Nutrition Singapore

The word ‘diet’ has often been associated with weight-loss strategies. However, it is not just for losing weight. Diet refers to a sum of food that one consumes daily, and there are many types of diets available, such as vegetarian diet, ketogenic diet, Mediterranean diet and others.

Nutrition refers to how the food and fluids we consume affect our bodies. Nutrients are the substance from food that are essential to our health and well-being. Nutrients are grouped into macronutrients (carbohydrates, protein, fats, dietary fibre and water) and micronutrients (vitamins and minerals).

Nutrition is important to one’s health and development because what you eat daily can contribute significantly to your growth, development, health and overall well-being. Having good nutrition is getting the right amount and combination of the right food, that is, ensuring a balanced and healthy diet. Without proper nutrition, which means the lack, excess or improper intake of nutrients, it could lead to different types of illnesses and/or chronic diseases, such as anaemia, obesity, malnutrition or diabetes.

Have a chat with our Nutritionist if you wish to learn more about nutrition and diet or have other nutritional concerns.

Besides having an impact on physical health, nutrition is also known to affect mental health. Food is linked to our emotional (mood) and mental states since food can positively or negatively affect us.

For example, food that is high in caffeine or sugar may contribute to a lack of sleep, which in the long run, could lead to a loss of focus or medical conditions, such as hypertension and diabetes.

Nutrients are important for healthy brain function. Essential nutrients, such as Magnesium and Vitamin D and fatty acids, can positively affect brain health. Most of these nutrients can help control or alleviate symptoms of mental conditions, such as depression. Some examples of food that are good for the brain include whole grains, vegetables and fruits.

Having a balanced and healthy diet will help prevent deficiencies in nutrients that are essential to boost memory, focus and mood and overall brain health. Eating healthily can energise you and help you experience fewer mood fluctuations and lesser anxiety as well as enjoy a more positive outlook and better clarity of mind.

Reach out to us here if you have more questions or wish to speak to someone regarding your mental health.

Essential nutrients are required at each stage of a child’s development for their healthy growth and development, physically and mentally.

Deficiencies in these nutrients during these developmental stages could lead to impairment or delay in achieving the child’s developmental milestones. Poor nutrition (Malnutrition), whether under-nutrition or overnutrition (obesity), can cause a child to experience challenges in learning, their growth rate and body development, esteem or could even lead to the development of certain medical conditions.

Children who have a healthy and balanced diet tend to have a stronger immune system, lower risks of diseases, learn better and are more productive, among other benefits. Furthermore, forming healthy eating habits at a young age can help them develop a healthier lifestyle and enjoy better health as they progress into adulthood.

For their optimal growth and development, children require a regular and balanced intake of macronutrients (carbohydrates, protein, fats, dietary fibre and water) and micronutrients (vitamins and minerals). The required amount of nutrients, however, will differ with age and other unique factors. For the recommended food groups and number of servings per day, you can refer to the Singapore Ministry of Health (MOH)’s guidelines here.

Have a chat with our Nutritionist to find out how you can boost your child’s nutrition and health.

During this period of working or studying from home, the flexibility and frequency of engaging in healthy living, such as exercises, may be affected significantly. Some individuals may even lapse into an irregular and unhealthy diet.

Eating healthily is important, even more so during the pandemic, as it can help keep you strong physically and mentally. For example, you will have the essential nutrients to boost your immune system to prevent or combat any infection or improve your mental clarity and resilience to cope with the negativities and ongoing changes around you.

Here are some ways you can ensure a good home-based diet— and a healthier state of mind — for you and your loved ones:

• Stock up a variety of healthy food. Add food, such as low-fat milk, eggs, fresh fruits and brown rice to your pantry.
• Cut down on salty, processed, caffeinated and sugary food or fluids, including alcohol. Overconsumption of such types of food may lead to fatigue, increased anxiety and other health concerns.
• Opt for healthier snack options, such as nuts and raw vegetables, instead of chips.
• Drink plenty of water.
• Plan and prepare your meals for the week in advance. Grocery shopping is now made convenient through online platforms.
• Schedule regular meal times. And where possible, have your meals together as a family to boost familial communication and connection.

