Preventing Type 2 diabetes is possible with weight loss and healthy eating

Healthy Cooking Is Easy

Our family deserves nutritious meals... and it need not be complex. It is not difficult to whip up quick and healthy meals for the family. Because every little effort we put into selecting, preparing and cooking healthier meals makes a difference.

Cooking healthy dinners for the entire family does not have to lie on the shoulders of one person either. You could spread out the responsibilities so that everyone can chip in. For example, one person can be in charge of buying the groceries, one person will be in charge of cooking, and another person will be in charge of cleaning up.

Related: Plan Your Meals with My Healthy Plate

How to Cook Healthy Food at Home

Shop Smart

  • Going to the grocery store? Making a list and going shopping once a week saves time. Some supermarkets even offer the convenience of shopping online.
  • At the supermarket or wet market, ask the butcher to trim off the visible fat, or skin the poultry and pack it in portions that you will use at each meal. You can also pick up portioned meat (such as chicken breasts or drumsticks) and seafood at the chiller counter as well.
  • Drop some frozen vegetables into your grocery cart to serve as a quick standby for busy days. They are just as nutritious.
  • You can also buy peeled, pre-chopped onions, minced garlic and ginger to help you cut down the preparation steps that usually take a longer time. There are also gadgets that can help save time with chopping and mincing.
  • There are several brands of pre-packaged herb and spice mixes that make up delicious and traditional dishes so buy some and keep them ready at home. You will be saving time by using these products.
  • Remember to look for items with the Healthier Choice Symbol (HCS). These products meet the Health Promotion Board’s evaluation criteria and are healthier than products in the same category. Healthy cooking becomes easier with Healthier Choice products.

Related: Shopping for Fruit and Veggies

Prepare Ahead

  • Preparing for the week ahead is one way to save time. You could think about your meal plans for the week in advance. For instance, you can boil up a large pot of stock with bones and vegetables. You can freeze this in small bags to be served in the future as the soup base or to flavour dishes for your healthy dinners.
  • You can also pre-cook a few easy recipes and store them in your freezer. Stews and curries do well for this purpose. These ready-prepared dishes are lifesavers for those special days when you may turn up late from work and you might not have the time or the energy to whip up a healthy dinner.

Related: Cooking for Health - Keeping It Quick and Easy

Keep It Simple

  • A salad with some sour cream isn’t your only option when it comes to eating healthy. Cooked healthy meals are possible too! Select simple dishes, especially if you know that you will be pressed for time. A healthy one-dish meal like stir-fried noodles or a mixed rice dish can be just as nourishing as a three-course meal of rice, vegetables and meat.
  • Get a slow cooker. Some of us might not be comfortable in the kitchen. With a slow cooker, all you need to do is dump the ingredients and walk away!
  • Simplify the methods of traditional family favourites to make sure that it takes no more than 30 minutes to place a warm meal on the table. For example, serve up steamed fish more often instead of fish curry. Making stir-fried chicken with vegetables takes less time compared to sweet and sour chicken. Look out for super easy recipes online. Some dishes might not even take you more than 20 minutes!

Try out these quick and easy healthy meals in the Healthy Chef mobile app, as well as others in HealthHub.

What If We Really Have No Time to Cook but Still Want to Eat Healthy Meals?

Ok, we get it. You really don’t have the time on your hands, or maybe you are just too tired to clean up the kitchen after. You still want to eat healthy meals and that’s possible. Here are a few more tips on how to do that.

  1. Say “no” to junk food in the house. Buy more fruits instead. This way, you will reach out for an apple instead of a bag of chips when you feel like having a snack.
  2. Avoid skipping breakfast. Go for some wholemeal toast or yoghurt; fruits are great too. You should never skip breakfast, as you might end up over-compensating with a heavy unhealthy lunch.
  3. Have meals delivered. There are a few online caterers that deliver healthy cooked meals to your home these days. Why not sign up for one? You can choose from a variety of meal plans to suit your taste buds. Healthy dinners are just a click away!

Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.


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