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Why do people gain weight? Besides genetic influence, diet and lifestyle are two important factors causing weight gain. Many times, we are eating more calories than our bodies need. This is due to the abundance of the calorie-dense food as well as bigger food portions available. Irregular meal pattern also causes overeating as people tend to eat a larger meal later after they have skipped a meal. Besides that, reduced physical activity lowers our energy output, contributing to weight gain.  

You may have tried many ways to lose weight, be it low carbohydrate diet, low fat diet, juice diet, or keto diet. You may even work out or prolong fasting period to achieve the calorie deficit in order to lose a few inches. The frustrations come when you find out that your weight bounces back after losing weight successfully. Here are the 5 steps to help you lose weight sustainably.  

1. Keep the calories intake within what your body needs

All of us have different energy needs at different life stages based on our body composition, metabolic rate and physical activity level. People tends to gain weight when they are getting older due to lower metabolic rate as a result of reduced muscle mass. Hence, even though you are eating the same, your weight might slowly creep up about 0.5-1 kg per year as you age. This may not seem much but overtime it can cause significant weight gain and lead to overweight or obesity. You can find out more on your energy need by measuring your basal metabolic rate through indirect calorimeter or by using a smart scale that does bioelectrical impedance analysis (BIA) or simply consult a dietitian.   

2. Practice mindful eating

Mindful eating has been shown to promote weight loss as it helps you to have control over your eating habits. You can start off with eating slowly and avoid distractions at meal times. Pay attention to the colour, smell, taste, texture and amount of the foods on your plate by using all your senses. Chew the food thoroughly as your brain takes about 20 minutes to realize you are full. Listen to your body, eat when you are hungry and stop when you are full. You need to differentiate between true hunger and non-hunger triggers for eating. Eventually, you will be more aware of the triggers including the negative feelings that make you want to eat. It allows you to address unwanted eating behaviours, therefore increasing the chances of long-term weight loss success.  

3. Include high fibre foods at each meal

High fibre foods such as wholegrains, fruits, vegetables as well as nuts and seeds help you to feel full and you will be able to control your caloric intake better. You may begin your day with oatmeal or wholegrain cereals with some fruits. For lunch and dinner, replace refined grains like white rice or regular noodles to wholegrains like brown rice, quinoa or wholegrain noodles. Make sure there are a variety of vegetables available at lunch and dinner as well. You can opt for nuts and seeds or fruits as snacks whenever you are hungry.   

4. Watch your snacks and drinks

Do you know that 1 slice of cheesecake gives you almost 340kcal, 1 small tub (100ml) of ice-cream gives you about 280kcal and 1 can of soft drinks gives you 140 to 180kcal? You may not realize that the snacks and drinks that you consume contribute to your calorie intake significantly. One practical tip is to keep the snacks or drinks below 100kcal and limit to 1-2 times per day. Often, you may need to opt for a smaller portion or share the snacks with others in order to keep it below 100kcal. Practice mindful snacking to help you lose weight sustainably.  

5. Build up your muscle

Muscle is the metabolically active tissue in your body. This means that your metabolic rate and energy need increases when your muscle mass increases. You may be losing muscle mass alongside with weight loss. To prevent that, you will need to follow a high protein diet coupled with regular exercises especially strengthening exercises to maintain and build up your muscle. This helps to keep your metabolic rate high and promote weight maintenance in long run. 

Are you facing weight issues? Do you need professional advice to help you lose weight effectively and sustainably? Our qualified dietitian and personal trainer are able to customize your weight loss plan based on your needs.  

1. What is the consensus on turmeric?
   – How does it help the body or how can it help the body?

Turmeric is being used worldwide in many different forms for multiple potential health benefits. The health benefits of turmeric attribute to its active ingredient called Curcumin which has antioxidant and anti-inflammatory properties. Curcumin has been shown to reduce oxidative stress by neutralising harmful free radicals in the body and stimulating the action of other antioxidants.  

