As we make our daily food choices, we tend to classify our food as either healthy, or unhealthy. However, often than not, these classifications end up being oversimplified or even inaccurate. In fact, certain �unhealthy� types of food are actually really nutritious for our bodies!
ActiveSG spoke to the sport dietitians from the Singapore Sports Institute (SSI) to shed some light on some of these misconceptions.
Peanut butter
Peanut butter sold on the shelves are typically high in sugar and saturated fat as they contain palm oil or added sugar. Thus, it is usually classified as unhealthy.
However, peanut butter also contains heart-healthy monounsaturated fat, which Parimala Sivaperuman, associate sport dietician, calls �high-quality fat�. Additionally, it has protein, dietary fibre, and is a rich source of vitamins E and B3.
Richard Swinbourne, head and senior sport dietician of SSI, assures that one or two spoonfuls a day makes little difference to the overall diet, especially since the body requires fat to function. Nevertheless, the recommendation is to look out for healthier, more natural alternatives.
�There are a lot of [varieties of] peanut butter that don�t have palm oil, [contain] very little salt, and [is] pure peanut puree,� Sivaperuman said, advising people to take note of the nutritional content and ingredients when shopping.
Eggs
They are a common ingredient in many dishes that we eat on a daily basis, more so recently, with the rising trend of all-day breakfasts. Nevertheless, people are wary of eating too many eggs, due to its cholesterol content.
However, other types of food that you are consuming across the day, such as meat and seafood, could be contributing more to your cholesterol levels.
�The amount of cholesterol you get from eggs is very negligible, very little,� Sivaperuman said, stating that one egg a day is completely fine for a healthy individual. As some of our Team Singapore athletes do, having as many as six hard-boiled eggs for a convenient on-the-go meal is acceptable as an alternative protein source to chicken or fish.
According to Swinbourne, eggs are also highly recommended in the diets of older adults, as it is a form of quality protein, better than red meat. If cholesterol levels is a huge concern, one can skip the yolk and just eat the egg whites, as it is pure protein.
Potatoes
With an array of choices like mashed potatoes, potato chips, and French fries, food options made from potatoes have gotten a bad reputation in recent years. However, our SSI dieticians say otherwise.
�[Potatoes] has good starch, it gives you a good source of energy, so there�s nothing wrong with potatoes at all,� said Sivaperuman, while cautioning that the quantity consumed matters too.
The official recommendation is to only fill a quarter of your plate with carbohydrates, and the rest with fruits, vegetables, and meat. It is important not to consume too much carbs, as an excess amount of energy provided to the body will lead it to be stored as fat, if it is not utilised.
Noting that low-carb diets are popular, Sivaperuman emphasised that carbohydrates are the first source of energy for the body, and it should not be taken away completely from our diets. In fact, starchy carbohydrate sources such as potatoes are recommended for the diet as they are less refined and release energy more consistently.
Cheese
Similar to potatoes, cheese has been considered unhealthy by association to snacks such as cheese fries, nacho cheese, and mac n� cheese.
According to the dieticians, cheeses come in a variety of low-fat to full-fat options, and they are a great source of calcium and protein. Edam, mozzarella, camembert, and brie are some cheeses that possess little amounts of fat.
For older people, who have to contend with the possibility of brittle bones, cheese is an optimal way to increase calcium intake as well, according to Sivaperuman.
While the above-mentioned foods are nutritious on their own, we commonly eat peanut butter, eggs, potatoes, and cheese along with other ingredients, some of which could pack a lot more calories than we should be consuming, so remember not to overdo it. Having a balanced diet with a variety of nutrients is the best way to go!