Have a chat with our Nutritionist if you wish to learn more about eating healthily or if you have other nutritional concerns.

Healthy eating refers to the regular and balanced consumption of minimally processed or whole food that contains nutrients essential for optimal health and well-being. To ensure you receive the nutrients you need, include a variety of food from the different food groups in your diet.

Types of food group and food:

• Fruits, e.g. blueberries, pineapple, etc.
• Vegetables, e.g. broccoli, beetroot, etc.
• Lean meat and fish e.g. chicken breast, salmon, sardines, etc.
• Grains, e.g. brown rice, quinoa, etc.
• Nuts and seeds, e.g. chia seeds, walnuts, etc.
• Legumes, e.g. kidney beans, lentils, etc.
• Dairy (reduced fat), e.g. yoghurt
• Oil, e.g. canola oil, olive oil

Avoid or cut down on unhealthy food options, such as:

• Processed food, e.g. chips, frozen meals, etc. Processed food has been modified from its original state and contains an unhealthy amount of sugar and sodium and other chemicals, which can cause heart diseases, high blood pressure, etc.
• Sugary food, such as candies, or fluids, such as soda and processed fruit juices.
• White bread or rice, which contains a high amount of sugar. Opt for wholemeal bread or grains instead.
• Alcohol is fine if it is consumed in moderation. However, overconsumption may lead to weight gain.

Here are other tips to help start you out on your healthy eating journey:

• Plan your meals. If you are busy, you can consider preparing them in advance during the weekends.
• Have fun with your family during meal preparation to spruce up your meals in different ways. Food is not only for consumption, but it can also be a way to bond with family members and friends.
• Eat well together as a family. Shared mealtime and goals can help you motivate each other as well as foster and strengthen familial relationships.
• Consult a Nutritionist for advice and recommendations on a healthy meal plan that fits your needs and preferences.

A Nutritionist or Dietitian studies the 3 human body, needs and preferences, the nutrients offered by various types of food, and how these food and drinks affect different individuals, including the link between nutrition and diseases or chronic illnesses.

A well-trained Nutritionist or Dietitian can help you create a healthy and quality life through:

• Providing useful and updated nutrition and diet-related information
• Offering expert advice on nutrition and eating healthily
• Guiding you in creating a healthy lifestyle and choosing the right food
• Assisting with meal planning and recommending healthy food options
• Listening and counselling you regarding your nutritional concerns and challenges

At Dynamics, we advocate eating healthily as we believe that food and nutrition have a direct impact on adults and children. To empower individuals to live healthier lifestyles, achieve personal health goals and improve their quality of life, we offer holistic, practical and personalised nutrition and sensory counselling and services. Our services include providing expert advice on nutrition and appropriate lifestyles, recommending nutritious meal plans for the whole family, and more. Each of our sessions is about an hour long and these sessions can be conducted in the comfort of your home, at our centre, online or even outdoors.

Schedule an appointment to speak to our highly qualified and experienced Nutritionist about nutrition and a healthy diet for you and your loved ones.

For adults, our bodies are made up of about 60-75% water. Water plays an important role in our bodies. Not only does water help quench our thirst and keep us hydrated, but water also contributes to the proper functioning of our bodies, such as helping to regulate our body temperature, transports nutrients and oxygen in the blood, removes waste through urine, and prevents medical conditions, such as constipation and kidney stones, among other functions.

We lose water every day, which can be through perspiration, urinating, etc. It is thus important that we replenish fluids in our bodies. On average, an adult needs around 8 glasses of fluid daily, which include water and other types of beverages.