 
– Which conditions or physical/mental factors can be affected by turmeric or curcumin? 

With its ability to help reduce oxidation and inflammation, turmeric could help to lessen pain associated with arthritis, improve memory, fight depression, lower risk of heart disease, prevent cancer and support wound healing.

2. What is the difference between turmeric and curcumin? 

Turmeric is a common spice with a vibrant, bright yellow-orange colour. It comes from the root of a flowering plant (Cucurma longa) of the ginger family.  

Cucurmin is actually the primary bioactive component in turmeric that has antioxidant and anti-inflammatory properties 

3. Should one take turmeric/curcumin supplements? What is the ideal dose for turmeric supplements to have an effect on the body?

It is generally safer to get curcumin from whole food form instead of turmeric supplement. High doses of turmeric especially in supplement form may increase your risk of kidney stones due to its oxalates content. Do note that high doses of curcumin can interact with certain medications such as pian relievers (aspirin, ibuprofen, acetaminophen), chemotherapy, blood thinners (warfarin) and immunosuppressive drug (tacrolimus). If you do opt for curcumin supplement, a relatively low dose of the complex (10-80mg curcumin) can provide health benefits for people who do not have health conditions. The Allowable Daily Intake (ADI) value of curcumin is 0–3 mg/kg body weight. 

4. How should turmeric/curcumin be consumed, e.g. is it okay to have with water or should it be had alongside some fatty food to help absorption. 

By itself, curcumin is poorly absorbed. Its absorption can be enhanced with fat containing food as it is fat soluble. It is recommended to take with heart healthy fats like unsaturated oils, avocado, nuts and seeds.  

I’ve heard that black pepper/piperine can also boost turmeric’s effects, is this correct? 

Yes, piperine which is the major active component of black pepper can increase bioavailability of curcumin by 2000%.

5. Is it possible to overdose on turmeric? Yes
– What is considered an overdose? 

It is generally safe to take up to 8 gram curcumin per day but doses of 450mg or higher may cause headache and nausea in some people. Some may experience mild digestive issues such as bloating, acid reflux, flatulence and diarrhea with daily doses exceeding 1000mg/day. People also reported skin rash after taking a dose of 8000mg per day or more although this seems to be rare.  

– What can happen if one overdoses?
Adverse effects like nausea, diarrhea, headache, skin rash, and yellow stool can happen if one overdoses.  

6. What should laypersons know about turmeric/curcumin supplementation?
    

Pure turmeric is considered safe for most people. However, turmeric powders may sometimes be adulterated with cheap fillers, such as wheat starch and questionable food colorants. They may even contain lead.  

No dietary supplement can replace medications or a well-balanced diet. Always talk to your doctor before starting a dietary supplement, since they could potentially interact with other medications you’re taking. 

Angle: When we’re at the supermarket, we may feel overwhelmed by the amount of choices available. However, making the healthy choice doesn’t have to be difficult. Here are some tips you can keep in mind the next time you’re at a supermarket. 

Why should I read food labels?  

• Provide useful information to decide whether a food can fit into your daily meal plan 
• Provide an idea on the nutritional value of a food and how the food can meet your nutritional requirements 

What’s on a food label?  

• Nutritional information panel 
• Nutrient claims  
• Health claims 

• Ingredient list 
• Date marking 
• Net weight  
• Usage instructions 
• Manufacturer’s details 

1. How do I read a food label?
2. a) What does serving size mean? Is it the recommended amount I should eat?

• Serving size is based on the amount of food people typically consume, rather than how much they should consume 

• The serving size is not a recommendation of how much to eat or drink 
• You may adjust the amount of food based on your nutritional requirements.  

