Whisper it, but our dieticians in Singapore love eating roti prata, too. Dr. Kalpana Bhaskaran’s secret to enjoying her favourite dish, minus the guilt? Bake your own roti prata at home using an oven, so it’s less oily!

 

“I love having roti prata, but it usually contains high amounts of sodium and saturated fats. Too much sodium and saturated fats are not good for our heart, and can be very fattening,” she explained.

 

When she orders roti prata at eateries, Dr. Bhaskaran limits herself to just one plain prata (“with only a bit of curry for dipping”) to curb her calorie intake.

 

Mindful eating with every bite

As Dr. Bhaskaran shared, healthy eating doesn’t mean total abstinence, but rather, making mindful adjustments to our eating habits for a flexible and balanced approach to our diet.

 

For carbohydrate lovers, Dr. Bhaskaran offered this clever food hack if you’re cooking at home: mix white rice with wholegrains like brown rice, quinoa, and red rice. “It’s as filling as eating white rice, and also more nutritious and delicious!” she quipped enthusiastically.

 

To lower her calorie intake, Dr. Bhaskaran also bakes curry puffs instead of deep-frying them, making them less oily while retaining their crispy and savoury goodness.

 

Related: How much calories do I need a day?

 

Plan your meals like a nutrition pro

Finding inspiration to eat healthy can be tough, but thankfully, nutritious meals do not need to be mundane. Dr. Bhaskaran shares some of her go-to meal options below.

 

Breakfast

  • Hearty oatmeal — “One of my favourite breakfast options is also so easy to prepare. I have rolled oats with low fat milk or soy milk, mixed with healthy nuts like walnuts or almonds. For extra crunch and flavour, I cut half an apple into thin slices and add them to my bowl.”

  • Eggs and fruits combo — “When I have a long day ahead, I have two egg whites and an egg yolk, accompanied with a side of juicy cherry tomatoes or half an avocado. Not forgetting a cup of freshly brewed coffee with low fat milk!

  • Veggie fiesta — “For variety, I have a small bowl of green bean sprouts, grated carrots, cucumbers, and onions for a meal that looks as good as it tastes. I also have a glass of lemon juice for extra zest!”

Lunch

Dr. Bhaskaran follows My Healthy Plate to ensure she eats more nutritious and balanced meals in the right proportions.


  • Packed with protein and fibre — “I usually have brown rice or millet, mixed with quinoa, a large portion of non-starchy vegetables, and one portion of chicken, fish, or tofu.”

  • Weekend indulgence — “On weekends, I cook my own healthy gravy at home as a treat. So, when I’m dining out, I avoid food with lots of gravy as they tend to contain more fat and sodium.”

  • Tea break snacks — “I usually eat fresh fruits, which are full of fibre and vitamins, as a great mid-afternoon snack.”

Dinner

  • Creamy goodness — “I have wholegrain chapati, chicken curry, or tofu tikka masala (or paneer gravy) with a generous helping of stir-fried vegetables for a nutritious dinner.”

  • Wholesome stew — “You can’t go wrong with dosai and sambar, accompanied with natural spices like curry leaves and turmeric powder to bring out the vegetable stew’s taste and aroma.”

  • Savoury seafood — “I like fish that is grilled, baked or pan-fried as they contain good fats like Omega-3 fatty acids. I complement it with vegetables for a filling meal.”

Eat your way to better health

With a slew of healthy recipes and healthy eating tips, you can make small, gradual adjustments to better eating habits over time and find a balance that works for you. As a guide, use My Healthy Plate to ensure you eat well-balanced meals that include all the food groups in the right proportions.

 

Join the Eat, Drink, Shop Healthy Challenge by HPB and start earning rewards for your healthier habits today!