Like many multi-generational families living in Singapore, Gayathiri used to eat home-cooked meals prepared by her mother. In a typical week, the dining table in her household of six would be spread with a kaleidoscope of colours and flavours, with popular dishes like chicken kurma, fried rice, sardine sambal, and stir-fried prawns.

 

Life for the Selvam family went on as usual until Gayathiri’s mother experienced heart issues and was diagnosed with diabetes. Separately, her father was also found to have high blood pressure. To take better care of her parents’ health, Gayathiri decided to take over the cooking responsibilities and prepare more nutritious meals for her family. This would also give her mother more time to rest.

 

“Eating nutritious food is important for my family’s health,” Gayathiri shared. But healthy doesn’t mean bland. “We are foodies, so it’s important for me to preserve the essence of the flavours we love,” she laughed.

 

Related: Use My Healthy Plate as a guide to prepare well-balanced meals.

 

Healthier eating is a choice

Healthy eating starts from choosing healthy ingredients. When shopping for groceries, Gayathiri selects products labelled with the Healthier Choice Symbol for ingredients with lower amounts of saturated fat, sodium or sugar.

 

She also incorporates healthier ingredients into her dishes like lower-sodium salt, brown rice, vegetables, and healthier oil. For the two children in her family, Gayathiri portions two servings of fruits and vegetables each daily so they have a well-balanced diet.

 

Gayathiri has embraced her role as the family chef with relish and now whips up three or four home-cooked meals weekly. Besides planning a balanced diet for her family, she is also mindful not to overcook to make sure that her loved ones eat in moderation, and to avoid food wastage.

 

Related: Download the Healthy365 app on the App Store or Google Play to keep track of your daily food intake.

 

Tips for cooking nutritious and yummy home-cooked meals

Here are Gayathiri’s tips to help you get started:

 

  1. Fresh and whole ingredients: Include fruits and vegetables for the nutrients and fibre that your family needs — and to satisfy their sugar cravings! Choose a mixture of colourful fruits and vegetables for a variety of health benefits.

 

  1. Healthier oils: A simple way to pick healthier cooking oils is to look out for the Healthier Choice Symbol. Remember to use it in moderation to prevent excess calorie intake!

 

  1. Lean proteins: Incorporate lean protein sources like fish, tofu, beans and skinless poultry into your family’s diet to keep their immune systems strong.

 

  1. Wholegrains: Opt for wholegrains like brown rice, quinoa, whole wheat pasta, and oats. They are a great source of fibre and vitamins that lowers the risk of diabetes and heart disease.

 

  1. Herbs and spices: Instead of relying on salt and processed sugar, use herbs and spices to add aromatic flavour to your dishes. Commonly used spices like turmeric and coriander can reduce inflammation and cholesterol levels.

 

  1. Perfecting food portions: Wish there was a simple way to manage food portion sizes? Use My Healthy Plate to serve up well-balanced meals! at home!

 

Eat well, live well

Healthy cooking does not have to be a tedious chore or taste as bland as you might think. With a spoonful of practice, a dash of determination, and a generous helping of healthy ingredients, you too can start cooking delicious meals for your family like Gayathiri.

 

Visit our healthy eating page for more delicious tips on how to adopt healthier habits!