1. b) What should I look out for on the nutrients label? [e. what are ‘bad’ items, e.g. saturated fat, sodium etc; what are ‘good’ items]

• You may want to look out for products with lower saturated fat, trans fat and sodium content but with higher fibre content for general well-being. Saturated fat and trans fat have negative impact on our heart health. Whereas, high sodium intake has been associated with high blood pressure. On the other hand, a diet high in fibre helps to ensure smooth bowels and lower the risk of heart disease.  

• If you are on a calorie-restricted diet, you may want to choose products with lower calories  
• If you are diabetic, watch the carbohydrate and sugar content in the products.  
• Compare 2 products by looking at the per 100g/ml nutrition information  

1. c) What should I look out for on an ingredient list? [e. the common saying that you shouldn’t buy a product if you can’t pronounce the ingredients]

• You can find all the ingredients that is in the product from ingredient list.  

• Ingredients are listed in descending order by weight 
• The first ingredient listed is present in the highest amount, followed by the second, third and so on. 
• If there is only one ingredient (e.g. rice), the ingredient list need not be present 
• The names of some ingredients may differ on different ingredient lists! 
• Common name for fats:  

• Vegetable oil/ fat 
• Dripping 
• Animal fat/ oil 
• Saturated fat 
• Monounsaturated fat 

• Polyunsaturated fat 
• Trans fat 
• Coconut oil 
• Palm oil 
• Shortening 

• Copha 
• Lard 
• Tallow 
• Butter fat 
• Milk solids 

• Monoglycerides 
• Diglycerides 
• ‘Creamed’ or ‘ Toasted’ 

• Common name for sugar 

• Sucrose 

• White or refined sugar 
• Brown sugar 
• Cane sugar 
• Castor sugar 
• Icing sugar 

• Molasses 
• Golden syrup 
• Invert sugar  
• Malt/ malt extract 
• Corn syrup 

• Honey 
• Glucose 
• Maple syrup 
• Fruit juice concentrate 
• Maltose  

• Fructose 
• Dextrose  

2. What tips do you have to avoid temptations at the supermarket? [i.e. make a list, don’t shop in an empty stomach, etc?]

• Make a list and stick to it! 
• Don’t shop when you’re hungry 
• Use a basket if you don’t have much to buy 
• Fill in with fresh foods first 
• Be aware of the supermarket’s marketing lures
   

3. Is there anything wrong with buying frozen fruits and vegetables? Why/why not?

There is nothing wrong with buying frozen fruits and vegetables. Fresh produce may not always be available, and frozen varieties are a convenient alternative. Most fruits and vegetables are usually picked and frozen at peak ripeness. And freezing helps to preserve nutrient value. In general, evidence suggests that frozen fruits and vegetables retain a comparable vitamin, mineral, and phytochemical content to their fresh counterparts. 

4. Are products (such as sugar-free Coke or low-fat peanut butter) labelled ‘low fat’ or ‘sugar-free’ really healthier? Why/why not?

Some of the products labelled ‘low fat’ may not be healthier as such products may be loaded with sugars. For example, low fat peanut butter contains lesser fat but it is added with sugar and the calories content is similar with natural peanut butter. Natural peanut butter is usually made from nuts which is healthier. You can opt for unsalted peanut butter to avoid excessive sodium intake.  

However, some products labelled as sugar free can be healthier options. For example, sugar-free coke has no sugar in it and it does not provide any calories. It is a better alternative for people with diabetes and those who are on weight loss program. The sweetness actually comes from artificial sweetener which is generally considered safe in moderation.   

5. What are artificial additives & should we avoid them?

Some of the common food additives include Monosodium glutamate (MSG), artificial food coloring and sodium nitrite.  

MSG has been used to enhance the flavor of many processed foods. It’s safe for most people when used in moderation. People who are more sensitive may experience symptoms like headache, sweating and numbness after eating a large amount.  

Artificial food coloring is used to improve the appearance of the food products. Certain food dyes have been associated with allergic reactions in some people. It is best to choose products without artificial food coloring.  

