Dietitian's Corner


Chinese Kale and Oyster Congee

Dark green vegetables such as Chinese kale, Choy Cum, Bok Choy and broccoli are high in calcium. They can help vegans or those who consume very little dairy products to increase their calcium intake.


High Fiber Fried White and Red Rice with Chicken

Skinless chicken has comparable protein value as beef and pork but a lower fat content. Red rice is rich in complex carbohydrates and fiber. Therefore, red rice is a healthier choice and has better nutritional value than white rice.


Mung Bean Vermicelli with Vietnamese Sausage and Chinese Celery

Mung bean vermicelli is a low fat and low glycemic index food. It can prolong satiety, improve blood sugar and weight control.


Low-fat Spaghetti Bolognese

Ground beef is high in fat and thereby substituting partial ground beef with soy beans can help reduce fat intake significantly and prolong satiety.


Low Sugar Pancakes with Applesauce

Using whole wheat flour to make pancakes can enhance the texture and fiber content. This recipe selected skim milk instead of whole milk in order to lower the fat content.


Honeydew Melon and Mint Shaved Ice

Soda water is a sugar-free and low-calorie drink. The fizz in the soda water together with mint leaves can give extra freshness to your drink.


Black Beans and Mango Salsa

Using lemon juice to replace mayonnaise in this recipe helps reduce fat content significantly. Black beans have recently become a popular food source to supplement iron among women. In every 100g of cooked black beans, there is 7.2mg of iron, which is 3 times higher thank beef. Noted black beans are plant-based food, its non-haem iron is better absorbed when consumed together with vitamin c-rich foods.


Greek Salad

Adding a small amount of black olives to replace with the use of high fat dressings in a salad is beneficial. It not only adds flavors but also lowers the total fat content in the dish. Olive oil is rich in monounsaturated fat, which helps lower the risk of heart disease when consumed in moderation.


Italian Minestrone

This simple and easy recipe make use of vegetables of different colors. It not only provides dietary fiber but also contains a wide range of antioxidants, which can help reduce the risk pf cardiovascular diseases. Replacing salt and high-sodium condiments with black pepper and herbs can lower the sodium content of the soup and help reduce the risk of hypertension.


Mango and Almond Milk Pudding

Nuts such as peanuts and almonds are great sources of unsaturated fatty acids, dietary fiber, calcium, magnesium and potassium. Since nuts are small in size but high in fat, they can easily be overconsumed and lead to weight gain, resulting in an increased risk of cardiovascular diseases. Therefore, nuts can be only be consumed in moderation and the recommended intake is 1 ounce per day.

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