food. It is known to be one of the best cooking methods for preserving nutrients and water-soluble vitamins8. Fats and oils are not used in steaming. Steam Box at Serangoon Road offers “steam potting”, where raw ingredients such as crab, prawns, and marinated ginger chicken thighs are steamed on a perforated tray9. Through this enclosed steaming process, the ingredients are able to retain their original flavors10.
In Singapore, food deliveries offer plenty of healthy dining options to consumers. Dosirak, a Korean joint that serves healthy authentic Korean rice bowls, delivers island-wide. Each rice bowl offers a balanced meal with the right portion of recommended carbohydrates, vegetables, and protein11. The eatery uses sous vide to cook and has a certified food nutritionist to ensure all ingredients used are healthy. Dosirak is recognized as a Healthier Dining Partner by the Health Promotion Board12. Their menu includes soy sesame chicken, spicy kimchi chicken, and cured salmon rice bowl.
Another eatery that offers a healthy menu for delivery is Grain. Grain uses fresh and natural ingredients13. It regularly updates its lunch menu weekly to offer diners a variety of new options. Grain serves healthy dishes such as grilled chicken with pesto over organic mixed grains and caramelized avocado salad14.
Certain restaurants such as Kitchen by Food Rebel specialize in serving healthy dishes. All ingredients used are organic, hormone-free, and sustainable or locally-sourced15. Sauce and salad dressings are made from home-made and contain no preservatives16. They offer salads such as vegan sweet potato and their chicken burger is made from hormone-free chicken17.
Scientific research has proven that consuming an unhealthy diet that lacks vitamins and minerals, decreases productivity and increases the risk of early death18. It exposes the individual to the risk of a myriad of illnesses such as high blood pressure, diabetes, cancer and depression19. Healthy eating is more than just an individual’s preference; it is also a lifestyle to maintain in order to reap long-term benefits.
References
1 Euromonitor International. (2016). Health and Wellness in Singapore. [online] Available at: http://www.euromonitor.com
/health-and-wellness-in-singapore/report
2 The Straits Times. (2016). Healthier-choice food products getting popular. [online] Available at: http://www.straitstimes.com/singapore/health/
healthier-choice-food-products-getting-popular
3 Euromonitor International. (2016). Health and Wellness in Singapore. [online] Available at: http://www.euromonitor.com/
health-and-wellness-in-singapore/report
4 Dr Health Benefits. (2016). 10 Health Benefits of Poached Chicken (No.5 Super). [online] Available at:http://drhealthbenefits.com/
food-bevarages/meats/health-benefits-of-poached-chicken
5 Dr Health Benefits. (2016). 10 Health Benefits of Poached Chicken (No.5 Super). [online] Available at:http://drhealthbenefits.com/
food-bevarages/meats/health-benefits-of-poached-chicken
6 Blue Glass Bioneers. (2016). Different Types Of Healthy Cooking Techniques. [online] Available at: http://www.bluegrassbioneers.org/
different-types-healthy-cooking-techniques/
7 SFgate. (2016). The Advantages of Broiling Food. [online] Available at: http://healthyeating.sfgate.com/advantages-broiling-food-7766.html
8 Authority Nutrition. (2016). How Cooking Affects The Nutrient Content of Foods. [online] Available at: https://authoritynutrition.com/cooking-nutrient-content/
9 Danielfooddiary. (2016). Steam Box – Hong Kong’s Food Trend “Steam Potting” In Singapore At Serangoon Gardens. [online] Available at: http://danielfooddiary.com/2016/05/15/steambox/
10 Danielfooddiary. (2016). Steam Box – Hong Kong’s Food Trend “Steam Potting” In Singapore At Serangoon Gardens. [online] Available at: http://danielfooddiary.com/2016/05/15/steambox/
11 Miss Tam Chiak. (2016). 17 Places To Help You Find Healthy Food in Singapore. [online] Available at: https://www.misstamchiak.com/healthy
-eating-singapore/
12 Miss Tam Chiak. (2016). 17 Places To Help You Find Healthy Food in Singapore. [online] Available at: https://www.misstamchiak.com/healthy
-eating-singapore/
13 Shape. (2015). Delicious & Healthy Lunch Takeaways For Busy Days. [online] Available at: http://www.shape.com.sg/food/delicious-healthy-lunch-takeaways-busy-days
14 Shape. (2015). Delicious & Healthy Lunch Takeaways For Busy Days. [online] Available at: http://www.shape.com.sg/food
/delicious-healthy-lunch-takeaways-busy-days
15 The Ranting Panda. (2016). Food Review: Kitchen by Food Rebel | Healthy eating at Stanley Street in CBD. [online] Available at: https://therantingpanda.com/2016/09/14/food-review-
kitchen-by-food-rebel-healthy-eating-at-stanley-street-in-cbd/
16 The Ranting Panda. (2016). Food Review: Kitchen by Food Rebel | Healthy eating at Stanley Street in CBD. [online] Available at: https://therantingpanda.com/2016/09/14/food-review-
kitchen-by-food-rebel-healthy-eating-at-stanley-street-in-cbd/
17 The Ranting Panda. (2016). Food Review: Kitchen by Food Rebel | Healthy eating at Stanley Street in CBD. [online] Available at: https://therantingpanda.com/2016/09/14/food-review-
kitchen-by-food-rebel-healthy-eating-at-stanley-street-in-cbd/
18 Nerdwallet. (2016). 6 Reasons for Eating Healthy. [online] Available at: https://www.nerdwallet.com/blog/
health/medical-costs/benefits-of-eating-healthy/
19 SA health. (2016). The risks of poor nutrition. [online] Available at: http://www.sahealth.sa.gov.au/wps/wcm/connect/
public+content/sa+health+internet/healthy+living/is
+your+health+at+risk/the+risks+of+poor+nutrition