Sodium nitrite is frequently added in processed meat to prevent the growth of bacteria while adding a salty flavor and giving reddish-pink color. When exposed to high heat and in the presence of amino acids, nitrites can turn into nitrosamine, a compound that is harmful to our health. Research has shown that high intake of processed meats increases the risk of colorectal cancer.  

Breast milk is the best source of nutrition for infants. It meets all your baby’s nutritional needs as it contains all the essential nutrients, vitamins and minerals for your baby’s optimal growth and development. Beside that, breast milk is more easily digested and your baby is less likely to develop constipation, diarrhea and stomach upset.  

There are many other benefits of breastfeeding to babies including reducing risk of developing infectious disease such as respiratory and ear infections; allergies such as asthma as well as obesity and other chronic diseases later in life. As for mothers, they can return to pre-pregnancy weight faster, have closer bonding with their babies and reduce risk of developing breast and ovarian cancers as well as osteoporosis. World Health Organization (WHO) and Health promotion board (HPB) recommend exclusive breastfeeding (no other food or drink) for the first 6 months of a baby’s life.  

While you are breastfeeding your baby, you might wonder what are the best foods for you to ensure adequate supply of breast milk for your baby. First of all, you need to eat a balanced diet to meet your baby’s nutritional needs. When you do not get the nutrients you need from your diet, your body draws on its reserves, which can eventually become depleted.  

The amount of food you need to eat depends on your pre-pregnancy weight, how much weight you gained during pregnancy and how active you are. In general, most mothers who are breastfeeding require additional 500 calories per day to give you the energy and nutrition to produce milk. You can easily get these extra 500 calories from 1 slice of multigrain bread with 2 tablespoons of Mummy’s Nutmond Butter, 1 medium banana or apple and 1 cup of milk or yogurt.  In most cases, your appetite will adjust to meet your body’s needs, so you would not need to count calories.  

It is not recommended to attempt any slimming diet during breastfeeding as it may compromise the nutritional value of the breast milk particularly for some vitamins and minerals such as Vitamin A, Thiamine, Riboflavin, Vitamin B6, Vitamin B12, selenium and iodine. In fact, breastfeeding will help you to lose 0.5-1kg per month in the first 4-6 months after baby is born.  

Your protein requirement is much higher during breastfeeding. You need extra 20-25g protein per day which is equivalent to extra 1 palm-sized (100g) of fish, chicken, or meat; or 9 heaped tablespoons (225g) of boiled beans or lentils. If you are unable to do so, you can consider using Naked Nutmond Butter (7.2g protein per serving) as a spread on your toast or biscuits to boost your protein intake. Naked Nutmond Butter is awarded Healthier Choice Symbol as it is made from 100% almond with no sugar, no salt, no flavouring and no colouring. Other protein sources include eggs, nuts and seeds, soy products and dairy products. 

Your requirements for certain micronutrients increase during breastfeeding. These include:

2.Iodine (290mcg/day) 

Iodine is particularly important for thyroid function as it is a crucial component of thyroid hormones. These hormones are essential for proper physical growth and mental development. The recommended iodine intake during lactation is 290mcg per day. Iodine can be found in seaweed, seafood, dairy products, egg, and iodized salt.

3.Zinc (12mg/day) 

Zinc supports brain and cognitive development in growing babies. It is also important for immune function, wound healing and sense of taste and smell. Zinc is abundant in seafoods, meat, fish, dairy, seeds and nuts, eggs, legumes and wholegrains.  

4.Vitamin D (10mcg/day) 

Vitamin D is important to absorb calcium and maintain bone health for you and your little one. You require 10 mcg Vitamin per day from diet or supplements. Vitamin D fortified milk is a good source of dietary Vitamin D, providing 2.5 mcg Vitamin D per cup. Other food sources rich in Vitamin D include fatty fish (salmon, tuna, mackerel, trout), fish liver oil, egg yolk, beef liver and cheese. Do not forget that your skin is able to generate Vitamin D when exposed to sunlight. Try to get at least 15 minutes of sunshine a day between 10am to 3pm.  

