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The Singapore Heart Foundation (SHF) wishes to thank the sponsor of this educational booklet, Norwegian Seafood Export Council. We would also like to express our special thanks to Chef Catan Tan Mohd, Executive Chef of Raffles Town Club, who has spent his precious time to develop these healthy and delicious Malay food recipes; Joshua Tan, professional photographer of Elements by the Box who captured all the great photographs; and Firewerks Creatives for the creative design of this booklet. We would like to acknowledge Ms Ng Hooi Lin, Nutritionist and Ms Stephanie Ho, Assistant Manager of PR & Communications of SHF who helped to write and edit this booklet. Most importantly, we would like to thank all parents, teachers and students who will read this book and transform the knowledge contained on its pages into action for better heart health. Mr Vernon Kang Chief Executive Officer Singapore Heart Foundation 2 3 5 Get Ready! Test Your Knowledge! Get Set! What to Eat and How Much to Eat? It’s Time for Healthier Choices! GO! COOK A HEARTY MEAL! 6 8 10 12 14 16 Nasi Lemak Special Heart Healthy Nasi Minyak Low-Fat Sayur Lodeh Salmon Pais Marvellous Mee Siam Modern Pengat Pisang Test Your Knowledge ! By spending 2 mi nutes to answer this short quiz, you will find ou t how savvy you are about food, diet and nutrition. Go od luck! own sugar 1. Honey and br ous iti tr nu are more r. ga su ite wh an th A. Almost 5 teaspoons of sugar B. About 10 teaspoons of sugar C. More than 15 teaspo ons of sugar B. False 3. How ma be foun ny teaspoons o d in a bowl of f sugar can A. Almo chendo st 5 te l? aspoons B. Ab fats can 4. Hidden in: d be foun out 9 t easpoon of sugar C. More s of su than 15 teaspoo gar ns of su gar g the followin 5. Which of urce of so is a good y acids? omega-3 fatt Your body needs a full range of nutrients to function properly. Nutrients give you energy to study. Nutrients keep your skin healthy too! Eating healthily helps to maintain a healthy body weight and lowers your risk of developing chronic diseases. 6. Cholesterol is fou nd in all the following foods except: A. Butter B. Fish C. Peanut 7. F as ood s such s, d o o f saus s such le sh 8. Fre s, vegetab eggs mea ages, l as d uit r n f u a t n , h fis nugg baco cheon meat, : have ets an n, chick a e v a d h a: ontent ham en A. L salt c content ow A. Low alt t dium s B. Me salt conten h ig H C. Q2: B Q3: B Q4: A salt B. M c e C. H dium sa ontent igh salt lt conte cont n ent t Q1: B Q5: B Q6: C Q7: C Q8: A A. Olive oil B. Salmon C. Potato A. Sausage B. Apple C. Carrot ANSWERS A. True 2. A cup of ice-crea m sundae may contain: Why should I make healthier food choices? 3 Break fast Lunch Snack Dinne r Less Healthy Choices • Nasi Goreng 5.5 tsp of fat • White Rice • Beef Rendang • Ayam Masak Lemak Chili Padi • Sayur Lodeh Total: 7 tsp fat • Kuih Talam 1.5 tsp fat • Mee Goreng 4 tsp fat Healthier Options • Mee Rebus 3.5 tsp fat* • Brown Rice • Steamed Fish • Stir Fried Mixed Vegetables • Stir Fried Okra with Chili Total: 2 tsp fat • A wedge of papaya Fat-free • Chicken Macaroni Soup <1 tsp fat *Do not drink the gravy Fats, Oils, Sugar & Salt Use in small amounts SE LE CT LE SS We have to ensure that we select foods from all food groups, as there is no single food that can provide all the nutrients in the amounts that our bodies require. Hmmm... I’ll go for the healthier options! Meat & Alternatives 2 servings (250 – 500ml milk) Fruits & Vegetables SE LE CT MO RE 2 servings each 4 Rice & Alternatives 6-7 servings (1 serving should be wholegrain products) 5 Preparation time: 25 min Cooking time: 30 min Serves: 4 persons NUTRITIONIST You may serve this dish with a few slices of raw cucumber and hard boiled egg. 6 Approximate Nutritional Analysis (Per serving) For Nasi Lemak Energy: 280kcal Protein: 5g Carbohydrates: 58g Total fat: 3g Cholesterol: 0mg Dietary fibre: 2g Sodium: 5mg For Salmon Energy: 150kcal Protein: 16g Carbohydrates: 1g Total fat: 9g Cholesterol: 45mg Dietary fibre: 0g Sodium: 50mg 9g of fat (hawker serving) Salmon is rich in omega-3 fatty acids which are good for your heart. A hawker serving of Nasi Lemak (rice only) delivers 474kcal with 9g of fat. With this healthier Nasi Lemak recipe, regular coconut milk is replaced with reduced fat coconut milk, resulting in only 3g of fat and 280kcal. 3g of fat (home serving) 7 Preparation time: 10 min Cooking time: 20 min Serves: 4 persons METHOD STEP 1 Wash the rice and drain. STEP 2 Heat up olive oil in a pot. Place in all minced ingredients, pandan leaves, star anis and cinnamon stick. Stir-fry for 2-3 minutes till fragrant. Add rice, low-fat evaporated milk and salt, cover the pot and cook on low heat for 25-30 minutes. STEP 3 Sprinkle rose water for aroma and cover once rice is cooked. Serve after 15 minutes. Nasi Minya k is a comm on and popula r dish at Mal ay weddings. Heart health y unsaturate d oil replace ghee is used to CHEF , and full-fa t evaporated milk is subs tituted with low-fat evap orated milk in this recipe . 