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You ARE What You Consume

Published on Nov 20, 2015

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YOU ARE WHAT YOU CONSUME

HEALTHY LIFESTYLE, DIET AND EATING HABITS
Photo by bug138
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YOU ARE WHAT YOU CONSUME

WHAT DOES THIS MEAN?
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NUTRIGENOMICS

Photo by Reliv International
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THE FOOD WE EAT

DETERMINES THE EXPRESSION OF OUR GENES
Photo by TheAlieness GiselaGiardino²³
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Photo by Pink Sherbet Photography
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WHAT IS HEALTH?

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HEALTHY FOOD PLATE

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REAL FOODS

IS THE BEST DIET
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READING LABELS

BECOME A FOOD DETECTIVE
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WHAT TO LOOK OUT FOR

  • Limit foods with labels
  • Not more than 5 ingredients on label
  • More ingredients = less healthy
  • Avoid "partially/hydrogenated oil" (transfat)
  • Watch out for sugar, MSG (ajinomoto)
Photo by Fernando Stankuns
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5 INGREDIENT BREAD

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20 INGREDIENT BREAD

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21 INGREDIENT BREAD

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IKAN BILIS BUN

21 INGREDIENT BUN
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ADVENTIST BREAD - A HEALTHIER OPTION FOR MALAYSIANS

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11 INGREDIENT BREAD

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ORGANIC JUNK?

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6 REAL INGREDIENTS OUT OF 15 INGREDIENTS

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AVOID!

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AJINAMOTO ALERT

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WHAT TO EAT?!

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TIPS FOR STAYING HEALTHY

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1. STAY HYDRATED

Photo by begemot_dn
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  • Keep a bottle of water at your desk
  • Drink throughout the day
  • Limit coffee/ tea/milo
  • Stay away from soft drinks
Photo by tranchis
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START YOUR DAY

WITH A GLASS OF WARM WATER AND LEMON JUICE
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2. ALWAYS HAVE BREAKFAST

PREFABLY AT HOME
Photo by SweetOnVeg
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HEALTHY REAL FOOD BREAKFAST OPTIONS

  • Green smoothies
  • Eggs - Done any way
  • Fresh fruits with avocado and nuts
  • Rolled oats with berries
  • Healthy toast with butter / jam
Photo by Lablascovegmenu
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WHAT ARE THESE GREEN SMOOTHIES?

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3. PACK LUNCH TO WORK

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  • Cook more at dinner
  • Prepare lunch the night before
  • Wake up 30 minutes early
  • Meal plan at the start of the week
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HEALTHY LUNCH IDEAS

1. WHOLE WHEAT WRAPS WITH FRESH VEGES AND MEAT
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LEFT OVER DINNER

FRIED RICE, ADD FRESH SALAD LEAVES/ BOILED EGGS
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MY PERSONAL FAVOURITE

SALADS WITH LENTILS/ EGGS/ NUTS/SEEDS
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EATING OUT FOR LUNCH

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TIPS WHEN EATING OUT

  • Decide what to eat without a menu
  • Share portion with friend
  • Avoid fast foods
  • If eating fast foods, no value/combo meals
  • Load up on veges and protein, less rice
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TIPS WHEN EATING OUT

  • Choose a variety of colours
  • Limit rice and fried options
  • Load up on fruits and vegetables
  • Order plain water instead of drinks
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HEALTHIER OPTIONS

NASI CAMPUR / BANANA LEAF
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TOO MUCH RICE

TOO LITTLE VEGE / DEEP FRIED PROTEIN
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TOO MUCH RICE / PRESERVED MEAT

HARDLY ANY VEGETABLES
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Healthy serving of vege / less oily protein / minimal rice

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INVISIBLE VEGETABLES

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4. SNACK SMART

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MAKE MY OWN TEA?

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5. CONSCIOUS EATING- TAKE TIME FOR MEALS

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6. FIND PASSION IN THE WORK YOU DO

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7. MANAGE STRESS

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8. GET GOOD SLEEP

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9. MOVE MORE AT WORK

Photo by Vermin Inc
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CLIMB MORE STAIRS THAN NECESSARY

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10. PRACTICE GRATITUDE

Photo by KateWares
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WHERE DO I START?

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EASY TIPS FOR GETTING STARTED

  • Ease into your changes
  • "Crowd out" your unhealthy food
  • Get support
  • Get organised, prioritise, meal plan
  • Enjoy the journey, no stress
Photo by Zach Dischner
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WHAT'S AT THE END OF YOUR FORK?

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Photo by { k2 }

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