Skip to main content

MyDoc Tuesday Tips: 6 simple steps for nutrient-dense healthy lifestyle

Do you know an unhealthy diet, combined with sedentary lifestyles, are the number one risk factor for disability and death from non-communicable diseases?

The Food and Agriculture Organisation (FAO) celebrates World Food Day every year on 16th October. The theme for 2019 is Zero Hunger. It goes beyond just simple hunger. It means enough nutritious food for everyone, everywhere.

Many Asian nations experience a dual burden of undernutrition and overnutrition simultaneously due to greater and easier availability of processed foods which are calorie dense and not nutrient-dense.

(source: Canada food guide 2019)

Here are the 6 simple steps for having a nutrient-dense healthy lifestyle

1. Eat a balanced diet 
Incorporating your diet foods from all foods groups. The different food groups are:

  • Rice and alternatives
  • Fruits
  • Vegetables
  • Meat and alternatives
2. Choose a variety of food fro each food group 
Eating a variety of food from each food groups ensures you are nourished with a variety of nutrients. For e.g, you can choose to eat a different fruit every day or choose different cereals such as brown rice, red rice, soba noodles, high fibre noodles, buckwheat noodles, high fibre bread or gluten-free pasta etc. 

3. Portion size
Eat the right portion according to My Healthy Plate. If you are eating out, do not hesitate to request for more vegetables along with your main meal. If the portion served is large, request for reducing it to half portion if possible or choose to pack the excess and store it safely for the next meal. Alternatively, you can share the meal with a friend.

4. Local and seasonal foods
Seasonal fruits and vegetables are fresh and more nutritious. Easting local grown seasonal foods ensure you eat different fruits and vegetables throughout the year. 

5. Choose whole foods
Whole grains, plain nuts, legumes, sprouts, fresh fruits and vegetable are more nutrient-dense compared to refined cereals, sweetened nuts, processed fruits etc which are more calorie-dense. Whole foods provide higher satiety, variety of vitamins and minerals compared to processed foods. 

6. Exercise 
Regular physical and activity complement a healthy nutritious diet keeping you energized throughout the day and preventing the onset of non-communicable diseases such as high blood pressure, diabetes, heart diseases and cancer.  

MyDoc healthcare team,
Claudia, dietician

Popular posts from this blog

MyDoc and BaoViet signs strategic partnership to bring digital healthcare to the Vietnam population

PRESS RELEASE

MyDoc and Vietnam’s largest listed insurance company to target soaring medical inflation in the fastest-growing segment of US$22 billion healthcare market 

SINGAPORE, 4 November 2019- Singapore based digital healthcare platform MyDoc ramps up expansion plans across Southeast Asia with BaoViet deal to address 35-45% group insurance premium growthMyDoc recently inked a strategic deal with Baoviet Group Insurance; adding Vietnam to its expanding B2B online-to-offline healthcare ecosystem across Southeast Asia, with plans to add more countries in 2020.


(From L-R) Nguyen Thi Trieu Giang, Deputy Director, Claims Division, BaoViet; Vyctoria Tran, Operations Manager, MyDoc Vietnam; Dr. Snehal Patel, Chief Executive Officer and Co-Founder, MyDoc; Do Hoang Phuong, Deputy CEO, BaoViet; Nguyen Quang Hung, Deputy CEO, BaoViet; Tran Thi Van Anh, Deputy Director, Health & Benefits Division, BaoViet; Tran Thi My Linh, Director, Marketing Division, BaoViet.

The partnership with Baovie…

How to manage outbreaks in the face of a healthcare crisis

Dr. Snehal Patel, CEO and Co-Founder, MyDoc

When the World Health Organisation (WHO) declared the recent 2019-nCoV Novel Coronavirus outbreak a Public Health Emergency of International Concern (PHEIC), I was in Bangkok speaking to a few business partners about expanding our digital healthcare services in the country. Naturally, in Thailand, there were a lot of concerns surrounding the 2019-nCoV coronavirus, more commonly referred to as the Wuhan virus.

Ever since the first reported case outside of China was announced on the 13th of January in Thailand, our clinical team has been closely monitoring the situation. When it hit Singapore 10 days later, just before the Chinese New Year break, our team was not preparing for the festivities, but rather preparing for a crisis. We knew our digital healthcare platform had the capability to respond quickly to the epidemic that was fast turning into a pandemic.


First, let me quash some rumours: The latest coronavirus outbreak is not the faste…

Thursday Tips: Here's why your diets aren't working

We all know someone who seems to always be on some sort of diet to lose weight. It’s rare to hear about success stories of people losing weight and keeping it off over time.

How do we define success? A truly successful weight loss programme is one that can ensure a weight loss beyond one year after completion of the programme. In fact, studies show that the percentage of people who fail to keep the weight off after 5 years is around 80%.

Oh no! But why? Everyone can lose weight, but very few can maintain it. While there are many reasons why that is the case, the biggest issue with most diets is the lack of education.

Most diets do not teach about healthy eating and positive behaviour changes; instead, they promote dietary changes that are difficult and unhealthy to maintain.

That isn’t the only problem. Here are some other reasons:
Our society encourages calorie consumption and minimal usage of them. Food is increasingly ultra-processed, portions are growing and most of us e…