Build your 5+5 healthy bowl
Healthy bowls or also commonly known as salad bowls, are a popular way to enjoy a balanced diet. They are known for incorporating a balanced diet of leafy greens, grains and protein. Consumers often have a plethora of options to choose, allowing them to build bowls loaded with fibre, vitamins, and minerals.
Why do ingredient choices matter?
Despite the variety of options to build your bowl from, it is essential to choose the right ingredients or you could end up with a bowl laden with excess calories, fat, sugar and sodium, increasing the risk of chronic illnesses such as diabetes, hypertension and kidney disease.
To illustrate this point, we have designed 2 different bowls based on the selection of ingredients below. Each bowl contains five key ingredients: one grain base, two choices of vegetables, one protein and one salad dressing. Here, we share the differences between these specially curated bowls and highlight the healthier ingredient choices that you can make.
Building your bowl
Step 1:
Choose your
grain base
- Soba noodles
- Cooked brown rice
- Fusilli pasta
Step 2:
Choose
two vegetables
- Iceberg lettuce
- Boiled broccoli
- Boiled chopped carrots
- Cooked spinach
- Olives
Step 3:
Choose
one protein
- Smoked salmon
- Cubed tofu
- Grilled shredded chicken breast
Step 4:
Choose a
salad dressing
- Balsamic vinegar
- Ranch dressing
- Wasabi mayo
Evaluating sample bowls
Salad Bowl 1
Base: Fusilli pasta
Vegetables: Boiled broccoli and olives
Protein: Smoked salmon
Dressing: Ranch dressing
Evaluation: The salad base is made up of plain fusilli pasta, a type of refined grain which has lower dietary fibre as compared to other whole-grain options. Smoked salmon and olives are considered a protein and vegetable source respectively, however as they are processed, both contain high amounts of sodium. Finally, ranch is one of the salad dressings with high fat content, due to mayonnaise being one of its main ingredients.
Salad Bowl 2
Base: 1 cup of cooked brown rice
Vegetables: Cooked spinach and boiled chopped carrots
Protein: Grilled shredded chicken
Dressing: Balsamic vinegar
Evaluation: This salad bowl is a good representative of a well-balanced and healthy meal containing ingredients from three key food groups; cooked brown rice (which is a wholegrain), two variety of fresh vegetables (carrots and spinach) and lean protein (grilled shredded chicken). Additionally, balsamic vinegar is regarded as a more wholesome choice due to its low sodium content.
5 essential tips for building a healthy bowl
- Smoked salmon is cured with salt which makes it high in sodium. Opt for lean protein options that are minimally processed such as grilled chicken breast meat for lower sodium content.
- A creamy salad dressing like ranch contains a lot of calories, sodium and unhealthy fats whereas a healthier alternative like balsamic vinegar has minimal fat and lower sodium levels. Keep to the recommended serving size of 2 tablespoons per salad bowl OR have the dressing packed by the side and add only the amount you need.
- Choose fresh or minimally processed vegetables over options such as olives or jalapenos. These processed vegetables generally have a higher sodium content due to the salting process to extend the shelf-life.
- For an easy guide on building a balanced healthy bowl, fill half your plate with fruits and vegetables, a quarter of your plate with whole-grains and a quarter of our plate with meat and others. Designed by Health Promotion Board, the My Healthy Plate initiative aids you in adopting healthy eating habits that help with weight control and protect against chronic illnesses such as kidney disease.
- Have a fresh piece of fruit after your healthy bowl for a complete and balanced meal. Avoid dried fruits like raisins and cranberries as they contain a lot of sugar.