5.Omega 3 (300mg DHA/day) 

Omega 3 fatty acids particularly DHA is remains critical for your baby’s brain development.  

Fatty fish like salmon, tuna, mackerel and herring; nuts and seeds like flaxseeds and walnuts are high in Omega 3. You can meet your Omega 3 requirement by taking 2 servings of fatty fish per week.  

6.Potassium (2800mg/day) 

Getting enough potassium during pregnancy is important because it helps to maintain the fluids and electrolytes balance, supports nerve signals, regulates muscle contraction and helps to maintain our blood pressure. Generally, fruits and vegetables are excellent sources of potassium. Avocado, bananas, potatoes, spinach, broccoli are among the richest source.  

You must continue to eat a balanced diet consisting of the wholegrains, good sources of the proteins as well as plenty of fruits and vegetables to provide you with all the nutrients needed during breastfeeding. If you are unable to get enough of the vitamins and minerals from diet alone, you may consider taking supplements to ensure good quality of milk.  

Eating a variety of foods while breastfeeding will change the flavour of your breast milk. This will help your baby to accept different foods once he/she starts eating solids. However, some babies are more sensitive to certain foods (such as cow’s milk and soy). You may need to avoid food that are upsetting your babies. When this happens, the main symptom is blood in the baby’s stool or sometimes persistent diarrhea or vomiting.  

Adequate fluid intake is also important to ensure adequate supply of breast milk because breast milk consists of more than 80% of water. You need at least 1.5-2L per day to produce sufficient breast milk. The best is water, you can include milk, juices, and soups as part of your fluid intake. It is generally sufficient to drink when you are thirsty and watch out for signs of dehydration like dark-colored urine, infrequent urination and dry mouth. Roasted almom milk is a good choice of fluids as it gives you additional protein without added sugar with some milk boosting ingredients.    

What about caffeine and alcohol? Caffeine can be transmitted to the baby through breast milk. You will need to limit your intake of caffeinated beverages to no more than two cups per day as it may cause restlessness in baby and affect your baby’s sleep. Alcohol should be avoided as it may be transmitted through breast milk to your baby. It has been shown to prevent oxytocin release and reduce the production of breast feeding. Alcohol also has adverse effect on your baby’s growth and development. 

Good nutrition is essential to ensure the well-being of the mother and optimal growth of the baby during the entire pregnancy. You might be thinking should you be eating for two since you are pregnant now. The truth is your body has increased nutritional needs during pregnancy and you do require extra macronutrients (carbohydrate, protein and fat) and micronutrients (vitamins and minerals) to support the growth of your body. However, you do not need to double up your food portion. Overeating and high simple sugar intake  will lead to excessive weight gain during pregnancy and therefore increasing your risk of developing gestational diabetes, pregnancy-induced hypertension and birth complications which require unplanned C-section.   

How much weight should you gain? It depends on your pre-pregnancy weight and BMI. Here are the general guidelines for healthy pregnancy weight gain. The usual weight gain during first trimester is between 0.5-2kg and it increases at a rate of 0.5-0.9kg per week for second and third trimester. There is no one size fits all approach when it comes to pregnancy weight gain, talk to your doctor if you are unsure.  

What about your protein need? You require extra 9g protein during pregnancy. You can add on a glass of milk (8g protein) or 2 tablespoons of Baby Nutmond Butter (6.2g protein) or an egg (6g protein) to give you the additional protein needed. Baby Nutmond Butter is awarded healthier choice symbol as it does not contain added sugar and salt. The natural sweetness comes from Medjool dates. It is also suitable for pregnant woman who is diagnosed with gestational diabetes.

Below nutrients have been proven to be crucial in ensuring good pregnancy outcomes:

Folic acid/Folate (600mg/day)

Folic acid is a B vitamin that helps to prevent neural tube defects (malformation of the brain and spinal cord) in fetus and anemia in pregnant woman. Food sources high in folate include dark leafy vegetables, citrus fruit and juices, lentils, and fortified foods.