Plain water is, of course, the best option as it does not contain any additives or other chemicals. If you are consuming other types of fluids, it is advisable to opt for beverages without sugar and minimise the intake of caffeinated beverages, which may lead to certain health issues if taken in excess. Other sources of water are the food we eat, for example, fruits, such as watermelon, and vegetables, such as cucumber.

Warning signs of dehydration can include:

• Dry mouth
• Headaches
• Dizziness
• Tiredness
• Constipation
• Dark-coloured urine

Drinking 6 to 8 glasses of water a day, for teenagers and adults, is a guide as there are many unique factors to consider when deciding exactly how much one needs to consume daily. It is recommended to bear in mind factors, such as the weather, your job, age and exercise regime, among others. For example, if you are someone who works out frequently, your fluid intake needs to be higher as compared to someone who does not exercise regularly due to the loss of water through perspiration.

Weight gain or loss can be a touchy subject because in most cases, these individuals are already experiencing self-doubts, guilt and shame. We may not be aware of the other person’s underlying issues, fears or challenges that could have caused the concerning weight gain or loss.

It is good to bear in mind that the focus should not be on the loss or gain in weight, but on the health and overall well-being of the person — physically, mentally and emotionally.

Here are some tips to help you address this subject:

• Be a role model of healthy eating
• Suggest to embark on a healthy eating plan together, focusing on shared motivation, goals and effort
• Offer a listening ear to understand their concerns or fears without making hasty judgments or comments
• Extend a helping hand to get them started on eating healthily
• Explain to them that you care for them and are concerned about their health and well-being
• Be patient if they refuse to listen or change
• Avoid using shame to evoke change; it will only be counterproductive
• Avoid focusing on the weight and focus more on their well-being
• Suggest that they can seek help from professionals, e.g. a Nutritionist or Dietitian

In any weight gain plan, the health and well-being of the individual should always be the main focus. It is thus important to undertake healthy ways of gaining weight to ensure optimal physical and mental health throughout the process.

Many individuals seeking to gain weight or mass do so for certain health reasons. However, if you are naturally smaller sized or thin — but healthy — gaining weight or mass drastically could be counterproductive.

How does one healthily gain weight? Here are some tips to go about it:

• Be aware and cautious of quick-result plans or supplements. Research carefully before taking on these plans/supplements. We would, however, recommend that you opt for a more nutritious diet instead.
• Indulge in a balanced and wholesome diet that includes food that has the necessary essential nutrients, such as whole grains, lean meat, fruits, vegetables, etc.
• Add additional but healthy calories to your meals or snacks, such as eggs, cheese or low-fat milk.
• Eat frequent but small meals and avoid consuming fluids before a meal.
• Engage in regular exercises, which can help build muscles and increase your appetite.
• Seek personalised advice and recommendations about healthy weight gain from a qualified and experienced Nutritionist.

Our sessions are typically conducted one-on-one. We do organise group sessions, as sensory workshops, which focus on enhancing one’s sense of taste.

Our Process

Initial Consultation (60-min)

During the initial session, we will perform an assessment to identify your symptoms, problems and risk factors. Following that, we will recommend and develop a personalised nutrition intervention, formulate needs-appropriate goals and determine the best plan of action.

Nutrition/Sensory Sessions (60-min)

During the Nutrition session, we will monitor your progress and evaluate the outcome. We will then engage you in a discussion about the challenges you face, recommendations on how to overcome them, and ways to adapt and implement the new goals in daily life.

During the Sensory sessions, we will conduct sensory exercises that are related to your sense of taste and smell.

Our current service delivery models include:

• In-centre
• Home-based
• Online (teleconsultation)
• Outdoors. These sessions could include “talk-and-walk” sessions. Why walking? Walking has many benefits, such as improving oxygen flow to the brain, releasing endorphins, boosting mental health, enhancing creative thinking, improving your sleep, and more!

Have a chat with our Nutritionist to learn more about our sessions and how we can help you or a loved one.