Not Enough Fruits
(300 g / day)
Equivalent to 1 and a half large apples.
Reason : Packed with essential nutrients, fiber that can boost the immune system. Lower in calories keeps helps with weight management.
Not enough nuts and seeds
(at least 20 g / day)
About 1 handful of nuts (baked, not salted)
Reason : High in Nutrients and Protein for muscle building. High in good fats that can lower risk of cardiovascular diseases.
Not Enough Fatty Fish
(at least 250 mg / day)
About one standard slice
Reason : Contains high quality protein and good source of Vitamin D. High in Omega 3 fatty acids important for body and brain development, also lower the risk of cardiovascular diseases.
Too much Salt
(no more than 2000 mg of sodium / day)
Reason : Raises blood pressure and also encourage water retention.
Too much processed meat
Avoid as much as possible
ham, sausages, canned food etc
Reason : High in sodium, added chemicals and fats.
Too much sugar
Recommended 35 - 40 g / day (Healthy individuals)
One whipped cream frappe = 60 grams of sugar
Reason : leading factor for obesity, diabetes.
Too much unprocessed red meat
300 to 500 grams red met per week
About 3 to 4 cups of ground beef per week
Reason : High in saturated fats which might raise cholesterol levels.
Not enough vegetables
At least 400 g a day
2 big servings of vegetables for lunch and dinner
Reason : High in Nutrients and fiber. Supports a healthy gut and lower calories helps in weight management.
Not enough poly / mono saturated fats
About 55 to 65 grams per day
Reason : Helps to raise good cholesterol and fight bad cholesterol in the body.
Not enough whole grains
At least 125 grams / day
About 2 bowls of brown rice
Reason : High fiber supports good gut health and lower GI sustains a longer period of energy supplementation.
By : Alvin Ho
B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)