Iron (27mg/day)

Iron aids in the formation of red blood cells and prevention of anemia in pregnant woman. Red meat, chicken, egg, fortified cereals, green vegetables, legumes and nuts are rich sources of iron.

Calcium (1000mg/day)

Calcium is important for building baby’s strong bones and teeth. Dairy products like milk, cheese yogurt; green leafy vegetables such as spinach, kale, broccoli; nuts, tofu as well as fish with edible bones like ikan bilis and sardine are high in calcium.

Vitamin D (10mcg/day)

Vitamin D is essential to help build your baby’s bones and teeth as it enhances calcium absorption. Foods that are high in Vitamin D include fatty fish, fish liver oil, Vitamin D fortified milk, cheese, egg yolk and beef liver. .

Omega 3 (650mg/day)

Omega 3 is one of the essential fatty acids that is crucial for brain and eye development. Foods high in Omega 3 are fatty fish like salmon, tuna, mackerel and herring; nuts and seeds like flaxseeds and walnuts. Baby Nutmond Butter is a good source of Omega 3 as it is specially created using a blend of walnuts and almonds together with chia flax seeds.

How do you ensure that you are getting all the nutrients needed by your body? When planning what to eat, you are recommended to include the right number of servings from the four food groups to get the nutrients you need as per below table.

During pregnancy, you may encounter constipation. This is a common side effect of iron supplement that your doctor recommends you to consume. Baby Nutmond Butter is also high in fiber which helps with the bowel movement. Do remember to drink plenty of fluids when you go on a high fiber diet to relieve constipation as too much fiber without adequate fluids may exaggerate the problem.

Qns: 

– How can parents introduce vegetables to their kids in a healthy manner? 

Parents should set a good example by letting the kids to see you eating the vegetables and enjoying them yourself. Parents should also keep trying to offer vegetables in each meal even though the kids say they don’t like it. Vegetables can be offered together with their favourite foods like mashed potatoes or fried rice. It may take 3 to 10 tries before a kid accepts a new vegetable. 

– Will the kids be able to get their required nutrients and vitamins from going veggie? 

The kids would be able to get required nutrients and vitamins from a balanced diet which incorporates wholegrains, protein foods, vegetables and fruits. Vegetables alone will not be sufficient to provide all the nutrients needed.  

– Is going vegetarian beneficial? 

A vegetarian diet can be beneficial for kids if it is well-planned. The basics of a vegetarian diet follow any healthy diet that provides a variety of foods including wholegrains, plant proteins from beans, lentils, nuts and seeds as well as plenty of vegetables and fruits. Limited plant food choices can result in nutritional deficiencies. The nutrients of concern are protein, iron, calcium, zinc and vitamin B12 of which deficiencies can impair the growth of a kid. 

– Do you have any simple veggie recipes to share with us? 

Veggie muffin 

Ingredients:  

1 cup grated carrot 

1 cup finely chopped broccoli (top parts of the florets only, no stems) 

1 cup shredded cheddar cheese 

1.5 cups milk 

1/4 cup olive/canola oil 

2 eggs (lightly beaten) 

1 cup cornmeal 

1 cup whole wheat flour 

1 teaspoon baking powder 

1/2 teaspoon baking soda 

1/2 teaspoon salt 

Instructions:  

1. Preheat the oven to 190°C and grease a standard muffin tin with non-stick spray. 
2. Place all ingredients into a medium bowl and stir together gently to combine. Divide the batter among the prepared muffin tin, filling each about ¾ full. 
3. Bake for 18-20 minutes or until the edges are lightly golden brown and a cake tester inserted into the centre comes out cleanly. Remove from oven, let cool in the pan for a minute or two, then transfer to a wire rack to cool at least slightly. 
4. Serve warm or store.