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4
DEC 2005 UTC+0800 to Race Day |
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| Eating healthy can be difficult when we’re
out and about. But we should remember that there
are healthy alternatives available to satisfy a
craving. The important thing is to balance your
intake of carbohydrates, fat and protein. |
Carbohydrates are the body’s preferred source
of fuel. Getting carbohydrates from starchy “fillers”
such as bread make for a more satisfying meal. They
can also be rich in nutrients and fibre (which is
good for the bowels), and low in calories.
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Fat is the most energy-dense nutrient, providing
around nine calories of energy in each gram. Fat
also provides fatty acids which are needed for many
vital functions in the body.
However, too much fat increases the risk of obesity,
cardiovascular disease and heart attack. We can
start reducing the amount of fat we eat just by
opting for lean cuts of meats and eating lower-fat
versions of foods.
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All animal and plant foods contain some protein
that we use to build and repair our body tissues.
Protein provided by animal foods is closest to the
proteins needed by the body. However, a balanced
vegetarian diet also provides adequate protein.
Protein provides about four calories in each gram,
but this energy is less readily released than from
carbohydrates. It makes sense to ensure that the
protein foods you choose are low in fat. For instance,
instead of high fat chicken nuggets, try lean slices
of chicken. |
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| Meet Jared Fogel,
the man who lost 106kg by switching his diet to
Subway sandwiches.* |
Jared became an American phenomenon
after he went from weighing almost 200kg to being
under 90kg now, all on his special “Subway
Diet”.
He started by switching his usual high-calorie diet
to a 6-inch Turkey sub, bag of Baked Lays® chips
and diet soda for lunch, and a foot-long Veggie
DeliteTM for dinner. That and a regular walking
routine has transformed him into the icon he is
today!
Now, Jared shares his remarkable story of being
overweight as a child, and how he decided to take
control of his life and to eat right, exercise and
get fit!
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| “SUBWAY
helped save my life over and over. I can’t
ever repay that.” – Jared Fogel |
| *Results not typical.
Ask your doctor before beginning any weight-loss
plan. Jared lost weight by exercising and eating
a reduced-calorie diet that included Subway low-fat
sandwiches. |
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| Eating out can still be both tasty and healthy with
Subway’s special selection of sandwiches with |
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| When compared to local hawker fare and other fast foods, it offers diners a much healthier alternative. |
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*Subway’s 7
subs with 6 grams of fat or less are prepared according to standard
recipes with white or wheat bread, meat, onions, lettuce, tomatoes,
pickles, green peppers and olives, and without cheese or condiments
(e.g., mayonnaise). Customer requests to modify standard sandwich
recipes or add cheese or condiments may increase fat or calorie
content.
*Nutritional information for hawker fare taken from Health Promotion
Board Singapore website www.hpb.gov.sg; and fast food from www.burgerking.com,
www.kfc.com.sg and www.mcdonalds.com, dated 9 November 2004. |
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| Central: |
Caltex House
#B1-05 Tel: 6533 5689 • Cathay Cineleisure #01-02 Tel
6733 6013 • China Square Food Centre #01-11 Tel: 6438
2602 • Lido Cineplex #05-04 Tel: 6836 9451 • Ogilvy
Centre #01-01 Tel: 6323 2275 • Orchard Hotel Shopping
Arcade #B1-13 Tel: 6735 1102 • Paradiz Centre #B1-16/17
Tel: 6333 3123 • Raffles City Shopping Centre #B1-09 Tel:
6338 3886 • Shaw Towers (Office lobby) Tel: 6297 2697
• Suntec City Mall #B1-050/051 (Below Carrefour) Tel:
6235 0728 • The Amara #01-06 Tel: 6224 8802 • United
Square #B1-04/05 Tel: 6356 5248 |
| East: |
Changi Airport
T1 (Departure Transit Lounge near gate C24) Tel: 6543 0970 •
Changi Airport T2 (Departure Transit Lounge Central, Level 3)
Tel: 6545 4598 • Changi Village (Blk 4 #01-2027) Tel:
6214 1144 • Tampines Telepark #01-11 (Next to Tampines
MRT) Tel: 6587 6920 |
| North: |
Singapore American
School Tel: 6362 9909 |
| West: |
HarbourFront
Centre #02-82 Tel: 6270 4929 • Holland Village (Down fro
Windmill food court) Tel: 6462 2886 • Science Park 1 (The
Science Hub Concourse) Tel: 6775 9448 |
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