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HEALTH  NOTES

1. SALT
   Healthy adults need to consume only small amounts of salt to meet their needs - less than a quarter teaspoon daily.
   The Dietary Guidelines recommend a daily limit of a teaspoon of salt, which far exceeds the salt requirement. It is important that this salt recommendation is not the minimum requirement but rather it is the maximum amount that should not be exceeded.
   Source "Streats, Singapore dated 21st May, 2003"

2. Symptoms of Depression
   Depression is a medical illness. It is not due to moral weakness or a character flaw. Certain symptoms can indicate depression: Deppresed or low mood, a loss of interest and enjoyment in life, a lack of drive or motivation that makes even simple tasks or decisions difficult or impossible, feeling tired all the time, agitation or restlesness, loss or gain in appetite with loss or gain in weight, sleeplesness or excessive sleeping , loss of self-confidence,avoiding people, feeling usless, inadequate, helpless or hopeless, feeling guilty or worthless, thoughts of suicide.
   Depression can be treated - 85% of people with major depression have fairly good treatment outcome. Treatment consists of drug (antidepressant medication) and non-drug therapy. Usually, a combined treatment is best.
   Source "Streats, Singapore dated 19th June, 2003"

3. Which is more nutritious : Walnut, Almond or Hazelnut?
   What are the side-effects of excess intake?
   All three have similar nutritional values. All nuts are good sources of protein and dietary fibre.
   A half-cup provides about 15g of protein or a quarter of the recommended daily allowance for protein for the average adult, and 7g of fibre or 30% of the recommended daily allowance.
   Nuts, however, contain about 50% fat. The fat is mostly unsaturated fat, the type that helps to reduce the risk of heart diseases.
   Enjoy nuts in moderate amounts and use them to add variety to meals and snacks. Choose roasted nuts instead of those that are coated. Coated nuts are usually higher in fat, sugar and calories than plain roasted varieties.
   Source "Streats, Singapore dated 11th June, 2003"

4. What is the most nutritional beverage with which to start the day?
   Malt and cereal drinks, soya bean milk or reduced fat milk make nutritious beverages to start the day with.
   They provide good amounts of protein, vitamins and minerals. Prepare your own cereal or malt drinks instead of using instant packet varieties to control the sugar added. A packet of three-in-one malt drink, for example, typically provides two spoons of sugar.
   Tea and coffee can be enjoyed in moderation, but limit the amount of added sugar or sweetened creamers.
   Source "Streats, Singapore, dated 23rd July, 2003"

5. What are the benefits of drinking 1.5 litres of water every morning?
   It is advisable to drink about 6 to 8 glasses (1.5 to 2 litres) of fluid daily. This can be consumed in the form of plain water, beverages or soup throughout the day.
   There is no evidence to suggest any benefit from drinking 1.5 litres of fluid at one go, or in the morning. There are, however, risks associated with over-hydration.
   Source "Streats, Singapore, dated July/Aug, 2003".

6. What are the effects of taking excessive green beans and red beans?
   Green (mung beans) and red beans are good source of protein and dietary fibre and provide a good alternative to meat, poultry and seafood.
   Three-quarters of a cup of cooked beans provide the same amount of protein as a piece of meat weighing 90g.
   Beans, however, are bulky; so, excessive intake may displace other foods from the diet.
   Although rich in protein, beans are poor sources of vitamins A and C.
   For instance, a serving of green beans provides only 5% of the amount of vitamin C provided by a serving of leafy vegetables.
   Some individuals may experience flatulence, or "wind" after eating too much beans.
   This is due to bacterial fermentation of dietary fibre in the gut.
   Source "Streats, Singapore, dated 22nd Aug, 2003".

7. Are green apples nutritionally better than red apples?
   On the whole, both apples are similar in their nutritional content.
   On average, a green apple, which is known as Granny Smith, contains about 70 calories, 16g sugars, 2.3g fibre, 172mg vitamin A.
   A red apple contains 90 calories, 23g sugars, 2.8g fibre, 176mg potassium and 4.7mg vitamin A.
   You are advised to consume fruits with their skin (if edible) to increase the fibre content.
   Include a variety of fruits especially brightly coloured ones in your diet as they are rich in phytochemicals (plant chemicals) and can help to prevent diseases such as cancer, stroke and heart disease. Different fruits are rich in different nutrients. Therefore, it is important to eat a variety to obtain maximum benefits.
   Source : HPB Online at www.hpb.gov.sg
   

8. Can a person with hypertension drink wine, liquor or other alcoholic drinks?
   Yes, but only a limited amount because high alcohol consumption has been linked to blood pressure elevation.
   This is especially important for someone with hypertension and who is overweight or obese, as excessive alcohol consumption may also contribute to the overall calorie intake.
   In general, moderate consumption would be no more than one drink per day for women and no more than two drinks a day for men. One drink in equivalent to 330ml of regular beer, 140ml of wine or 40ml of distilled spirits such as brandy.
   Ms. Lim Ai Vee, dietician, Tan Tock Seng Hospital
   The answers provided here are not a substitute for a consultation with your doctor.
   Source "Streats, Singapore, dated 19th Sept, 2003".
   
   

9. What cooking oil is suitable for cooking Asian dishes?
   Six in 10 Singaporeans use blended vegetable oils in their home cooking. Most blended vegetable oils in the market contain proportionately more saturated fat than unsaturated cooking oils.
   Use blended vegetable oils that carry the Healthier Choice symbol, as these cooking oils contain 30% less saturated fat compared to regular blended vegetable oils.
   All types of cooking oil should, however, be used in moderation as they contain the same number of calories, 9 kcals per gram.
   Excessive use of any type of oil can lead to excess caloric intake and weight gain.
   - Anita Au, Nutritionist, Health Promotion Board
   The answers provided here are not a substitute for a consultation with your doctor.
   Source "Streats, Singapore, dated 29th Sept, 2003".
   
   

10. What is the difference in nutritional value between fresh meat and frozen meat that has been kept for a week?
    
    There is no appreciable loss of nutrients when meat is frozen commercially in a blast freezer. Thus there is no apppreciable difference in the nutritional value of fresh meat and frozen meat frozen for a week.
    
    However, pork and poultry may develop rancid flavours if not kept under proper freezer storage conditions as they are richer in unsaturated fatty acids than other meats.
    - Dr Paul Chiew, assistant director, Veterinary Public Health, Agri-Food and Veterinary Authority
    The answers provided here are not a substitute for a consultation with your doctor.
    Source "Streats, Singapore, dated 1st Dec, 2003"