September 2008 Newsletter - Diet & Nutrition

Trans Fats......The Facts!

Trans fats are fats which contain trans fatty acids. They are actually present in small amounts in a range of foods and occur naturally in a wide range of foods for example in meat and dairy products but there is little evidence that these naturally occurring trans fats are harmful.

Synthetic trans fats are produced from vegetable oils when they undergo a chemical process called hydrogenation. This is an industrial procedure where the oils are heated to approximately 270oC causing the structure of the fats to change so that fats which are usually liquid at room temperature become hardened.

California became the first state in the US to ban trans fats this summer. Legislation varies across the globe. For example McDonalds fries bought in Denmark contain only 1% of trans fats whereas the same product purchased in New York contains 23%. The Singapore nutrition information panel includes information on the amount of trans fats, aim for 0g as often as possible and limit your consumption of foods likely to contain trans fats such as cakes, pastries, margarines and fried foods. If a food contains hydrogenated vegetable oil as an ingredient it will more than likely contain trans fats.

Research has now shown that gram for gram trans fats are much worse for health than saturated fats; they raise the levels of LDL or ’bad’ cholesterol in the blood whilst lowering the level of HDL or ‘good’ cholesterol. Further research is being conducted into other possible health implications and links with cancer, immune problems and obesity but general advice is to limit your consumption as much is possible, a message consistent with choosing a healthy and balanced diet.

To decrease your intake of trans fats limit your intake of the following:

• Cakes
• Pastry
• Biscuits
• Hard Margarines
• Fried Foods and takeaways

Super juices ?

Fruit juices have become significantly more popular over the past few years. Some juices are now marketed as ‘super juices’ although this term has no scientific definition, it is generally used for juices that are particularly rich in nutrients. However it has been shown that more benefits can be gained from consuming the whole fruit rather than the juice and juices can often contain significant amounts of added sugar (be careful of juice drinks)

Overall it would seem that one serving (200ml) of juice per day can contribute towards your 5 fruit and vegetable portions per day but that whole fruits and vegetables are preferable both in terms of financial cost and health benefits. As with so many other things moderation is the key!

So enjoy your morning glass of fruit juice with breakfast. For more tips on how to achieve a healthy and balance diet whilst in Singapore come along to Nutri-Style's weekly Weight Management Meetings for those who have followed a Weight Watchers plan or similar previously and for those who are simply looking to improve their diet.

http://www.nutri-style.com/WeightManagementGroup.php

Thinking of a gift for someone special?

Click to view Nutri-Style Gift Vouchers

 Healthy eating in Singapore

Many of us enjoy eating out but it is not always easy to find somewhere that serves healthy food. Each month we will review a café or restaurant which serves a range of healthier options.

THE GARDEN @ The Sentosa Resort & Spa

The Garden is nestled next to Spa Botanica on Sentosa. It was opened in February 2008 and offers conscious dining; ingredients are specially sourced from organic or bio-dynamic (working towards being a balanced and sustainable unit) farms whenever possible and prepared in such a way to ensure that all the fresh produce retains its natural goodness and nutritive value.

A nutritional guide is provided which promotes a more 'conscious' dining approach to your menu choices. Dishes carry various labels such as containing a high level of antioxidants or containing ingredients that help to lower cholesterol. No butter or cream is used in any of their dishes.

There are two menus, a noon menu and a dusk menu. The noon menu contains lighter meals such as the Organic Potato and Paneer Burger served on toasted spelt and linseed focaccia ($24) and also has an excellent ‘mix and match’ salad menu. The dusk menu has heartier main courses such as Herb Crusted Lamb Rack with organic brown rice pilaf ($44) and the Grilled Portobello Mushrooms served with wild rice and roasted pumpkin ($28) The desserts, which are common to both menus include an Organic Quark Cheesecake served with lemon sorbet and blueberry coulis ($15) and a minestrone of fruit with forest berries with basil sorbet ($12).

And if you are feeling extravagant or are just in need of some pampering it is worth noting that all the ultimately luxurious Spa Botanica day packages include lunch at The Garden.

Daily: 10am – 10pm

www.thesentosa.com

Nutrition services at Nutri-Style

Weight loss management group

Mondays - 7pm

The Weight Loss Management Group meets weekly on Mondays at 7pm and is recommended for those who have followed a weight loss plan before.  A weigh in and discussion on a nutritional topic each week is conducted in a social and supportive environment. It is an opportunity to meet like minded individuals, to discuss your successes and your difficulties and to ask any questions to a qualified Dietitian.

Secrets to Staying Slim in Singapore

STYLE AFFAIRS - SEPTEMBER 2008

Wednesday 24th September

7pm -  9pm

Brunches, high teas, hawkers and sundowners are all part of the culture here making staying slim in Singapore a real challenge. Join this Style Affairs event to learn the secrets to staying slim whilst still being able to go out, socialise and enjoy yourself.

For more details please see: http://www.nutri-style.com/her_style_affairs.php

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