Nutritionists explain why unhealthy food is so tempting, and how small changes can help us develop healthier habits.
SINGAPORE: Terence Koh used to weigh 105kg, but his motivation to be a good role model for his newborn son in 2021 led him to change his lifestyle by eating clean and exercising more. In just eight months, he shed 35kg.
“I had struggled with weight loss for nearly 10 years. I had been stress eating and living an inactive lifestyle, so I wanted to get healthy and active for my son,” Koh shared. He started with small changes, exercising once a week and gradually cutting out processed food.
Today, Koh follows a more sustainable diet that lets him enjoy his favorite fried chicken occasionally. “I need a diet that’s sustainable. I aim to eat clean 70% of the time and indulge 30% of the time to keep a balance,” he said on the CNA podcast Heart of the Matter.
However, Koh is one of the exceptions in a society that often struggles with healthy eating, especially in a food paradise like Singapore, where delicious but unhealthy options are everywhere.
UNHEALTHY FOOD CAN BE LIKE “POISON” Nine in 10 Singaporeans consume more salt than recommended, with hypertension rates almost doubling since 2010. Singapore Nutrition and Dietetics Association President Kalpana Bhaskaran, also a guest on the podcast, emphasized the long-term dangers of unhealthy food. “It’s not going to kill you immediately. But it might lead you on the pathway to chronic diseases, which eventually lead to complications,” she said.
Recent findings show Singaporeans’ daily sodium intake has increased, rising to 3,620mg in 2022 from 3,480mg in 2019, well above the recommended 2,000mg limit. “Over the years, our taste perception has changed, and we have unknowingly increased the salt in our food,” Dr. Kalpana explained.
THE STRUGGLE TO FORM HEALTHY HABITS Changing eating habits isn’t easy. Clinical dietitian Candy Goh explained that it takes time to retrain taste buds. “When you cut down on salt, it doesn’t taste as good, but over time, it becomes a new normal,” she said.
Despite the struggle, Goh stressed that healthy eating can be achieved by starting small, such as choosing natural flavors like garlic and onions instead of salt. “It’s about consistency and making gradual changes,” she added.
CAN WE OUT-EXERCISE A BAD DIET? Recent surveys found that Singaporeans are eating more, with their calorie intake rising. The prevalence of obesity has also increased, particularly among young adults. Despite this, physical activity rates have declined, particularly due to more people working from home.
“You can’t out-exercise a bad diet,” said Goh. “Diet plays 80% of the role in managing health and weight. Exercise helps, but you need to focus on improving your diet first.”
IS HEALTHY EATING EXPENSIVE? The cost of healthy eating is often cited as a barrier. However, experts argue that price is not the main issue. “It depends on your choices,” Dr. Kalpana said. She pointed out that options like brown rice are now cheaper than before, while instant processed foods like noodles may be more affordable but less healthy.
Goh emphasized that healthy eating doesn’t have to be expensive. For example, a balanced meal at a hawker centre could consist of rice, stir-fry vegetables, and a lean protein like steamed fish. “It’s about making smart choices with what’s available,” she added.
HOW TO MAKE HEALTHIER EATING A HABIT For those looking to start their healthy eating journey, experts recommend gradual changes. “Start small, don’t try to overhaul your entire diet all at once. Focus on a few changes and go from there,” Goh suggested.
Dr. Kalpana also encouraged moderation when indulging in unhealthy food. “Food is not an all-or-nothing thing. It’s about how often and how much you consume. A fried chicken once a month won’t derail your health.”