Nutrition Expert-Led Clinic
Recent Events & Programmes
[BlogPost 164749641842 NSG 2024 Netball: Senior Div Girls League 3 Preliminary Round 2, BlogPost 163985727414 Beyond the Field: Exciting Sports Careers for Non-Athletes, BlogPost 164438712123 NSG 2024 Badminton: Senior Div Girls Quarter-Finals, BlogPost 164238055490 Evergreen Aleksandar Duric Still Making Headlines at 53, BlogPost 164170080646 NSG 2024 Rope Skipping: Junior Div Girls Freestyle Team Finals, BlogPost 162884973666 Move and Rest Better With Data From Your Own Body, BlogPost 163393049482 Life Comes Full Circle For Serangoon Garden Secondary School's Fahrish Khan, BlogPost 163258797651 Making Golf a Sport for All, BlogPost 162512222328 NSG 2024 Sepaktakraw: Senior Div Yuhua Primary School vs Qihua Primary School, BlogPost 162233592997 Gritty Lions Suffer Loss to China, BlogPost 162089384371 On Your Mark, Get Ready, Go Running, BlogPost 161670652697 Lions' Excellent Showing Against China, BlogPost 161435270031 Ogura Optimistic for Exciting Clash against China, BlogPost 161127614758 The Future of Basketball in Singapore: Why 3x3 is Here to Stay, BlogPost 161033673012 The Active Lifestyler's Guide to the New ActiveSG Delta Sport Centre, BlogPost 161128356680 Grand New Champions Crowned at WTT Singapore Smash 2024, BlogPost 160844835218 NSG 2024 Table Tennis: C Div Boys Pool Round, BlogPost 160210745115 NSG 2024 Basketball: Senior Div Girls Tampines Primary School vs Frontier Primary School, BlogPost 159881180544 Whirlwind Return to Women's Football, BlogPost 159633541417 Singapore Smash to Elevate a New Legacy, BlogPost 158983580420 NSG 2024 Rugby: B Div Damai Secondary School vs Peirce Secondary School, BlogPost 159003960202 SFA Fiesta: Kicking off 2024 to a Roaring Start, BlogPost 158830735126 NSG 2024 Football: B Div Girls Preliminary Round Meridian Secondary School VS Bowen Secondary School, BlogPost 158536989718 Team Nila Volunteers Recognized At Awards Ceremony, BlogPost 158270107806 NSG 2024 Hockey: B Div Boys Preliminary Round Raffles Institution VS St. Hilda Secondary School, BlogPost 157966862615 NSG 2024 Floorball: B Division Preliminary Rounds Kick Off!, BlogPost 157562433712 What Is Safe Sport?, BlogPost 157559446197 Sengkang Secondary: Cultivating Well-Rounded Footballers, BlogPost 157368261167 New National Training Centre for Cricket at West Coast Ground, BlogPost 155340164987 Active Ageing with Joey Bonifacio, BlogPost 155930815517 Inaugural Singapore Youth League kicks off from 24th February 2024, BlogPost 155340164727 Bukit Canberra : the Coolest Spot in the North, BlogPost 155368905255 How Padang Fandi Inspired Ayden to Chase his Dream, BlogPost 154755572826 Ageing Backwards with Elizabeth Cheang, BlogPost 154094657315 Running For Fitness, BlogPost 153318636178 Excitement Builds for FIBA 3x3 Asia Cup 2024, BlogPost 153198644247 World's Top Four Confirmed for 2024 HSBC Women's World Championship, BlogPost 149413941770 Cultivating Your Kids’ Interest in the Outdoors, BlogPost 149413941163 Making Sport More Appealing for Our Kids, BlogPost 149412549409 Solo Or Team Sport – Choosing the Best for Your Child, BlogPost 151197478798 Former Lions Stalwart Baihakki Khaizan Sheds Light on New Accreditation to Elevate Grassroots Football and Youth Development, BlogPost 80703591291 New Year, Fitter You! Here are the top 3 workouts for the New Year, BlogPost 81171151456 7 Reasons Why Sports are Great for Children’s Mental Health, BlogPost 80542065330 17 Best Yoga Classes & Studios in Singapore [+ Rating & Prices], BlogPost 149404351798 From Brush to Lens: A Student's Journey in the World of Art and Sports Photography, BlogPost 149402825063 The Benefits of Active Parenting, BlogPost 149397832009 Sweden Claim 9th Straight Gold at the Women's World Floorball Championship, BlogPost 149397831449 Lion City Sailors Win 2023 Singapore Cup, BlogPost 148511324266 Pitch Perfect with Jonathan Teo, BlogPost 148511724402 Seniors: Increase your flexibility bit by bit with these stretches]