8 NUTRITIONIST Approximate Nutritional Analysis (Per serving) 18g of fat 14g of fat (served at wedding) (home serving) As the main ingredients are ghee and full-fat evaporated milk, a plate of Nasi Minyak (450g) served at a Malay wedding contains approximately 846kcal and 18g of fat (most fats are of the saturated type, which are definitely not heart healthy). Good news though, this smaller and healthier version of Nasi Minyak delivers only 380kcal and 14g of fat! Energy: 380kcal Protein: 6g Carbohydrates: 56g Total fat: 14g Cholesterol: 0mg Dietary fibre: 1g Sodium: 15mg (excluding salt) 9 Low-Fat M H ET Sayur Lodeh Preparation time: 15 min Cooking time: 10 min Serves: 4 persons OD ST EP 1A ST dd w EP ater in s w 2 Ad a pot and bring to a boil. eet d in c t a ne rrot, c tem urni abbage, long bean, aubergi peh p, bean i, curd, ta , an ng hoon, fresh red chil d sti r w s ell. Add a te. ST ingredients for the p EP 3A dd re duced fat co onut milk and sim c m er until v egetables are cooked. Serve hot. Approximate Nutritional Analysis (Per serving) The traditional version of Sayur Lodeh has a higher fat content. To reduce the fat and calories content, we removed the oil and substituted regular coconut milk with the reduced fat version. Alternatively, you can also use low-fat evaporated milk to replace coconut milk. 10 NUTRITIONIST Sayur Lodeh found at the hawker centre supplies nearly 153kcal and 13g of fat. This recipe reduces the calories and fat content by almost 35% and 60% respectively! 13g of fat 5g of fat (hawker serving) (home serving) Energy: 100kcal Protein: 4g Carbohydrates: 9g Total fat: 5g Cholesterol: 0mg Dietary fibre: 2g Sodium: 110mg 11 Preparation time: 10 min Cooking time: 10 min Serves: 4 persons 12 Salmon is rich in omega-3 fatty acids which are good for your heart. Approximate Nutritional Analysis (Per serving) Energy: 230kcal Protein: 24g Carbohydrates: 0 g Total fat: 13g Cholesterol: 70mg Dietary fibre: 0g Sodium: 95mg (excluding salt) 13 Preparation time: 15 min Cooking time: 15 min Serves: 4 persons Approximate Nutritional Analysis (Per serving) Energy: 490kcal Protein: 13g Carbohydrates: 72g Total fat: 17g Cholesterol: 0mg Dietary fibre: 4g Sodium: 500mg tick pan. oil in a non-s vy and p u t ea H STE P 1 r the gra gredients fo ring Add in all in minutes. Add water, b 3 2r fo stir-fry set aside. to a boil and STEP 2 Heat up oil in wok, add minced onion and garlic, an d stir-fry till aroma aris es. STEP 3 Add water and remaining A plate of Mee Siam available at hawker stalls contains 66g of sugar, which is equivalent NUTRITIONIST to 13 teaspoons of sugar. This healthier home-made recipe is lower in sugar, fat and calories, and specially created for Mee Siam lovers! 14 ingredients for noodles, stir-fry till it is almost dry. Then, lower the heat and toss till noodles are dry. STEP 4 Transfer to a serving bowl, pour gravy and garnish with kucai and calamansi lime. Serve immediately. 15 Preparation time: 10 min Cooking time: 10 min Serves: 4 persons le STEP 1 d th en ab et h nt e. r y o asi d t Lay 3 s a sheets of fillo p S et oil. and b e v i l o rush with ar . an na g a n su ba nd sh a a m t In a mixing bowl, sa l ce, n e s add vanilla es STEP 2 P la ce m ix tu STEP 4 re STEP 3 on t he cen ter o f at he e b Pre n th for o the fillo pastry ro and . ll i t ov o ilk pr tm db m ep ar u i lk et on an he ,b c o c p an o k e bo rown sauce, add reduced fat o a to il. T ec s e s i n d d th h i c u g ar a n d v a e l p an da n k en a en w it h corn starch and th T STEP 6 16 te l y dia me im uce. sa S w i th er ve th e STEP 5 , lo rin w-f d s a g to a t go a . en to ak 15 0 i n 3 r ˚C . P g m ape lace a inu tray, a ax p w s f h o e t e nd b tes str y ak e t h unt e filled fillo pa il it t urn s b ro w n . Approximate Nutritional Analysis (Per serving) Energy: 160kcal Protein: 2g Carbohydrates: 19g Total fat: 9g Cholesterol: 0mg Dietary fibre: 1g Sodium: 80mg 17 We hope that you have enjoyed this heart-health educational material and that you will put what you have learnt to good use. This book costs $2.00 per copy to produce. If you wish to support the mission of Singapore Heart Foundation, to promote heart health, prevent and reduce disability & death due to cardiovascular diseases and stroke, you can make a donation through the following options: ■ CHEQUE DONATION Mail or hand-deliver a cheque payable to “Singapore Heart Foundation” to the following address: Singapore Heart Foundation 9 Bishan Place #07-01 Junction 8 (Office Tower) Singapore 579837 ■ AXS DONATION Go to any AXS machine and select the following options: “Community”, “Donations”, “Singapore Heart Foundation”. Follow the onscreen instructions to complete the transaction. ■ ONLINE DONATION Visit www.myheart.org.sg and under the “Giving & www.facebook.com/heartfoundation www.twitter.com/heartSG Heart4Life ISBN: 978-981-08-8417-8 Helping” tab, please select “Donors”.