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8 Steps to Heart Smart Eating
1. Use Less Oil.
  • Buy a non-stick pan to cut down on oil used.
  • Cooking spray cut out the need for oil.
  • Use chicken or vegetable broth to prevent sticking when stir-frying.
2. Eat More Whole Grain Foods.
  • Good choices are whole meal bread, unpolished rice, oatmeal, barley, bran cereal.
3. Eat More Fruits & Vegetables.
  • Fruits and vegetables are high in vitamins, generally low in fat (except avocado and coconut) and a good source of fibre.
  • Choose more often dark green vegetables like spinach, chye sim, broccoli, kai lan; and orange-yellow vegetables & fruits like carrots, tomato, sweet potatoes, papaya, rock melon and mango.
4. Choose Lean Meats.
  • Limit high-fat meats with such as spare ribs, luncheon meat, bacon & sausages.
  • Choose fish at least 2 times per week
  • Alternate with beans, tofu, lentils at least 2 times per week
5. Use Unsaturated Oil In Cooking.
  • Oils such as peanut, corn, soy, sunflower, olive and canola oils are rich in monounsaturated & polyunsaturated fats.
6. Eat Less Fried Foods.
  • Fried foods have a lot of oil because of the way they are prepared.
  • Choose soup dishes over fried dishes more often.
7. Limit Salt & Salty Foods.
  • Use salt, and other salty sauces like soy sauce, oyster sauce sparingly.
  • Preserved foods such as salted fish, salted eggs, salted vegetables contains a lot of salt. Have them only occasionally.
8. Limit High Fat Snacks and Desserts.
  • Items like curry puff, chendol, goreng pisang, chips & keropok are all high in fat.
  • Better choices are fresh fruit, popiah, cheng tng, ice kachang, red bean soup (without the coconut milk).
The above guidelines are intended to apply to food eaten over several days, rather than in one day, and are intended for adults. Children under the age of six years should not be put on a low-fat diet.

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